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Gapstow Bridge and Plaza Hotel in Fog

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Manhattan, A Photographer’s Journey by Henry Barnard

Bioavailability

When we talk about protein, we often assume that 20 grams of protein is simply 20 grams of protein. But there is another consideration that is sometimes overlooked: bioavailability.

Bioavailability refers, among other things, to how much of the protein we eat is actually digested and absorbed by the body.

Protein from meat, fish, eggs, and dairy is generally highly digestible. Most of the protein is readily broken down during digestion and made available for absorption. Plant proteins, particularly those contained within intact foods such as beans, lentils, grains, nuts, and seeds, tend to be somewhat less digestible.

This doesn’t mean that plant protein is poorly absorbed. Far from it. Beans, lentils, soy, and other plant foods can make substantial contributions to our protein intake. But plant cell structures and naturally occurring compounds such as fiber and phytates can make some of their protein less accessible to digestive enzymes. Cooking and processing can substantially improve digestibility.

This raises an interesting practical question: If someone gets all of their protein from plant foods, should they simply assume that the number on the nutrition label represents the same amount of usable protein they would get from meat?

I don’t think that’s the best assumption.

A little animal protein can make things easier

For someone eating a predominantly plant-based diet, including a moderate amount of highly digestible animal protein can be a nutritional advantage.

For example, a diet might contain protein from beans, lentils, whole grains, nuts, and seeds, while also including some fish, eggs, poultry, or lean meat. The plant foods provide valuable fiber, vitamins, minerals, and other beneficial compounds, while the animal foods provide a concentrated source of highly digestible protein.

This can be particularly useful for older adults, who have a greater need to pay attention to maintaining muscle mass while often eating less food overall.

The point isn’t that plant protein is bad or that everyone needs to eat meat. A well-planned plant-based diet can provide adequate protein. Rather, there is little reason to make protein unnecessarily difficult to obtain by insisting that every gram come from plants.

Don’t overcorrect

At the same time, I wouldn’t recommend trying to calculate a precise “usable protein” number for every food.

Digestibility varies considerably among plant foods. Cooked beans aren’t the same as raw legumes. Tofu isn’t the same as a whole soybean. A plant-protein isolate isn’t the same as a grain. And a mixed diet makes the calculation even more complicated.

So I wouldn’t tell someone that they need to eat 25% more protein simply because their protein comes from plants.

A better approach is to eat sufficient total protein and obtain it from a variety of sources, including protein-rich plant foods and, if desired, moderate amounts of highly digestible animal protein.

The bottom line

Plant protein absolutely counts. But protein quantity isn’t the whole story.

The body has to digest and absorb the protein before it can use it, and animal proteins generally have an advantage in digestibility. For someone eating a primarily plant-based diet, including some highly digestible animal protein can therefore be a simple way to make meeting protein needs easier—particularly when maintaining muscle is a priority.

You don’t have to choose between plant foods and animal foods. A combination can give you the advantages of both.

Nuclear Winter

Still-Green Leaf on the Ground

Still-green leaf on the ground,
You left the tree too soon.
No more warm and sunny days,
No more waving to the moon.
You left your dreams unfinished,
Your adventures never known—
A life that barely had begun
Before you were left alone.

How is it the young must go
Before their time has come?
Where is justice in a world
Where endings come so soon?
You never had the chance to grow,
To fully bloom and flourish.
One small break from the bough,
And suddenly—
No more.

And still, there are green leaves
Scattered all across the ground.
No one stops to pity them.
No one mourns their loss.
They simply lie where they have fallen,
Unnoticed and unseen.

And next year,
When spring gives birth to green again,
The same sad story repeats anew.

How to Eat More Slowly and Its Benefits

Here are techniques that actually work:

Put the fork down after every bite.
This is probably the most effective habit. Take a bite, put the utensil down, chew, swallow, then pick it up again.
Chew a specific number of times.
You don’t have to count to 30. Just aim for 10–15 chews on most bites, and more for tougher foods.
Take a sip of water every few bites.
This naturally creates a pause.
Use a smaller utensil.
A teaspoon instead of a tablespoon, or a smaller fork, makes each bite smaller.
Make each bite the same size.
People who eat quickly often unconsciously take larger and larger bites as the meal goes on.
Notice the flavors.
Ask yourself:
- What spice do I taste?
- How sweet is this?
- What’s the texture?
Turning eating into observation rather than consumption naturally slows you down.
Pause halfway through the meal.
Set your fork down for one minute. Ask:”Am I still hungry, or am I just eating because the food is there?”
Time your meals.
If you normally finish in 8 minutes, try making it 12 minutes for a week, then 15 minutes. You don’t need to stretch every meal to 30 minutes.
Conversation.

One exercise I particularly like is the first five bites rule:

Bite 1: Notice the aroma.
Bite 2: Notice the texture.
Bite 3: Notice the flavors.
Bite 4: Put the fork down before chewing.
Bite 5: Take a breath before the next bite.

After those five bites, you’ll often find your pace has reset.

Ask yourself these questions:

Which ingredient do I taste first?
How does the flavor change as I chew?
Which bite is the best?
When does my hunger actually begin to fade?

That shifts eating from “fueling up” to a small act of exploration, and exploration naturally isn’t rushed.

There are more benefits than most people realize. Eating slowly affects not only digestion, but also appetite, enjoyment, and even long-term weight control.

1. Your brain has time to register fullness

One of the biggest benefits is that your stomach and intestines release hormones that tell your brain you’ve had enough to eat, but that process takes time. If you finish a meal in 8 minutes, you can easily eat several hundred extra calories before those signals arrive.

2. Better digestion

Chewing thoroughly:

Breaks food into smaller pieces.
Mixes it with saliva, which contains digestive enzymes.
Makes it easier for your stomach and intestines to process the food.

Many people experience less bloating and indigestion simply by chewing more.

3. Greater enjoyment

When you slow down, you notice:

subtle flavors
different textures
aromas
how the food changes as you chew

Ironically, people often enjoy the same meal more while eating less of it.

4. Better weight management

Research consistently finds that people who eat quickly are, on average, more likely to be overweight than those who eat slowly. Slowing down tends to reduce calorie intake without requiring conscious restriction.

5. More stable blood sugar

Eating more slowly can reduce the speed at which nutrients enter the bloodstream. While the food itself matters most, a slower eating pace may modestly reduce sharp glucose spikes after meals.

6. Less overeating from emotion

Rapid eating often becomes automatic. Slowing down creates little “checkpoints” where you can ask:

Am I still hungry?
Am I eating because I’m enjoying this?
Or am I just continuing out of habit?

7. Greater satisfaction

This may be the biggest surprise. People often report feeling more satisfied after a slowly eaten meal even when they eat less food. Satisfaction depends on both what you eat and how you eat it.

Kill Your Appetite

When I was growing up, we always had a sit-down dinner in the dining room. But about half an hour before dinner, I’d find myself in the kitchen, looking for something to satisfy my growing hunger, only to be scolded by my mother:

“Don’t eat anything. You’ll ruin your appetite!”

Ironically, that’s exactly the right strategy for someone trying to lose weight and avoid overeating at dinner—or at any large meal. The trick is to do exactly what my mother was forbidding, about 30 minutes before you sit down to eat.

The goal is simple: eat just enough so you don’t arrive at the table with a ferocious appetite. Instead, you take the edge off your hunger before the meal begins.

Here’s one simple snack that works well.

Start with two artichoke hearts. They’re exceptionally high in fiber, one of the most valuable nutrients for weight control. Fiber isn’t digested by the body, so it adds bulk, promotes fullness, and contains relatively few calories.

Next, eat half an avocado. Although you don’t eat the skin—as you do with many other fruits, where much of the fiber resides—avocados are still an excellent source of fiber. They’re also rich in heart-healthy monounsaturated fat, which is highly satisfying. Save the other half to enjoy with dinner.

Finally, have about eight walnut halves. Walnuts provide healthy fats, including the plant-based omega-3 fat ALA, along with a modest amount of protein. Both fat and protein help increase satiety, making walnuts another excellent choice.

Eat this snack about 30 minutes before your main meal, and by the time dinner arrives, your appetite will have cooled considerably. You’ll still enjoy your meal—but you’ll be far less likely to overindulge.

So, in the end…

Thanks, Mom.

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