what do we mean by “protein”?

Protein is an essential macronutrient, along with fats and carbohydrates.

Specifically, a protein is a large molecule made up of chains of amino acids. Proteins are essential for the structure, function, and regulation of the body's tissues and organs. They build and repair tissues, produce enzymes, and transport nutrients.

There is a lot being said about protein and how much of it we need, especially as we age and are looking to maintain healthy muscle mass. But in working with clients I find that there’s some confusion about what we mean when say “protein”. A pattern of language I find most troubling is using the word “protein” in place of “animal protein” or “meat”. The words we use shape how we think; they inform our paradigm. When we shorthand “protein” to mean “meat”, then every time we hear that word, our mind associates that with animal sources of protein.

Animal protein is, of course, a potent source of this macronutrient. But it’s far from the only source. It’s also important to remember that we aren’t what we eat, as the saying goes, but we are instead, what we can digest. Ayurveda understands meat as one of the harder substances on Agni, our digestive fire. It’s not uncommon that while seeking to increase protein, and thereby meat, clients have created digestive distress, elimination issues, fatigue, inflammation, and the like.

what is protein?

If we take “protein” to generally mean the macronutrient, then when we look for sources, our options become much more broad. This enables us to craft a dietary plan that meets our doshic and digestive needs, life phase, and imbalances in a more appropriate and individualized way.

When working clinically I like to differentiate between animal proteins and plant proteins. This helps me and my clients remember that there are various ways to get protein, AND we’ll likely need to customize their protein approach for their doshic imbalances.

sources of protein to consider:

Legumes

Lentils: red (masoor), black (urad)
Beans: mung, garbanzo (channa), pinto, black, cannellini, soy
Peas: green, yellow, black-eyed, pigeon pea (tur)

Nuts + Seeds

Nuts: almond, walnut, cashew, brazil, pistachio, macadamia
Seeds: pumpkin, sesame, sunflower, hemp, flax

Dairy

Milk
Cheese, sour cream, yogurt
Ayurvedic buttermilk, kefir

Animal Protein

Beef, lamb, goat, game
Chicken, turkey
Fish, seafood
Eggs

how to make it digestible

Now let’s lay an Ayurvedic framework over this protein conversation. If our metric for a food is going to be its digestibility, then what will ensure that we’re able to digest the protein we consume?

First, I like to run a food through a basic digestibility instruction. We should be primarily focused on consuming whole foods, well-cooked, spiced, fatted, and eaten warm.

Second, we need to consider the state of Agni.

Vata will tend to have irregular digestive capacity (vishama agni) - sometimes hungry, sometimes not. Their indigestion symptoms are gas, bloat, and dry, hard, constipative elimination. They need saucy, soupy, stewy, and well-spiced proteins.
Pitta will tend to have hot, increased Agni. They may feel incessantly (physically not emotionally) hungry. They may have sour stomach, nausea, or hyper-acidity. Elimination tends towards soft, loose, and frequent. Their proteins should not be heating, and should be prepared in ways that favor astringency and not pungency.
Kapha has low, slow digestive fire. They have little relationship to physical hunger (they may still eat very emotionally). They tend to get fatigued, phlegmy, and cold after meals. Elimination will tend to be slow and sticky. They should accompany their proteins with plenty of cooked green vegetables, and prepare with plenty of digestive spices. They can go with drier preparations.

Observing the state of your digestion and elimination will help you understand what approach to protein listed below would be most supportive.

proteins for vata 💨

Vata’s light, subtle, and dry qualities of Air and Ether element make protein a really important dietary component for this dosha. They need the structure. But, their irregular digestive fire means that protien is often harder for Vata to digest - so careful consideration needs to be made in preparation and spicing.

Legumes: Vata does well with smaller beans and lentils. They should be soaked, well-cooked, spiced (include hing), and fatted. Legumes not prepared this way often leave Vata gassy and bloated.
Split mung beans (mung dal) and red lentils (masoor dal) are easily digestible. Split black lentil (urad dal) is sweet, heavy, unctuous, and slightly heating - all wonderful therapeutic opposites for Vata.
Nuts + Seeds: While Vata often loves the crunch (and salt) of nuts, it’s important to not overdo it with nuts, as they are heavy on digestion. Peeled and soaked almonds are very nourishing, and their sweet taste helps to build tissue for Vata. Also include pine, hazel, macadamia, and brazil (only 2 brazil nuts/day) nuts.
Dairy: Dairy in its most digestible forms can be very supportive for vata. Boiled, spiced milk is a good option, as well soft cheeses (paneer, mozzarella, chèvre) in warm, spiced, Vata pacifying dishes. Yogurt is heavy on digestion, although it can be taken once converted into Ayurvedic buttermilk.
Animal Protein: Vata can be supported by the grounding, building, and heavy qualities of animal protein IF it’s digestible. Consider eggs, dark meats (they’re less dry), and meats that are in soups and stews - which also will typically mean in lesser quantities. Fish and seafood can work for Vata; lean towards oiler fish. Broths and stocks are also a way to get meat’s nourishment without overwhelming Agni. Grilled and baked meats are typically too dry for Vata.

proteins for pitta 🔥

Pitta’s tendency towards higher digestive fire often means that Pitta doesn’t feel satiated unless there is substantial protein at each meal. While they tend to really like meat for this reason, it’s often heating and Pitta increasing properties can make their imbalances and symptoms worse.

Legumes: Pitta does well with split mung beans (mung dal) and red lentils (masoor dal), similarly to Vata. Their Agni can typically take some of the harder to digest, larger beans too, like pinto, white, black, and garbanzo beans.

Nuts + Seeds: Nuts can be too heating and oily for Pitta. They are also more likely to have nut sensitivities and allergies. Favor peeled, soaked almonds and pumpkin seed.
Dairy: Dairy’s sweet and cooling qualities can be supportive for Pitta. Avoid its fermented versions, hard cheeses, and sour cream. Favor soft, fresh cheeses, Ayurvedic buttermilk, and gently spiced milks.
Animal Protein: Animal protein can feel particularly satiating for Pitta as its heaviness on digestion slows down their tendency for excessive digestive fire. Meat can also be heating and Pitta aggravating, especially red meat, ocean fish, and seafood. Favor egg whites, white meat, fresh water fish, buffalo, and venison.

proteins for kapha 💧

Protein can be a little tricky for Kapha. In an era of Keto and meat heavy Paleo diets, it can seem enticing for Kapha to eat a lot of animal protein. However if we look at meat’s propensity to heavy, stable, building qualities, we start to see that these qualities it shares with Kapha make it not Kapha’s best medicine, as like increases like.

Legumes: Plant proteins are Kapha’s secret weapon. And Kapha can eat most, as their astringent quality is good medicine for Kapha. In particular mung, red lentils, horse gram (kulata), black and garbanzo beans, as well as green and yellow split peas.

Nuts + Seeds: Sweet building nuts aren’t a good fit for Kapha. Favor walnuts and chironji seed (charole). Seeds are a better fit. Favor chia, flax, popcorn (not oily or salty), pumpkin, or sunflower.
Dairy: Dairy is one of the more Kapha-genic food substance in general, so use dairy sparingly. When using favor Ayurvedic buttermilk and fresh goat cheese, like chèvre.
Animal Protein: Kapha doesn’t need much of the building instruction the animal protein provides. When eating, favor eggs, white meat poultry, freshwater fish, rabbit, and venison.

As we would expect, Ayurveda’s answer to how much protein, and of what kind, is - “it depends.” It depends on state of Agni, it depends on state of dosha. It depends on health and nourishment of bodily tissues. You can use this blog as a beginning guide to refine your dietary use and relationship to proteins. It’s also a great idea to check in with your Ayurvedic practitioner, if you have one, to get individualized guidance on what approach to protein would be most supportive for you.