Proteins are the basic building blocks of our muscles, skin, hair, and even hormones. An adult should consume about 0.8 grams of protein per kilogram of body weight per day, according to the U.S. Department of Health (NIH, 2021). But it's important where these proteins come from. Diet is like a garden: you can plant flowers or weeds – and the result is completely different.

Pork – local, but often full of undesirable substances

In our countryside, pork has always been honored, especially during bigger holidays. However, things aren't as they used to be nowadays. Industrial pig farming often takes place under inhumane conditions. A study by the European Food Safety Authority (EFSA, 2020) showed that up to 70% of pigs in intensive farming receive antibiotics, often preventively. These antibiotics can remain in the meat and, in the long run, harm our health.

Additionally, research has shown that industrially processed pork can contain more viruses and bacteria that are drug-resistant (Source: WHO, 2019). But if you buy pork from a farmer who raises animals on pasture and feeds them clean, natural food, you'll get quality meat, rich in B vitamins and iron.

Even though a kilo of organic pork can cost up to 30% more than regular, it pays off in the long run – both in taste and in health.

Peanuts – a tiny snack with a dark side

Peanuts, which came to our region from the American continent, are indeed tempting. They're full of protein – there are as many as 25 grams in 100 grams, nearly half the recommended daily amount. Yet there's a trap with peanuts: molds.

The main problem is aflatoxin – a toxic substance produced by molds (Aspergillus fungi), especially in warm and humid environments. Aflatoxin is one of the strongest natural carcinogens known. The World Health Organization (WHO) classifies it in the top group of carcinogenic substances.

Besides potentially causing liver cancer, it also affects the immune system and digestion. In 2014, scandals broke out in Slovenia due to the presence of aflatoxin in milk, showing how widespread this problem can be.

That's why it's wise to replace peanuts with almonds or walnuts, which are also rich sources of protein and healthy fats but are much less prone to mold.

Processed soy – not everything that glitters is gold in the vegan world

Soy is often the first choice among vegans and vegetarians. But there’s an important difference here: are we consuming fermented or processed soy?

Processed soy, used in products like tofu, soy milk, and various meat substitutes, is produced with industrial processes that use a lot of chemicals. Additionally, soy contains phytic acid – a substance that prevents the body from properly absorbing minerals such as iron, zinc, and calcium. Phytic acid (also known as an antinutrient) works by binding minerals and flushing them out of the body.

The American Institute for Nutrition and Health (INH, 2020) warns that long-term consumption of large amounts of processed soy can lead to deficiency of key minerals, causing fatigue, weakened immunity, and bone problems.

On the other hand, fermented soy products such as tempeh and miso contain more digestible nutrients and even beneficial bacteria for the gut. Fermentation is a natural process where good bacteria process the food and enrich it – much like fermenting cabbage in our grandmothers’ pantries.

Meat products – the invisible enemy to health

You’ve probably already heard the news that the World Health Organization has listed processed meat among carcinogenic substances. Processed meat means sausages, hot dogs, salami, bacon – anything that's been salted, smoked, cured, or otherwise processed.

Research published in The Lancet (2015) found that daily consumption of 50 grams of processed meat (about one sausage) increases the risk of colon cancer by 18%. This means that every bite counts.

Processed meat contains nitrates and nitrites – preservatives that can form harmful compounds called nitrosamines in the body. Nitrosamines are associated not only with cancer but also with an increased risk of heart disease.

However, it’s not all bad. If you choose meat products from homemade production, where the meat is air-dried, salted with moderate amounts of salt and no additives, and if you consume these only occasionally, you greatly reduce the risk.

Why is it important to choose wisely?

Our grandmothers used to know very well that not every snack is good for the body, even if it makes the soul happy for a moment. So, the goal is not to completely cut out pork, peanuts, tofu, or sausages from your life. The key is to know the background. To know when, how much, and which one to choose.

Don't forget – your body is like a temple, you shouldn't build it with bad bricks. So, when selecting proteins, don't just look at the quantity, but the quality as well.

If you really want to give your body the best, choose natural sources of protein, like farm eggs (a medium egg contains about 6 grams of protein), lentils (raw lentils have as much as 26 grams of protein per 100 grams), or nuts and seeds.

As our elders taught us: What you put in the pot, you will eat. What you put in the body, that will strengthen you ... or weaken you.