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🇸🇬 Singapore /Health & Science

How much protein do you need, and can plants provide enough?

From CNA · () English

Translated from English and summarized by DistantNews. Read the original for the full story.

At a glance

In-depth Named sources Context piece
  • Adults generally need about 0.8 grams of protein per kilogram of body weight daily from ages 18 to 49, rising to about 1.2 grams from age 50.
  • A dietitian says plant proteins can meet protein needs when people eat a varied diet, including foods such as soya, quinoa, lentils, beans, nuts and seeds.
  • Protein targets should be considered alongside adequate energy, carbohydrates, fat, fibre, vitamins and minerals.

Protein has become closely associated with muscle-building, but it serves broader functions in the body. After digestion, protein breaks down into amino acids used for tissue growth and repair, as well as enzyme and hormone production. It also helps maintain the muscle needed for everyday tasks such as standing from a chair, climbing stairs and carrying groceries.

Protein needs change with age, recovery from illness and physical activity, said Ng Poh Mun, a senior dietitian at health and wellness brand Kinohimitsu. The Health Promotion Board generally recommends about 0.8 grams per kilogram of body weight daily for adults aged 18 to 49. From age 50, the figure rises to about 1.2 grams. For a 65-kilogram adult, that works out to roughly 52 grams a day before age 50 and 78 grams afterward.

But hitting a protein target is not the only measure of a healthy diet. “What matters more is whether a person’s overall nutritional requirements are being met,” Ng said. Those requirements include enough energy, carbohydrates, fat, dietary fibre, vitamins and minerals.

Plant proteins can provide the protein the body needs, although their amino-acid profiles vary. Eggs, dairy, meat and fish generally contain all essential amino acids, while some plant sources contain lower amounts of one or more. Eating a range of plant foods throughout the day can provide the needed combination. Soya, familiar in Singapore through tofu, tempeh and soya milk, and quinoa are complete plant proteins. Other options include peas, lentils, chickpeas, beans, nuts and seeds.

Ng gave a sample day for a 65-kilogram adult under 50: oats with unsweetened soya milk and chia seeds for breakfast, firm tofu with brown rice and vegetables for lunch, and lentils or chickpeas with brown rice and vegetables for dinner. Depending on portion sizes, those meals could provide about 53 to 59 grams of protein. Legumes also provide fibre, vitamins and minerals, while nuts and seeds supply unsaturated fat. Plant foods are naturally cholesterol-free.

What matters more is whether a person’s overall nutritional requirements are being met

· Ng Poh MunThe dietitian said protein intake should be considered as part of a balanced diet that also provides other essential nutrients.
About this summary

Originally published by CNA in English. Translated, summarized, and contextualized automatically by DistantNews, with a note on how the source frames the story. Not individually reviewed before publishing. How this works.

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