What is a health conscious and environmentally responsible person to do when searching for nutritious high protein foods to help fight the battle of the bulge?
In the early 90’s, the high protein diet craze grabbed peoples’ attention when dieters on the Atkins diet claimed that they could actually ‘stick to their diet’, and not feel hungry. Many who had tried to diet, but had failed due to hunger trumping willpower, jumped on the bandwagon. As a result of this diet, many people started eating vast quantities of meat with every meal; that is until poor Dr. Atkins at age 72, slipped on a piece of ice while walking to work, struck his head, and died from his injuries. Dr. Atkins’ medical records were rumoured to show that he had hypertension, had suffered a heart attack and eventually developed congestive heart failure. Although there is no evidence that any of this was the result of his own diet, it was not the best advertising campaign for his diet books and subsequently his company filed for bankruptcy protection soon thereafter.
Dr. Atkins, may be having the last laugh however, as the latest nutrition research is again giving some of his ideas credibility. Research published in the Journal of Nutrition has shown that, when combined with exercise, eating a diet high in protein can alleviate the muscle loss, so commonly seen in people on calorie-restricted programs. Considering muscle is the main driver of our metabolic rate, (the rate our body burns calories) losing muscle results in a person’s metabolism slowing down, – the exact opposite effect each dieter is aiming for.
The ‘high protein’ mentioned in the above study however is still within the range Canada’s Food Guide recommends. Developed from sound very well referenced research, the Food Guide suggests consuming between 10% to 30% of one’s daily caloric intake in the form of protein. For a typical adult requiring approximately 2000 kcal / day, this would require 150 grams protein / day.
As the saying goes however, too much of a good thing can do more harm then good. If more then 30% of our daily calories are in the form of protein, we have less room to consume complex carbs such as whole grains, veggies and fruit. Carbohydrates such as these are the most effective energy source to feed our brain and muscles and contain much needed fiber.
Many assume that meat is the only food source that is high protein. Since healthy meats such as organic beef or chicken can be expensive, many will instead choose to consume large quantities of cheap, high fat, processed meats such as sausage, deli meat or fried hamburgers. These foods can increase the risk of heart disease and certain cancers. Colorectal cancer is the third most common cancer in Canada and appears to be associated with diets that are high in fat and calories, that contain larger amounts of red and processed meats or are low in fiber, vegetables or fruits.
In addition to health concerns, diets high in animal protein result in a large food ‘footprint’. In fact, raising livestock for our consumption is responsible for almost 80 percent of all agriculture-related greenhouse gas emissions, and consumes a large amount of our water resources. As well, half of all the antibiotics produced are used to prevent infections in animals that would otherwise occur in overcrowded feedlots. When considering our foods’ effect on the environment, we are starting to realize that the type of food we eat is as important as the distance we transport it.
While reducing meat consumption, especially red meat, is a healthy choice and will significantly reduce our environmental impact, meat is full of much needed nutrients such as protein and iron. Iron deficiency is common among women and in those who are physically active, especially in repetitive impact sports such as running. As our bodies require iron to produce the red blood cells that carry oxygen to our muscles, people with low iron often experience fatigue and decreased athletic performance.
So what is a health conscious and environmentally aware person to do when looking for nutritious, high protein foods to help fight the battle of the bulge?
Try being … happy as a clam …
Clams have as much protein per gram as do chicken. They contain more iron of beef, and are an affordable, quality protein. One food guide serving (75gms or about six clams) has around 3 milligrams of iron. That’s at least equal to the iron in beef and more iron than in a serving of chicken, tuna or pork!
When looking for a sustainable option, don’t just reach for any old clam. Look for farmed clams. That’s right, farmed clams are on the David Suzuki Foundation’s Top 10 Sustainable Seafood Picks. Clams obtain all their required nutrients by drawing sea water through their gills and filtering out naturally occurring tiny plants and animals called plankton, as well as organic material on the seabed. Clam farmers therefore do not need to “feed” their stock, and rely solely on natural food supplies for production. Clams also help absorb carbon dioxide by using it to form their shells, so they actually reduce C02 emissions rather then creating them! Another great thing about clams, is that compared to other types of seafood, they are low in environmental contaminates such as mercury.
When it comes to choosing a dinner that is good for both you and our earth reach for clams. Both your body and the environment will love you for it!
When Buying Clams: The shells of whole clams should be tightly shut, heavy, and moist and have a slight briny aroma. Avoid shells that are chipped, broken or damaged. If a shell is slightly open, tap it lightly and if it doesn’t snap shut, the clam is dead and should be discarded. Shucked clams should have plump meat with clear liquid. Source: BC Seafood
When cooking clams; soak them in cold water for about 20 minutes to reduce the amount of sand and salt stored inside of the shells. Then, remove the sand and debris from the shells with a brush. Whole clams will only take a few minute to cook and will be cooked through when the shells open. Cook gently to avoid toughening. Source: BC Seafood
| 1 food guide serving = 75 gm or 2.5 oz |
Calories kcal | Protein gm | Iron mg
(heme) |
Fat gm |
| Clams 5-6 large (boiled) Mixed Species |
111 | 19 | 2.97 | 1.46 |
| Ground beef (cooked, lean) |
178 | 19 | 1.76 | 10.75 |
| Chicken (roast breast) | 110 | 22 | 0.81 | 1.56 |
| Fish (Salmon baked) | 173 | 19 | 0.68 | 10.04 |
| Beef (broiled steak) | 190 | 23 | 2.06 | 10.10 |
Source: Canadian Nutrient File
Raw or partially cooked clams should not be eaten by individuals with certain preexisting or underlying health conditions
Written by: Lori Petryk, RD, MSc, & David Hadley MD
Lori can be seen as a guest expert on SHAW TV’s Urban Rush. Dr. David Hadley is an Emergency Physician in Calgary.
First the Environmental Working Groups identified 
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