EXPERTS SAY
Harvard School of Public Health:
- Mix it up. Eating a variety of foods will ensure that you get all of the amino acids you need.
- Go low on saturated fat. Steer clear of fatty meats and use whole-milk dairy products sparingly.
- Limit red meat—and avoid processed meat. Research suggests that people who eat more than 18 ounces a week of red meat have a higher risk of colon cancer. So make red meat—beef, pork, lamb—only an occasional part of your diet, if you eat it at all. And skip the processed stuff—bacon, hot dogs, and deli meats—since that’s also been linked to higher cancer risk.
- Eat soy in moderation. Tofu and other soy foods are an excellent red meat alternative. But don’t go overboard. And stay away from supplements that contain concentrated soy protein or extracts, such as isoflavones, as we just don’t know the long term effects.
- Balance carbs and protein. Cutting back on highly processed carbohydrates and increasing protein improves levels of blood triglycerides and HDL, and so may reduce your chances of having a heart attack, stroke, or other form of cardiovascular disease. It may also make you feel full longer, and stave off hunger pangs.
www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
NIH Medical Encyclopedia:
“Animal sources of protein can be sources of saturated fat which has been linked to elevated low-density lipoprotein (LDL) cholesterol, a risk factor for heart disease.”
www.nlm.nih.gov/medlineplus/ency/article/002442.htm
WebMD:
High-protein, low-carbohydrate diets are the hottest thing since sliced flank steak. It’s easy to understand the excitement. Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.
Unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.
We could all benefit from getting more protein from better food sources.
Protein and weightloss
When people eat lots of protein but few carbohydrates, their metabolisms change into a state called ketosis. Ketosis means the body converts from burning carbs for fuel to burning its own fat. When fat is broken down, small bits of carbon called ketones are released into the bloodstream as energy sources. Ketosis, which also occurs in diabetes, tends to suppress appetite, causing people to eat less, and it also increases the body’s elimination of fluids through urine, resulting in a loss of water weight.
When it comes to feeling full, the clinical studies consistently showed that high-protein diets increase satiety and decrease hunger compared with high-fat or high-carbohydrate diets. In addition, most, but not all of the studies reviewed showed that most people on high-protein diets took in about 10% less energy (roughly 200 calories) per day, which could account for at least some of the weight loss seen with this type of diet.
“There is some evidence that high-protein diets induce great fat loss,” Frank Hu, MD, PhD, assistant professor in the Department of Nutrition at Harvard University School of Public Health in Boston, told the symposium audience. On average, high-protein diets produced an average weight loss that was about 4.5 lbs greater than that achieved on other diets after six months.
Choose your proteins wisely
The type of protein you eat may play a role in successful weight loss and in your overall health. Consumption of large quantities of processed meats such as hot dogs, sausages, and deli meats, have been linked to increased risk of type 2 diabetes, cardiovascular disease, and colorectal cancer, Hu says. You’ll have a harder time maintaining weight loss if you eat these proteins often, and you may be damaging your body.
www.webmd.com/fitness-exercise/guide/benefits-protein
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Eat GARBAGE proteins and you grow a garbage body.
by Michael Colgan; former senior member of the Science Faculty of the University of Auckland. He is an author, lecturer and head of the Colgan Institute of Nutritional science in the United States.
Protein is integral to your body, top to toe. The structure of your muscles, organs, brain cells, and genes is protein. The haemoglobin that transports your oxygen, and the thousands of enzymes that control all bodily functions, from the blink of an eye to the growth of a bone, are proteins.
False Economy
WHEN buying whey proteins, you get what you pay for. The right stuff is hellish expensive to make, so to keep cost down, most companies blend it with a variety of cheap milk or soy proteins, then lull you into buying with pseudo-science. Beware especially those flashy brands that list their proteins as a “proprietary blend” It has nothing to do with keeping the trade secret of a fabulous protein mix. It’s just a dodge to avoid revealing the percentages of each protein, so you can’t discover that the bulk of the powder is useless.
Explosive intestines are a sure sign of garbage proteins. The lactose in casein and cheap whey, and the sugars in soy isolate are difficult to digest. The bulk drops into your bowel and ferments furiously. Even worse for gas are those fraudulent brands that make no attempt at all to provide protein. Recently the Canadian Health Authorities tested eight supplements sold in Canada and the United States. Six were labelled as amino acid products derived from protein hydrolysates. The other two were labelled as 100% pure crystalline free-form amino acids. Every one was promoted in glowing terms as the best, the purest, the latest science, and the greatest boon to muscle building since creation. None was true to label.