When you’re pregnant, you suddenly become hyper-aware of everything you eat. You want to nourish your body and support the growing baby. One of the most critical nutrients during this time is protein. But what exactly is it, and why is it so important? Let’s dive into the fascinating world of protein, explore the differences between complete and incomplete proteins, and understand why a high-protein diet (HPD) might be your best friend during pregnancy.
What Is Protein?
Protein is like the building block of life. It’s a macronutrient made up of 20 different amino acids, which are essential for nearly every function in your body. These amino acids string together in various combinations, which help build and repair tissues, make enzymes and hormones, and support your immune system. Essentially, it keeps your body functioning and your baby growing. Without it, both you and your baby would be lacking the crucial components needed for healthy development.
What Is a HPD?
You might have heard of the term “high-protein diet” floating around, but what does it actually mean? A high-protein diet is one where 20% or more of your daily total energy intake comes from protein (1). That’s a lot of lean meats, eggs, beans, and nuts! This kind of diet has gained popularity for weight management and muscle building, but it’s also particularly beneficial during pregnancy. Your body demands more protein than usual to support the growth of your baby, the placenta, and the expansion of your blood volume.
Complete vs. Incomplete Proteins
Not all proteins are created equal. They fall into two categories: complete and incomplete. Complete proteins contain all nine essential amino acids that your body can’t produce on its own. These are found in animal products like meat, dairy, and eggs, as well as in some plant-based sources like quinoa and soy. Incomplete proteins, on the other hand, lack one or more of these essential amino acids. Most plant-based proteins like beans, lentils, and nuts fall into this category. But don’t worry if you’re vegetarian or vegan—you can combine different incomplete proteins, like beans and rice, to make a complete protein.
Essential vs. Non-Essential Amino Acids
Amino acids, the building blocks of proteins, are divided into two categories: essential and non-essential. Non-essential amino acids are those your body can produce on its own. However, essential amino acids must come from your diet because your body can’t make them. This is why it’s crucial to consume a variety of protein sources to ensure you’re getting all the essential amino acids your body and baby need. The more diverse your intake, the better equipped you are to meet these needs.
The Role of Protein in the Body
Protein plays a necessary role in many bodily functions. It helps build and repair tissues, produce enzymes and hormones, and is a vital part of the immune system. During pregnancy, it takes on an even more vital role. The growth of your baby, the expansion of your blood volume, and the development of maternal tissues all require significant amounts of protein (3). Without adequate protein, your body would struggle to support the various physiological changes happening during pregnancy.
Why Protein Is Especially Important During Pregnancy
Pregnancy is a time of rapid growth and change. A baby is developing at an astonishing rate, and your body is working overtime to support this process. This requires a significant amount of protein. According to the Mayo Clinic, pregnant women should aim to consume about 71 grams per day (1). This ensures that your body has enough protein to support the expansion of your blood volume, the growth of your baby, and the development of the placenta. Without sufficient protein, both you and your baby could be at risk for various health complications.
Protein’s Role in Regulating Blood Sugar
Protein doesn’t just help with growth and repair; it also plays a vital role in regulating blood sugar levels. This is particularly important during pregnancy when stable blood sugar levels are important to both your health and your baby’s development. It slows down the absorption of sugar into the bloodstream, helping to prevent spikes and crashes that can lead to complications like gestational diabetes. By incorporating plenty into your diet, you’re not only fueling your body but also helping to maintain steady blood sugar levels throughout your pregnancy.
Protein is a total powerhouse of a nutrient, especially during pregnancy. Whether you’re getting it from a HPD, combining incomplete proteins to make them complete, or simply ensuring you meet the recommended daily intake, it is essential for both you and your baby. So, go ahead and plan your menu around protein—your body will thank you!
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Sources:
- “High Protein Diet.” an Overview | ScienceDirect Topics, sciencedirect.com/topics/agricultural-and-biological-sciences/high-protein-diet. Accessed 12 Aug. 2024.
- “Pregnancy Diet: Focus on These Essential Nutrients.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 18 Feb. 2022, mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082#:~:text=Protein%20%E2%80%94%20Promote%20growth,your%20baby’s%20growth%20throughout%20pregnancy.&text=Good%20sources:%20Lean%20meat%2C%20poultry,%2C%20seeds%2C%20and%20soy%20products.
- Institute of Medicine (US) Committee on Nutritional Status During Pregnancy and Lactation. “Protein and Amino Acids.” Nutrition During Pregnancy: Part I Weight Gain: Part II Nutrient Supplements., U.S. National Library of Medicine, 1 Jan. 1990, www.ncbi.nlm.nih.gov/books/NBK235221/#:~:text=Expansion%20of%20blood%20volume%20and,maintenance%20of%20a%20successful%20pregnancy.
