DIET HIGH IN PROTEIN GOOD FOR HEALTH?
Many famous diets suggest consuming a high amount of protein and very little carbohydrates or low-fat. But what is the meaning of this?
There is no exact definition of “high-protein.” According to the 2015-2020 Dietary Guidelines, the dietary recommendation for protein is between ten and thirty-five percent of one’s total daily intake of fit food.
This means that for the average person who might consume two-thousand calories a day. That’s between two-hundred and seven-hundred calories from protein.
To put that in perspective, one four-ounce serving of turkey contains about thirty-four grams of protein.
So, consuming two to five servings of turkey daily would meet the recommended amount of protein for the average person. Someone consuming outside of this range, thirty-five percent and beyond, would likely be eating a “high” protein nutrition or fit food.
what makes protein so important do we need it as part of our Fit Food?
fit food, like carbohydrates and fats, it’s a macronutrient, which means that the human body needs it in relatively large quantities — when compared to micronutrients like vitamins and minerals — to survive.
protein is responsible for maintaining a healthy body, specifically muscle tissue. When we exercise, the protein we eat plays a vital role in repairing the damage done during physical activity. And returning our muscles to working order.
protein also plays a role in our ability to produce hormones. Such as human growth hormone and insulin. Which are vital in the body’s ability to grow and respond to blood sugar levels.
protein consumption also influences almost every bodily process. Enzymes, which are chemicals made up of the building blocks of proteins — amino acids. Are responsible for things like metabolism, reproduction, respiration, and vision.
are you seeing a pattern, yet? — proteins are vital for our blood, as the cells in the blood responsible for transportation and storage of oxygen. Haemoglobin and myoglobin, themselves made up of proteins. As you can see, there is a good reason for protein to be considered an important part of the healthy nutrition fit food and importance of balanced diet. So, if a protein needed for so many important roles within the body, wouldn’t more of it be better?
Consumption Of High(er) Protein
To answer that, let’s look at some research about the consumption of high(er) protein fit food. (Protein consumption on the higher end of the ten to thirty-five percent recommendation). A report from the American Journal of Clinical Nutrition states that “protein generally increases satiety to a greater extent than carbohydrate or fat. And may facilitate a reduction in energy consumption”. Similarly, research also suggests that high-protein diets may be effective for those trying to lose weight and retain lean body mass. Specifically, adults ages fifty years and over may benefit from consuming a higher protein fit food.
Is It Safe To Consuming High Amounts Of Protein ?
Research does support that a diet high in protein may worsen kidney function in people with kidney disease or susceptibility to kidney stones because the body may have trouble eliminating all the waste products of protein metabolism. However, if you have a healthy kidney, recent research supports that kidney function is not impacted by a diet with twenty to thirty-five percent protein nutrition. What is important to note about research that would investigate the potentially harmful effects of a high-protein diet (i.e. a diet with greater than thirty-five percent of the total daily intake) is that it is that performing this kind of study is unethical and is therefore not highly studied in humans the same way we study the effects of healthy physical activity.
There does exist, however, research in rodents that indicates that long-term high-protein diets are harmful. And cause increase inflammation as well as an imbalance of pH within the system causing long term negative effects. Also, research from the International Scholarly Research Notices on Nutrition indicates that long-term protein consumption above the recommended daily amount could cause “disorders of bone and calcium homeostasis, disorders of renal function, increased cancer risk, disorders of liver function, and precipitated progression of coronary artery disease”.
Is consuming low amounts
of other macronutrients safe?
To address the second question, is consuming low amounts of other macronutrients safe, let’s remember that we can only ever consume one-hundred percent of our daily fit food or balanced diet.
Meaning that if protein consumption goes up, above thirty-five percent, then consumption of another macronutrient must go down. As much of the research on this topic suggests, there has risks associated with a decrease in carbohydrates, specifically.
This includes potentially unfavourable changes in low-density lipoprotein (LDL) levels when less than forty to sixty-five percent of the diet consume is carbohydrates.
This means that when carbohydrates are too low due to protein levels being potentially too high, cholesterol is negatively affected. This also supported in Mansor et al. 2016. As this systematic review compared results of eleven different studies that looked at the results of a fit food which included less than twenty percent carbohydrates.
A new study may have discovered the key exercise amounts per day for sustained weight loss. A study from theUniversity of Copenhagen, published in the American Journal of Physiology, looked at 60 overweight men who desired to lose weight. They divided the group into two sections and dictated their exercise amounts per day. One group was labeled high-exercise and had to work out 60 minutes a day. The second group was labeled moderate-exercise and had to work out 30 minutes a day.
The researchers defined “working out” as being active enough to produce a sweat. The participants were told to eat normally during the duration of the study. The study took place over a 13-week period and the results were surprising. The moderate-exercise group lost 2 pounds more than the high-exercise group. This result was not explainable.
Scientifically calculating calories eaten and burnt through exercise, the moderate-exercise group actually used more energy than predicted. The conclusion was that exercising for 30 minutes might heighten your metabolism and keep your body burning more energy long after you’ve stopped exercising.
GOOD FATS ARE VITAL
According to Lorraine Page, Omega 3s are essential unsaturated fatty acids that are vital for normal metabolism. These “good fats” include alpha-linolenic, eicosapentaenoic and docosahexaenoic acids
If you’re a vegan or vegetarian, you should be fine getting essential fatty acids from plant-derived sources.
This conversion requires a series of chemical reactions and two enzymes in particular need to be present: delta-6 desaturase and delta-5 desaturase.
In many people, these enzymes do not perform their proper functions. As a result, only a small amount of eicosapentaenoic acids and docosahexaenoic acid is made. To increase enzyme activity, get adequate amounts of vitamins B6, B3, and C, and magnesium and zinc
To incorporate more essential fatty acids into your fit food try focusing on just two foods to start, such as flaxseeds and wild-caught salmon. Have a serving or two of salmon every week, and add a tablespoon of flaxseeds into your morning smoothie or glass of fresh-squeezed juice.
Essential fatty acids can be obtained from supplements such as fish oil capsules, cod liver oil, krill oil, and flaxseed oil. Make sure the oil contains vitamin E, which helps keep the oil from becoming rancid. Store these oils in your refrigerator.
How do you know if you’re lacking in essential fats?
Some symptoms include fatigue, depression, itchy or dry skin, constipation, frequent colds, joint pain, and brittle hair and nails. Most Americans are lacking in omega 3s.
Omega 3s have an ongoing list of health benefits such as lowering “bad” cholesterol and triglyceride levels, reducing inflammation throughout the body, assisting in keeping blood from clotting, and maintaining the fluidity of cell membranes.
Omega 3s also assist in preventing atherosclerosis and eliminates joint pain. Associated with various forms of arthritis including rheumatoid helps in skin oil production and regulation, increases hydration, reduces acne and can result in fewer wrinkles.
People with diets high in omega 3s are less likely to suffer the brain shrinkage associated with Alzheimer’s disease. Then there are people with diets not high in omega 3s.
Omega 3s aid in weight loss by improving the body’s ability to respond to insulin by stimulating the secretion of leptin, a hormone that regulates food intake, metabolism, and body weight.
Other conditions that omega 3s can help with are asthma, type II diabetes, hypertension, PMS, eczema, psoriasis, lupus, migraines, multiple sclerosis and osteoarthritis.
Omega 6s can be found in nuts, seeds and the oils extracted from them. Plus in refined vegetable oils, cookies, crackers and various other snack foods typical of the standard American diet. Soybean oil is one specific source of omega 6s. You can find in most fast food and restaurant fare.
You don’t have to pay as much attention to the intake of omega 6s because you’re probably getting enough from standard Western eating.
For optimal health, maintain the proper ratio of omega 6s to omega 3s. The proper ratio is somewhere around 3 to 1, meaning 3 times as many omega 6s as omega 3s. Most Americans have a drastically higher ratio, sometimes as much as 10 or 15 omega 6s to 1 part omega 3s: just too many omega 6s in the modern-day diet. That said, focus on omega 3s.
Why are they essential?
Fatty acids are the building blocks of fats. Some fatty acids are “essential” (i.e., must be ingested). Because we need them to live, yet the body cannot manufacture them. So we must ingest them through foods or supplements.
The polyunsaturated fatty acids — chemically speaking. Those that did not saturate and thus have more than 1 double bond — are divided into families. Depending on where their endmost double bond is located.
There are two main subtypes of fatty acids: the omega 3 and omega 6s. The omega 3s are those with their endmost double bond three carbons from their methyl end. The omega 6s are those with their endmost double bond six carbons from their methyl end.
Linoleic acid (an omega 6) and alpha-linolenic acid (an omega 3) is the only true essential fatty acids. Because although a slow process, given enough alpha-linolenic acid. The body can synthesize eicosapentaenoic acid and docosahexaenoic acid. But, to effectively increase the body’s stores, they too must be consumed. ■