Fynding Balance: The PDCAAS and Why It’s Important for Your Health

by Elena, MS, RD, Move to Root

The White House challenged stakeholders across the United States to join them in specific commitments to help end hunger and reduce diet-related diseases by 2030. As part of Nature’s Fynd’s commitment, we pledged to empower consumers to make healthier choices through an educational blog series named ​“Fynding Balance with Nutrition Basics.” We aim to give people free and vetted information that enables our community to make healthy choices. 

It’s no secret that protein is having its moment in the limelight. From fitness buffs to holistic health enthusiasts, plant-forward dieters to influencers (hashtag #protein), trust us when we tell you—the hype is real, and for good reason.

In all its glory, you have probably learned a fact or two about protein. But did you know that not all protein foods are equal in terms of quality? That’s right. In this fourth blog in our series, ​“Fynding Balance with Nutrition Basics,” we will talk all things Protein Digestibility-Corrected Amino Acid Score or PDCAAS. We know, it’s a mouthful – but put simply, the PDCAAS is how protein value is measured in the scrumptious science of human nutrition.1 By the end of this blog, you’ll be a seasoned PDCAAS pro. Okay, it doesn’t quite roll off the tongue, but we promise it’s worth it. Let’s take it from the top with a quick refresher on protein.

The role of proteins in your diet

Proteins are the ever-adaptable workhorses of the human body. Made up of amino acids (the building blocks of life), proteins shapeshift into enzymes, antibodies, hormones, transporters, and beyond to construct, maintain, and repair the complex infrastructure of your tissues, organs, and cells. (It’s giving main character energy.) Consuming adequate amounts of protein is needed for hormone production, gene expression, muscle growth, immune function, and beyond.²

Dietary protein sources extend far and wide, from animal sources such as meat, eggs, and dairy to plant sources such as legumes, nuts, and nutritional fungi-based Fy Protein™. Sometimes, such sources are incorporated into the ever-popular powders and shakes for those looking for a quick and simple way to increase their daily protein intake. 

The recommended dietary allowance (RDA) of protein for someone not considered active is 0.8 grams per kilogram of body weight per day.³ This might increase to around 1 gram of protein per kilogram for a considerably active person. So, a 150-pound, moderately active, healthy individual might aim for around 60 to 70 grams of protein per day. This number can change under several circumstances, such as in times of stress, wound healing, pregnancy, after age 65, and for the highly active.³

Understanding protein quality

So, we’ve refreshed our memories on protein functions and our daily needs, but what exactly are we referring to when we talk about protein quality? Protein sources differ in the amount and variety of amino acids they contain and in their bioavailability (a fancy term for how much of a food is usable by the body).³ As such, these components are the parameters used for the PDCAAS—Protein Digestibility-Corrected Amino Acid Score.4 Let’s break it down.

The PDCAAS

Put simply; the PDCAAS is a way to measure the quality of a protein based on its amino acid content and how easily the body can digest and use those amino acids. The PDCAAS score ranges from 0 to 1. A score of one means the source would provide 100% or more of the amino acids your body needs to stay healthy.⁴ Bioavailability also affects this score—meaning how much of the protein your body can digest and absorb. Factors such as protein structure, enzymes, and processing affect how efficiently you absorb proteins, greatly affecting digestibility levels.³ So, 10 grams of protein from one source might not be as useful to your body as 10 grams from another source. Let’s compare a few scores to illustrate:⁴

Beef: 0.92

Fy protein: 0.91

Soy protein: 0.91

Pea protein: 0.82

Hemp protein: 0.66

Peanuts: 0.52

What exactly are these scores telling us? Well, foods with higher scores, such as Fy Protein, will provide you with more usable protein than, say, the same amount of peanuts. That’s not to say foods with a lower score should be avoided—many other terrific nutrients in peanuts are great for your health. It will just take more of this food to absorb the same amount of protein specifically than a food with a higher score.

The PDCAAS has been the official standard for consumers for the last 30 years, as first recommended by the joint Food and Agricultural Organization of the United Nations (FAO) and World Health Organization (WHO) in 1989.⁵ While the FAO proposed updating evaluation methods, this transition won’t go into effect until a large body of testing is completed on varying protein sources.

The role of PDCAAS in your diet

The PDCAAS plays a significant role in assessing the quality of dietary protein. But how exactly can this translate to our plates? Here are some tips for making informed dietary choices with the PDCAAS system in mind:

1. Diversify your protein sources: Aim for a variety of protein sources in your diet wherever possible, especially when choosing protein sources with a low PDCAAS score. Not only do different sources have varying amino acid profiles, but they also come packaged with different nutrients. Diversifying your intake ensures a broader intake of both essential nutrients and amino acids.
2. Learn about complementary and complete proteins: Pairing non-animal proteins to ensure a more balanced amino acid intake is a great way to make a positively nourishing meal. Think beans with rice or hummus with whole-grain pita bread. Additionally, get curious about complete proteins. While most animal protein sources are considered ​“complete” due to their abundant amino acid profiles, increasingly popular alternative proteins are beginning to follow suit. Fy Protein, for example, is a fungi-based complete protein source that contains not only all nine essential amino acids but all eleven nonessential amino acids, too!
3. Consult with a registered dietitian: If you have specific dietary needs or restrictions, or if you’re seeking guidance on optimizing protein intake for a particular purpose (e.g., athletic performance, muscle gain, or weight loss), consider consulting with a registered dietitian nutritionist. They can provide personalized advice tailored to your needs (and might even mention the PDCAAS while they’re at it.)

Protein quality and overall health

The consumption of high-quality proteins significantly influences our bodily functions and well-being.³ An extreme case of a lack of quality protein is exemplified through a condition called protein malnutrition, where individuals lack adequate protein intake (seen most often by registered dietitians in hospitals), which can lead to severe health repercussions, including stunted growth, weakened immunity, and impaired organ function.⁶ To address protein deficiency, the PDCAAS serves as a valuable tool. It aids in identifying protein-rich foods with robust amino acid profiles and enhanced digestibility, ensuring that those at risk of protein malnutrition can access and consume proteins that meet their needs, thereby fostering improved health outcomes.

The Takeaway

You see, proteins are the building blocks of life. They help our muscles flex, our cells communicate, and even keep our immune system on its toes.³ The PDCAAS helps us choose the right protein bricks for our body’s numerous construction projects. And while not all food sources are created equal in terms of protein quality, they may still have numerous health benefits. A low PDCAAS score may not be the star of the protein show, but could still be rich in vitamins and minerals. A high PDCAAS score, however, makes for a great choice when looking for a quality protein-rich meal or snack. So, no matter your protein preference, cheers to the PDCAAS— the system helping us build stronger, healthier lives, one amino acid at a time! 

Did this blog make you hungry, too? Click here to find out where to buy Nature’s Fynd foods made with Fy, here!

References

1. https://pubmed.ncbi.nlm.nih.go… Accessed December 2023

2. https://​med​line​plus​.gov/​g​e​n​e​t​i​c​s​/​u​n​d​e​r​s​t​a​n​d​i​n​g​/​h​o​w​g​e​n​e​s​w​o​r​k​/​p​r​o​tein/ Accessed December 2023

3. https://​pubmed​.ncbi​.nlm​.nih​.gov/​2​6​7​9​7090/ Accessed December 2023

4. https://jn.nutrition.org/article/S0022-3166(22)14150–7/fulltext#:~:text=This%20scoring%20method%2C%20known%20as,and%20were%20truncated%20to%20100%25. Accessed December 2023

5. https://www.fao.org/ag/humannutrition/35978–02317b979a686a57aa4593304ffc17f06.pdf Accessed December 2023

6. https://www.sciencedirect.com/topics/medicine-and-dentistry/protein-calorie-malnutrition#:~:text=Protein%2Denergy%20malnutrition%20(PEM)%20is%20a%20common%20childhood%20disorder,or%20edematous%20malnutrition%20(kwashiorkor) Accessed December 2024

Carley, RDN, MNSP, Partner & Head of Copy at Move to Root

Carley received her Bachelor’s Degree in Mass Communication from Boston University, her Master of Nutrition Science and Policy degree from Tufts University, and completed her Didactic Program in Dietetics (DPD) as part of the requirements to become a Registered Dietitian at Kansas State University. She completed her 1200-hour dietetic rotations with Wellness Workdays where she gained experience in clinical nutrition, nutrition communication, private practice nutrition, foodservice, and community nutrition. Carley developed the copywriting division of Move to Root to support businesses in the alternative protein space and then partnered with Elena Towle to found a plant-based nutrition counseling arm of the company.

Elena, MS, RDN, Partner & Head of Nutrition Counseling at Move to Root

Elena has always had a passion for healthcare, completing her undergraduate studies in Public Health at the University of South Florida. It was here that she realized the importance of nutrition when working to improve public health, prompting her to pursue a master’s degree in Nutrition, Dietetics, and Sensory Sciences at Kansas State University. After graduation, Elena’s 1200-hour dietetic internship took her to Johns Hopkins Medicine in Baltimore, Maryland, where she gained invaluable experience in clinical, community, and foodservice dietetics, as well as outpatient nutrition counseling. Today, Elena serves as the Head of Nutrition Counseling and Lead Dietitian behind Move to Root alongside her business partner, Carley Pakalski.