Are you protein conscious? – By Dr Sonali Malhotra

Proteins! A lot has been said about the benefits of proteins. They are undoubtedly the building blocks of life that promote cell growth and are key to weight loss. It is no news that animal and dairy products are a rich source of protein and the veggies can find them in chia seeds, chickpeas, green peas, leafy greens, quinoa, nuts and butter, poppy seeds and more. However those consuming animal products must ensure meat and poultry options are lean or low-fat. WTN gets you some more information on proteins.

 What is protein?

Human body is made up of cells and each cell is made up of protein.  It repairs the body in case of injury and makes new ones. Even our hair and nails are mostly made up of protein. Protein foods are broken down into parts called amino acids during digestion. The human body needs a number of amino acids in large enough amounts to maintain good health. Protein can be converted by the body into glucose for energy, but it takes twice as much effort as converting carbohydrates or fats into glucose.

 Why is it important?

Protein forms antibodies that help prevent infection, illness and disease. Some of the primary functions of protein include, structuring and regulating body tissues and organs and creation of certain hormones. It speeds up the fat-burning metabolism and reduces hunger pangs. It also slows the release of carbohydrates into your bloodstream – thus preventing sudden spikes in blood sugar that boost fat storage and energy levels. Protein is also important for growth and development in children, teens, and pregnant women. However, depending primarily on protein-diet starves the body of other nutrients.

Protein plays a critical role for every one- but those into rigorous sports activities or undergoing weight training must ensure they have enough of it everyday.

How much protein do we need daily?

Protein is a macronutrient- which means we need it in large quantities. Our body does not store protein like it stores fat and carbohydrates. This does not mean we need to hog on to proteins.

The amount of protein required depends on our overall calorie needs. Healthy adults need 10%  to 30% of total calorie required. Some experts recommend a daily consumption of protein for women is 46 grams and 56 grams for men.

Protein-rich foods include:

• Red meat, such as beef, lamb and pork
• Poultry, such as chicken, duck and turkey
• Dairy products- milk, yoghurt and cheese
• Beans
• Eggs
• Tofu

Choose your protein/carbs wisely

Good choices include soy protein, beans, nuts, fish, skinless poultry, lean beef, pork and low-fat dairy products. Avoid processed meats.

The quality of the carbohydrates (carbs) you eat is important too. Cut processed carbs from your diet, and choose fibrous carbs with high nutritional value like whole grains and vegetables and fruit.

Protein & weight loss

It’s always a good idea to talk with your doctor before starting a weight-loss diet. Finally, keep in mind that weight loss may be temporary, especially if you return to your previous way of eating. The best eating plan is one that you can stick to long term diets.

Certain myths and facts

Myth: Extra protein builds more muscle mass

Fact: Only exercising helps build up muscles

Myth: Animal protein causes cancer

Fact: No research supports this statement

Myth: High protein diet is dangerous/ excess protein turns into fat

Fact: Protein is not stored by the body

Myth: Protein needs are constant throughout the life

Fact: Our protein requirements increase with age to stimulate muscle protein synthesis

Myth: Too much protein damages kidney

Fact: It is true that urea increases due to protein, but till now no study proves it is bad for healthy kidney functioning. Excess of protein strains the kidneys and worsens the condition of those suffering from kidney ailments.
Caution

Experts warn us against high consumption of protein. When the intake of carbohydrates is less and protein more the metabolism gets into a state of ketosis. This means that the body burns its own fat burning carbs for fuel. This fat is broken down and bits of carbon called ketones released into the blood. Ketones suppress hunger and raise the body’s elimination of fluids through urine, leading to loss of water weight.

The experts are still working on adverse affect of high-protein diet with carbohyderate restriction for a long term. Some high-protein diets restrict carbohydrate consumption results in nutritional deficiencies or insufficient fiber, causing bad breath, headache and constipation. Also, certain high-protein diets like red meat and full-fat dairy products may up the chances of heart disease.

Secondly, the body is releases calcium into the bloodstream to counteract an increase in acids. Now, again too much of calcium loss results in osteoporosis. Also, high protein diet is found in animal food which also has high saturated fats that increase the cholesterol level and up chances of heart ailments, strokes, blood sugar and even cancer.

Another factor that causes the experts worry is that when people may also be deprived of nutritional value like vitamins, fibres, antioxidants etc, from fruits and vegetables.

(The writer is a clinical nutritionist)