Keeping Your Protein Balance:What May be at Stake With your Steak
There are several different metabolic types. Three types are perhaps more easily identifiable. Fast types, slow types and mixed -variable .Fast metabolizers breakdown food stuffs quickly causing their level of energy to potentially dip down quickly after consuming foods. They require higher dense calories to sustain their energy balance. Low dense calories found in simple and even complex carbohydrates present a real challenge to this type of metabolism.
Many of us have heard of Dr. Atkins. His diet on high protein, particularly meats does work to a limit for those who are fast metabolizers. But, the problem many run into with eating high levels of meats are the high fat content of these foods. Many lose weight, but end up with high choleterol, triglycerides and heart disease along with the potential for calcium leaching(bone leeching) and high uric acid due to the breakdown of meats at high levels. The majority of these problems can cause heart disease.
But , learning how to regulate protein is not the only method to have a healthier nutritional intake to sustain energy , but also to prevent the risk factors for heart disease. Reducing the quantity of red meats is one approach. The high amounts of cholesterol found in a 12 or 16 ounce steak can clog up your arteries over time. Reducing the amount of red meat may not necessarily be enough to improve your health after years of cholesterol accumulation. Going to white meats may prove healthier.
White meats such as fowl like chicken, turkey, quail and other wild game birds have less density of protein in comparison to red meats , but also have less fat. Other alternatives include fish. Fish such as sardines, salmon and other cold compressed fish from salt water contain a high level of omega 3 oil that helps reduce choleterol and has beneficial effects on the brains cognitive functioning. Lake and stream fish have less omega 3 oil , but are still preferable to red meats.
Seafoods such as oysters, clams, mussels, crab, calamari(squid) and octopus may be other sources of healthy proteins. Lobster and shrimp probably should be cooked so that the high fat content of them do not accumulate and adding butter or margarin to them should be limited.
Eggs are still healthy protein sources and egg albumin may be a better choice over those that have the yolk. Albumin contains the necessary nutrient biotin.
Lacto-proteins , depending on their sources and possibility of IgA allergy can also act as a better alternative source for some as well . However, allergies to lactose or its intolerance may present an issue. Be aware of some diary products with high amounts of fat per gram.
NEW SOURCES:
Protein sources may come from nuts and legumes including kidney beans, navy beans, black-eyed peas, chick peas(garbanzo), and lentils. Brown rice also is another source to acquire protein. Walnuts(a good source of omega 3 oil), peanuts and pecans can give another source to your protein regimen and offer a better healthier oil source.
ALTERNATIVE SOURCES:
Lately , the nutritional value of protein from soy beans has become quite intersting. Good soy sources include miso, natto, and tempeh. Soy contains both isoflavones and phytoestrogens as well which has been indicated in reducing breast cancer, prostate cancer and osteoporosis. Goji beans have been particularly noted as one of the highest dense items that exist and may prove a good source to consider.
Whey and casein have become envogue as alternative sources.But, a problem with allergies have to always be considered for use.Cereals also contain some protein source , though at a much lower density.
Many athletes have resorted to protein bars that help ease the quick hunger from high metabolism and are good for in-between heavy workouts.Branch chain amino acids have become a good alternative to steroids to sustain muscle mass for those who are body builders as well.
Nutritionist have recommended 50 grams of protein daily in ones diet. But, this may vary for some between to consume as low as 30 to 70 grams based on growth,activity, lactation, but perhaps a greater emphasis needs to be placed on the quality of protein sources which may also be playing a role for an individuals metabolsim.Making sure you get essential amino acids(those amino acids not made in the human body)is important. The efficiency of metabolism is individually based and has to be greatly considered in the efficiency in the utilization of calories.
The lack in protein can lead to muscle wasting , poor skin turgor as well as hair loss and poor nail beds. Extreme malnourishment can be also a result from poor protein intake where in extreme cases marasmus and kwashiokor can be seen.Many protein molecules are needed to help micronutrients to pass through our organs cells for proper functioning particularly in the liver and kidneys.
Protein is a necessity as a part of ones daily intake. But, by reducing high dense protein sources such as red meats can help not only reduce weight , but help reduce cholesterol and the risk of heart disease. Looking at body composition is just as important a component to diet as is weight. The excessive intake of high dense foods leads to further weight gain which is the basic set up for obesity and several chronic disease.
There are several alternatives to red meat that we should begin to mix into our dietary regimen . Chosing from the wider selection will allow more types of nutrients one may not normally get and lower excessive dangerous products that might already be in excess.
The way we prepare red meat has come under greater scutiny as well by the National Cancer Institute(NCI) which has discovered several types of toxins are produced when meats are overcooked. Barbecuing and outdoor grilling have become great American pastimes, but studies at the NCI revealed that Polyhydrocarbons and Heterocyclic Amines are carcinogens found to occur from over heating meats. The fat that drips from grilling make PAHs and the protein of meats including chicken and fish can create HCAs.
Several types of cancers have been associated with the PAHs and HCAs.We need to re-evalaute our dietary intake when it comes to protein and learn alternative sources to meet our daily intake as well as learn how to better prepare these foods to prevent the risk of chronic illnesses.
Dr. Wells is a prevention and lifestyles expert as well as the author of the book "Fit Family". Learn more at www.fitfamily360.com
Many of us have heard of Dr. Atkins. His diet on high protein, particularly meats does work to a limit for those who are fast metabolizers. But, the problem many run into with eating high levels of meats are the high fat content of these foods. Many lose weight, but end up with high choleterol, triglycerides and heart disease along with the potential for calcium leaching(bone leeching) and high uric acid due to the breakdown of meats at high levels. The majority of these problems can cause heart disease.
But , learning how to regulate protein is not the only method to have a healthier nutritional intake to sustain energy , but also to prevent the risk factors for heart disease. Reducing the quantity of red meats is one approach. The high amounts of cholesterol found in a 12 or 16 ounce steak can clog up your arteries over time. Reducing the amount of red meat may not necessarily be enough to improve your health after years of cholesterol accumulation. Going to white meats may prove healthier.
White meats such as fowl like chicken, turkey, quail and other wild game birds have less density of protein in comparison to red meats , but also have less fat. Other alternatives include fish. Fish such as sardines, salmon and other cold compressed fish from salt water contain a high level of omega 3 oil that helps reduce choleterol and has beneficial effects on the brains cognitive functioning. Lake and stream fish have less omega 3 oil , but are still preferable to red meats.
Seafoods such as oysters, clams, mussels, crab, calamari(squid) and octopus may be other sources of healthy proteins. Lobster and shrimp probably should be cooked so that the high fat content of them do not accumulate and adding butter or margarin to them should be limited.
Eggs are still healthy protein sources and egg albumin may be a better choice over those that have the yolk. Albumin contains the necessary nutrient biotin.
Lacto-proteins , depending on their sources and possibility of IgA allergy can also act as a better alternative source for some as well . However, allergies to lactose or its intolerance may present an issue. Be aware of some diary products with high amounts of fat per gram.
NEW SOURCES:
Protein sources may come from nuts and legumes including kidney beans, navy beans, black-eyed peas, chick peas(garbanzo), and lentils. Brown rice also is another source to acquire protein. Walnuts(a good source of omega 3 oil), peanuts and pecans can give another source to your protein regimen and offer a better healthier oil source.
ALTERNATIVE SOURCES:
Lately , the nutritional value of protein from soy beans has become quite intersting. Good soy sources include miso, natto, and tempeh. Soy contains both isoflavones and phytoestrogens as well which has been indicated in reducing breast cancer, prostate cancer and osteoporosis. Goji beans have been particularly noted as one of the highest dense items that exist and may prove a good source to consider.
Whey and casein have become envogue as alternative sources.But, a problem with allergies have to always be considered for use.Cereals also contain some protein source , though at a much lower density.
Many athletes have resorted to protein bars that help ease the quick hunger from high metabolism and are good for in-between heavy workouts.Branch chain amino acids have become a good alternative to steroids to sustain muscle mass for those who are body builders as well.
Nutritionist have recommended 50 grams of protein daily in ones diet. But, this may vary for some between to consume as low as 30 to 70 grams based on growth,activity, lactation, but perhaps a greater emphasis needs to be placed on the quality of protein sources which may also be playing a role for an individuals metabolsim.Making sure you get essential amino acids(those amino acids not made in the human body)is important. The efficiency of metabolism is individually based and has to be greatly considered in the efficiency in the utilization of calories.
The lack in protein can lead to muscle wasting , poor skin turgor as well as hair loss and poor nail beds. Extreme malnourishment can be also a result from poor protein intake where in extreme cases marasmus and kwashiokor can be seen.Many protein molecules are needed to help micronutrients to pass through our organs cells for proper functioning particularly in the liver and kidneys.
Protein is a necessity as a part of ones daily intake. But, by reducing high dense protein sources such as red meats can help not only reduce weight , but help reduce cholesterol and the risk of heart disease. Looking at body composition is just as important a component to diet as is weight. The excessive intake of high dense foods leads to further weight gain which is the basic set up for obesity and several chronic disease.
There are several alternatives to red meat that we should begin to mix into our dietary regimen . Chosing from the wider selection will allow more types of nutrients one may not normally get and lower excessive dangerous products that might already be in excess.
The way we prepare red meat has come under greater scutiny as well by the National Cancer Institute(NCI) which has discovered several types of toxins are produced when meats are overcooked. Barbecuing and outdoor grilling have become great American pastimes, but studies at the NCI revealed that Polyhydrocarbons and Heterocyclic Amines are carcinogens found to occur from over heating meats. The fat that drips from grilling make PAHs and the protein of meats including chicken and fish can create HCAs.
Several types of cancers have been associated with the PAHs and HCAs.We need to re-evalaute our dietary intake when it comes to protein and learn alternative sources to meet our daily intake as well as learn how to better prepare these foods to prevent the risk of chronic illnesses.
Dr. Wells is a prevention and lifestyles expert as well as the author of the book "Fit Family". Learn more at www.fitfamily360.com
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