Plant sources of proteins deserve more attention and use from North Americans. Many plant foods- in proportion to the amount of energy they supply-provide not only much protein but also ample magnesium and fiber (especially soluble fiber), along with other benefits, such as vitamin E, iron, zinc, copper, and numerous phytochemicals. The plant proteins we eat also contain no cholesterol and little saturated fat, unless these are added during processing, eating fresh live food avoids that issue. Regular use of plant proteins makes a valuable addition to a diet because these supply a variety of other nutrients.
These are quotations from, Perspectives in Nutrition along with side notes from Chef D Rawk.
Sunday, October 17, 2010
Does eating a high-protein diet harm you?
You may wonder about the potential harm of protein intakes greatly in excess of the RDA. If diets high in protein rely mostly on animal sources for protein, they may be simultaneously low in plant sources and therefore low in fiber, some vitamins (e.g., folate), some minerals (e.g., Magnesium), and phytochemicals. Additionally, high protein foods form animals are often rich in saturated fat and cholesterol and thus do not follow the recommendations of the Dietary Guidelines for Americans or the Food and Nutrition Board in terms of reducing the risk for cardiovascular disease.
Excessive intake of red meat, especially in processed forms, is linked to colon cancer. There are several possible explanations for this connection. The curing agents used to process meats such as hot dogs, ham, and salami may cause cancer. Substances that form during the cooking of red meat at high temperatures (heterocyclic amines) may also cause cancer. The excessive fat or low fiber contents of diets rich in red meat in general may also be a contributing factor. Because of these concerns, some nutrition experts suggest we focus more on poultry, fish, nuts, legumes, and seeds to meet protein needs. I suggest the nuts, seeds, legumes if you really need to, and getting amino acids directly from fresh fruits and vegetables, ready for your organs to convert them into the many different proteins that we have in every cell in our bodies.
Some researchers have expressed concern that a high protein intake may overburden the kidneys by forcing them to excrete the extra nitrogen as urea. Additionally, animal proteins may contribute to kidney stone formation in susceptible people. To prevent these problems, there is some support for not exceeding protein needs. For instance, for people in the early stages of kidney disease, low-protein diets somewhat slow the decline of kidney function. Because preserving kidney function is especially important for people with diabetes and early signs of kidney disease, these people are advised against consuming a high protein diet. For people without diabetes or kidney disease, the risk of suffering kidney failure is minimal.
Based on the typical foods we eat in North America, about %70 of protein comes from animal sources. The most nutrient-dense source of protein is water-packed tuna, which has %87 of it's energy as protein. Other good sources are meat,poultry, fish, milk, and some mil products, beans, nuts, and seeds. Worldwide, %35 of protein comes from animal sources. In Africa and East Asia, only about %20 of the protein eaten comes from animal sources.
Excessive intake of red meat, especially in processed forms, is linked to colon cancer. There are several possible explanations for this connection. The curing agents used to process meats such as hot dogs, ham, and salami may cause cancer. Substances that form during the cooking of red meat at high temperatures (heterocyclic amines) may also cause cancer. The excessive fat or low fiber contents of diets rich in red meat in general may also be a contributing factor. Because of these concerns, some nutrition experts suggest we focus more on poultry, fish, nuts, legumes, and seeds to meet protein needs. I suggest the nuts, seeds, legumes if you really need to, and getting amino acids directly from fresh fruits and vegetables, ready for your organs to convert them into the many different proteins that we have in every cell in our bodies.
Some researchers have expressed concern that a high protein intake may overburden the kidneys by forcing them to excrete the extra nitrogen as urea. Additionally, animal proteins may contribute to kidney stone formation in susceptible people. To prevent these problems, there is some support for not exceeding protein needs. For instance, for people in the early stages of kidney disease, low-protein diets somewhat slow the decline of kidney function. Because preserving kidney function is especially important for people with diabetes and early signs of kidney disease, these people are advised against consuming a high protein diet. For people without diabetes or kidney disease, the risk of suffering kidney failure is minimal.
Based on the typical foods we eat in North America, about %70 of protein comes from animal sources. The most nutrient-dense source of protein is water-packed tuna, which has %87 of it's energy as protein. Other good sources are meat,poultry, fish, milk, and some mil products, beans, nuts, and seeds. Worldwide, %35 of protein comes from animal sources. In Africa and East Asia, only about %20 of the protein eaten comes from animal sources.
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