Not All Proteins Are Created Equal
August 5, 2024Not All Proteins are Created Equal: Protein is one of the most crucial diet components after bariatric surgery. It aids in healing, preserving skin elasticity, preventing hair and muscle loss, promoting satiety, stabilizing blood sugar levels, curbing cravings, and supporting a robust metabolism throughout your weight loss journey.
While you may already understand the importance of protein and the daily requirements to stay healthy post-surgery, a mistake I often observe is not choosing the best sources of protein to meet your goal for the day. This often leads to the consumption of more calories, carbs, and fats than necessary, potentially slowing down or halting weight loss progress.
This article will guide you in making informed decisions about selecting the right protein to support your goals.
What is Protein?
Protein is a macronutrient essential for the structure, function, and regulation of the body's tissues and organs. Proteins are composed of smaller units called amino acids, which link together in long chains. There are 20 different amino acids that combine to form the vast variety of proteins in the human body. Nine of these amino acids are essential, meaning they must be obtained through our diet. The other eleven are considered nonessential, as the body can produce them.
Post-op Recommendations
The amount of protein one needs on a daily basis to stay healthy will vary based on the individual. Usually, it is based on body weight for those within a healthy weight range. The protein recommendations for each type of surgery are as follows: These numbers may vary based on your surgery center, but according to the American Society for Metabolic and Bariatric Surgery (ASMBS), individuals who opted for the Sleeve Gastrectomy or Roux-en-y Gastric Bypass should aim for 60-100 grams per day from food and supplements. Those who opted for the Duodenal Switch should aim for 120 grams per day due to the malabsorptive nature of this procedure.
MORE Protein After Surgery
There are a few reasons you may need even MORE protein after surgery. One reason is if you are vegetarian or vegan. Plant-based sources of protein are not as bioavailable due to their high fiber content (the fiber blocks some of the protein from being absorbed). Getting fiber with your meals is GREAT for the health of your gut, but it is also something to be mindful of when tracking protein intake.
Strength Training After Surgery
You may also need more protein than what is recommended if you begin consistently strength training after surgery. Strength training, when done properly, is a great way to strengthen our muscles and bones as we age. I always recommend patients begin strength training whenever they are cleared by their surgeon to do so. Because strength training targets your muscles, it’s important to support their growth and recovery with enough protein!
Feeling Sluggish
The final reason you may need more protein after surgery is if you are feeling sluggish, hungry all the time, and/or experiencing muscle or hair loss and/or brittle nails. These can be indicative of other issues, so always talk to your doctor if you’re concerned, but increasing your protein intake is a good way to try to alleviate these symptoms. Always discuss this with your dietitian to help you come up with a new protein goal.
When consuming protein, spreading it throughout the day and including it with each meal or snack is a good rule of thumb. This ensures adequate absorption and helps with blood sugar control and cravings. If your goal for protein is to get 120 grams per day, you may want to split it up into 4 meals/snacks per day with 30 grams of protein each time you eat. If that is too much protein in one sitting, increase your meals to 5-6 per day with 20-25 grams of protein in each one.
Not All Proteins are Created Equal
There are two types of protein: animal-based and plant-based. Both have pros and cons, which we will discuss here. Animal-based proteins consist of meat, fish (shellfish), dairy, and eggs (egg whites). Animal proteins contain cholesterol, lack fiber, and are usually higher in saturated fats than plant-based proteins. Conversely, they offer the most bang for your buck in terms of protein per calorie if you choose lean sources. Lean animal- based protein is the gold standard when it comes to hitting your protein goal! When grocery shopping, aim to opt for 90% or higher in leanness. If leanness is not displayed on the packaging, aim for meats with single-digit grams of fat per serving (less than or equal to 9 grams of fat) on the food label. If you opt for seafood most of the time, you will reap the benefits of heart-healthy omega-3 fats. Seafood is very well tolerated after surgery due to the soft, flaky texture. When choosing dairy products, watch fat AND sugar content, as sugar is often added to products such as Greek yogurt and kefir. Choosing nonfat, 1%, or 2% will be your best bet when aiming to keep calories and fat low and protein high.
When choosing eggs, opting for egg whites in a carton will give you the best protein-to-calorie ratio due to containing 0 grams of fat and carbs. Whole eggs are nutritious, cheap, and easily accessible, but high in fat due to the yolk.
Plant-based proteins, such as soy, seitan, nuts and seeds, legumes, and whole grains, are going to be a bit more nutritionally balanced than animal-based proteins. They are going to contain some fat and carbs, and are usually a great source of fiber. It is important to note that, due to the fiber content of plant-based proteins, they are not as readily absorbed. You will likely need to exceed your protein goal daily for extra reassurance that you have received enough. Soy protein is highly accessible, versatile, and nutritious, but it’s important to be mindful of consumption if taking the medications for hypothyroidism or Hashimoto’s Thyroiditis. Soy products can interfere with this medication and make it less effective, so it’s important to always discuss this with your doctor if you’re unsure.
When To Avoid Seitan
Seitan is also known as isolated wheat gluten. It has a very meaty texture and is high in protein. Avoid seitan if you’re gluten sensitive or have been diagnosed with Celiac disease. Nuts and seeds contain some protein, but they are considered to be more of a fat source than a protein source. They contain significantly more fat per calorie than protein, making it better to choose other protein sources to meet your daily goals. To put this into perspective, 1 oz of nuts (about one handful) contains 5-7 grams of protein and about 160-200 calories. You can get the same 7 grams of protein from 1 oz of chicken while only consuming 45 calories! This is a significant calorie difference that can easily lead to weight maintenance or gain over time. One positive aspect is that nuts contain healthy fats and fiber, but unfortunately, can be very expensive. Legumes and grains are high in fiber, easily accessible, and inexpensive. They usually contain more carbs than protein, so it’s important not to rely on them completely to reach your protein goal for the day.
Protein supplements are a great way to boost your protein intake in addition to your meals. Protein supplements will usually contain some carbs and fats, depending on the product. Shakes usually have the best protein-to-calorie ratio. They are convenient, but because of that, they can be expensive. It’s important to remember that protein supplements can be made from plant-based OR animal-based protein; some use dairy (whey or casein), soy, brown rice, or pea protein. Be mindful of the sweeteners being used in the product; stevia, sucralose, monk fruit, acesulfame potassium, and aspartame are the most common. If you're unsure, review the ingredients label with your dietitian and avoid any products that contain ingredients for which you have an intolerance.
Your Take-Away
Hopefully, the above information where not all proteins are created equal helped clear the air on protein sources. The main takeaway is to include a wide variety of protein sources in your eating plan, with a clear understanding of how they benefit you. I encourage everyone to pay close attention not only to the protein content of food but also to the number of calories that protein provides. As long as protein and calorie intake are appropriate, you can certainly achieve your weight loss and health goals while simultaneously enjoying a variety of foods.
Lauren Gustafson MS RD LDN CPT, is the Lead Dietitian at Sarah Lynn Nutrition
 | ABOUT THE AUTHOR Lauren Gustafson MS RD LDN CPT, is the Lead Dietitian at Sarah Lynn Nutrition and is based in Chicago, IL. She holds a Bachelor of Science degree in Nutrition and Dietetics from Benedictine University and a Master of Science degree in Dietetics from Loyola University Chicago. With a specialization in bariatrics and weight management, Lauren has dedicated nearly her entire career to this field. In her free time, she enjoys staying active, reading, baking, and studying Japanese. |
