Monthly Archives: September 2015

Protein – how much, the good & the bad

5 d) Protein (con’t) Source for below: http://ajcn.nutrition.org/content/87/5/1554S.full

How much protein?                                                                                                                                       “The Recommended Daily Allowance of protein (50-63 grams) was reportedly established at twice what was determined for participants in their study. Americans consumes far more protein than any person in the study needed to sustain health. Researchers concluded that actual daily protein need is only 30-40 grams, and less if from raw vegetable proteins that are utilized twice as well.

Check nutrition labels to estimate protein intake. (1 gram per serving of fruits and vegetables, 5 per egg or handful of nuts, 10 per cup of milk, 15 per cup of beans or half-cup of cottage cheese, and 25 per 3-4 ounce of meat.).  The amount of protein on food labels only lists the complete proteins. A product may contain much higher amounts of incomplete protein. Combining such products can increase total protein.

Protein needs are influenced by age, sex, weight, pregnancy, lactation, strenuous exercise, energy intake, recovery from trauma, preparation methods, and digestibility.  Protein digestive secretions are acidic, while carbohydrate digestive juices are alkaline. A meal that combines animal protein with carbohydrates can prevent digestion of both. Therefore, you could be consuming the recommended amount of protein, but not digesting it.

Some types of protein are harmful, indigestible, while others are health- building :                      Bad proteins:

Genetically engineered proteins used in food. or drugs are laboratory-created, chemically altered, and foreign to our bodies, and can damage our health.

Animal Products                                                                                                                                                    Excess animal  protein leaves toxic residues of metabolic wastes, uric acid, and purines in tissues; causing autotoxemia, over-acidity, nutritional deficiencies, intestinal putrification, arthritis, gout, dehydration, organ and glandular malfunctions (such as diabetes), kidney damage and/or stones, pyorrhea, schizophrenia, osteoporosis, cardiovascular disease, cancer, premature aging, premature death, and fatigue.  Chemicals in animal protein are addictive, so we crave it.”                                                                                                                                                                                                                                                                                  Stay tuned next week for more on protein   

Protein – are you getting enough?

5 c) Protein

Our bodies need protein. Protein is essential component for building & strengthening muscle. A balanced diet would be to ingest about 30 % of our caloric intake in proteins. Unfortunately, without paying close attention most of us ingest far less.

Source for below: http://ajcn.nutrition.org/content/87/5/1554S.full

“There is a trend for decreased protein intake as Americans age, although percentage of calories from protein increases slightly in older Americans. Given the rising concern about sarcopenia, protein intake in older Americans deserves increased attention.

MyPyramid food patterns have been estimated to provide a protein intake ranging from 17% to 21% of calories, but very few Americans are consuming this amount of protein. Given the positive benefits of higher protein intake on satiety and other physiologic functions, efforts should be undertaken to help Americans consume the recommended amounts of protein. Furthermore, given the prevalence of being overweight or obese in America and the role protein may play in managing body weight, it makes sense to consider increasing protein intake recommendations even further, to 25–30% of calories, a level that is still within the AMDR. Virtually none of the population approaches the highest AMDR for protein of 35% of calories. “

Again, not all proteins are created equal:

Good Proteins and Bad Proteins by Laurie Lynch, ND

 People are beginning to question the adequacy and safety of our protein consumption, since meat and dairy industry advertising contradicts independent scientific research. Let’s look at some protein information.

Proteins are the building blocks that promote growth and repair, and the only food source of essential nitrogen. Protein is broken down into 20 different amino acids that are variously arranged in a chain to form different proteins. Most plants can biosynthesize all amino acids, while animals must obtain some from food.         Essential amino acids needed from food: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Some other anino acids may be required in the diet if the body doesn’t manufacture enough.”

Stay tuned for more next week on protein.

The Scoop on Carbs

5 b) Carbohydrates both good and bad

Good carbohydrates are nutritious. Good carbohydrates are rich in vitamins, minerals, and nutrients. Examples of good carbohydrate foods: * Fruits * Vegetables * Beans * Legumes * Nuts * Seeds * Whole grain breads * Whole grain cereals * Whole grain pastas * Some dairy products What Are Bad Carbs? Bad carbohydrate foods are those that have been refined and processed. These foods are not in their natural state. Most of the nutritional value has been removed from these foods. Bad carbohydrate foods are generally loaded with many additives, including colorings, flavorings and preservatives. Most bad carbohydrate foods are usually very tasteful and are packaged for easy handling. However, they are generally considered harmful to the body because they are not easily digested and they spike an individual’s blood glucose level. Bad carbohydrate foods include candy, baked goods with refined white flour, white pastas, and sodas. If you eat too many bad carbohydrates, you will most probably gain weight. The calories are “empty” and they have no nutritional value. Individuals who have a lifestyle of eating bad carbs are more at risk to develop diabetes, heart disease, obesity and more. An individual who eats many bad carbs will notice a spike in their energy levels shortly after consumption. However, energy levels will generally fall off rapidly prompting the individual to consume more bad carbs.

Source(s): www.mamashealth.com/diets/goodcarbs.asp

Carbs are a good source of short term energy as long as they are good carbs. Bad carbs and unburned carbs of any source will convert to fat. Do not be fooled by the myth that ingesting fat adds body fat. Unburned carbs are the source of our unwanted body fat.

Stay tuned for more on this topic