Quiz: Myths and Facts About Protein vol.2

Q7

Too much protein can be unhealthy.

You answered: True

Usually, it's not a big deal to eat more protein than you need.  But eating more protein means more calories which can lead to weight gain. And if the protein is from meat or other animal sources, it might be high in saturated fat, which can lead to high cholesterol and heart disease. Too much protein can also cause problems if you have medical conditions, such as kidney disease or diabetes.

Q8

A "complete" protein is also known as:

You answered: A high quality protein

Complete, or high quality proteins, are packed with specific amino acids. Amino acids are the building blocks of proteins. There are about 20 different ones. Your body needs them all, but can only make some. The rest have to come from your diet. Those are known as "essential" amino acids.  Complete proteins have all nine essential amino acids.  Eggs, cheese, and meat have complete proteins.

"Incomplete" protein sources are low in one or more essential amino acids. Beans and tofu are good but incomplete sources of protein because they contain lower amounts of some essential amino acids.

Q9

Women shouldn't have soy protein.

You answered: False

Some women worry about a plant-made estrogen found in soy. But experts say soy protein is a good low-fat option instead of high-fat, animal-based proteins, like red meat. The key is to be smart with portions. Keep soy between two and four servings a week.

Soy comes from soybeans. You can find it in soy milk, tempeh, edamame, and tofu. Whole soy gives you all the essential amino acids, just like protein from animal sources. It is also used instead of meat in some vegetarian dishes.

Q10

Our bodies are good at storing protein to use later.

You answered: False

Our bodies don't store proteins the way they store carbs and fats. That's why you need a steady supply of protein every day.

Q11

You can help build muscle by eating protein right after a workout.

You answered: True

Protein can help repair muscles after working out. Many studies show that having high-protein foods or drinks soon after exercise helps build and restore muscle. But protein is only part of the story. The key nutrient to strengthen muscles is carbohydrates.

Q12

Whey protein is high in fat.

You answered: False

One reason people like whey protein is because it’s low in fat. Whey has proteins that are easy to digest. Some studies show that whey protein may also be good for your immune system.

Q13

Which of these are in the USDA’s MyPlate protein food group?

• a

  Seeds

• b

  Nuts

• c

  Beans and peas

• d

  All of the above

The USDA’s MyPlate program includes as protein all foods from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds. Beans and peas are also part of the vegetable group.

Q14.

Most Americans don't eat enough protein.

You answered: False

Most Americans get all the protein they need from their diet. In fact, most of us get more than enough. Vegetarians -- especially vegans -- may not get enough because plant-based proteins can have low amounts of some amino acids. Older adults may also need to make sure they get enough protein, because it can be easy to lose muscle as we get older.

Q15.

You can find protein in:

Protein comes in all kinds of interesting foods. You can find it in meat, of course. But you can also get protein from nuts and seeds, beans and peas, and eggs.

Q16

Which could mean you're not getting enough protein?

You answered: All of the above

Most people don't need to worry about eating enough protein. However, strict vegetarians, vegans, and older people should know the signs of too little protein. These include recent weight loss, tired muscles, and a drop in your muscle strength

Q17

A high-quality protein diet can help lower your chance of heart disease.

You answered: True

Most Americans get about 12% to 18% of their calories from protein. To be healthier, eat more fish, chicken, beans, and less red meat. Also, swap your refined carbs for these healthier proteins. That means more protein instead of foods like white bread and white rice.