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Health & Wellness

2012-02-28 12:21:57

Protein…our body’s most important component? series - part 2

A: Last month, we discussed the popularity of proteins not only as a muscle builder, but also as a very valuable component of every cell in the body. Did you know you can also decrease your calcium levels by eating too much animal based proteins? If you follow a high protein diet of just animal protein you can weaken bones, as animal protein releases acids that neutralize calcium in the blood. Eating animal based protein takes lots of calcium, some of which may be pulled from the bones. In a Nurse’s Health Study, women who ate more than 100 grams of protein a day of just animal based protein were more likely to have a broken wrist over a period of time compared to those who ate 50% soy protein of the total protein in their diet. However, you do need a healthy mix of protein types. Here’s why: Some of the protein you eat contains amino acids needed to build new proteins. This kind of protein is called a complete protein. Animal sources of protein tend to be complete proteins. Other sources of protein lack one or more amino acids that the body can’t make from scratch or create modifying other amino acids. These proteins are called incomplete proteins and they usually come from fruits, vegetables, grains and nuts. However, soy protein is the one plant based protein that is a complete protein and that is why it is essential to a high protein, low fat diet. The popularity of high-protein diets is due in large part to their ability to help manage hunger for the following reasons. First, high protein foods slow the movement of food from the stomach to the intestine which aides in helping you feel fuller longer so you tend to eat less. Second, protein leads to a much slower rise and fall in blood sugars and insulin so you don’t crave sweets and carbs as readily. Third, the body uses more energy to digest protein than it does to digest carbohydrates or fat and as a result it boosts your metabolism. However, you have to have a healthy balance. You should not avoid eating fruits, vegetables, or whole grain because they provide healthy vitamins, minerals, fiber and phytonutrients that our bodies need as well. To maintain a healthy functioning body, protein is essential. To lose weight, protein is essential. The Institute of Medicine and National Academy of Sciences has concluded that our daily intake of protein to maintain health should be 35% of our total caloric intake and men needing slightly more than women. They also say that low fat, high protein, and low carb diets work and work quicker than others. The key is to make sure that two thirds of your protein is plant based and half of all your protein intake is soy because it is the one plant based protein that is complete. Next month we’ll discuss protein and how it increases metabolism and burns fat.