[HealthyIndia] How Much Protein Do We Really Need?

[Guest guest]

I agree. This article needs to be read in toto to

dispel misconceptions about eating more proteins for

robust health and also that meat eating is good or

even advisable. I recommend this article especially to

non-vegetarians to dispel some beliefs about the

merits of meat eating, etc.

S. M. Acharya <smacharya

 

--- Jagannath Chatterjee <jagchat01 wrote:

 

> How Much Protein Do We Really Need?

> JoAnn Guest

> Jul 25, 2004 20:53 PDT

>

> [This is a very long article but merits reading in

> full - Jagannath]

>

> The following article was written

> by Monique N. Gilbert, a Health Advocate

>

> Protein is a vital nutrient, essential to your

> health.

> In its purest form, protein consists of chains of

> amino acids.There

> are 22 amino acids that combine to form different

> proteins, and 8 of

> these must come from the foods we eat. Our body uses

> these amino

> acids to create muscles, blood, skin, hair, nails

> and internal

> organs.

>

> Proteins help form new tissue, transports oxygen and

> nutrients in

> our blood and cells, regulates the balance of water

> and acids,

> and is needed to make antibodies.

>

> However, too much of a good thing may not be so good

> for you. Many

> people are putting their health at risk by eating to

> much

> protein.

>

> Excessive protein consumption, particularly animal

> protein, can

> result in cardiovascular disease, stroke,

> osteoporosis, arthritis

> and kidney stones.

>

> As important as protein is for our body, there are

> many

> misconceptions about how much we really need in our

> diet, and the

> best way to obtain it.

>

> The average American eats about twice as much

> protein than what is

> actually required. Some people,in the pursuit of

> weightloss, are

> going on high-protein diets and are eating up to

> four times the amount of protein that

> their body needs.

>

> Protein deficiency is certainly not a problem in

> America.

> So exactly how much protein does your body really

> need?

>

> Much less than you think.

>

> According to the American Heart Association and the

> National

> Institutes of Health, as little as 50-60 grams of

> protein is enough

> for most adults. This breaks down to about 10-12% of

> total calories.

>

> Your body only needs .36 grams of protein per pound

> of body weight.

> To calculate the exact amount you need, multiply

> your ideal weight

> by .36. This will give you your optimum daily

> protein requirement in

> grams.

>

>

> Since the amount of protein needed depends on the

> amount of lean

> body mass and not fat, ideal weight is used instead

> of actual weight.

> Infants, children,pregnant and nursing women require

> more.

>

> People on high-protein diets are consuming up to 34%

> of their total

> calories in the form of protein and up to 53% of

> total calories from

> fat.

>

> Most of these people are unaware of the amount of

> protein and fat

> that is contained in the foods they eat. For

> instance,a typical 3-ounce

> beef hamburger, which is small by American

> standards-- contains about 22 grams of protein and

> 20 grams of fat.

>

> You achieve quick weight loss on these diets because

> of this high

> fat content. High fat foods give you the sensation

> of feeling full,

> faster, so you end up eating fewer total calories.

>

> However,this type of protein and fat combination is

> not the

> healthiest.

>

> Animal protein is loaded with cholesterol and

> saturated fat.

> Many people on these diets also experience an

> elevation in their LDL

> (the bad) cholesterol when they remain on this diet

> for long periods

> of time. High levels of LDL cholesterol in the blood

> clog arteries and

> is the chief culprit in heart disease, particularly

> heart attack and

> stroke.

>

> So while you may lose weight in the short-run, you

> are putting your

> cardiovascular health in jeopardy in the long-run.

>

> Another reason weight loss is achieved on these

> high-protein diets,

> at least temporarily, is actually due to water loss.

>

> The increase in the amount of protein consumed,

> especially from meat

> and dairy products, raises the levels of *uric acid*

> and 'urea' in

> the blood.

>

> These are *toxic* by-products of protein " breakdown "

> and metabolism.

>

> The body eliminates this *uric acid* and urea by

> pumping lots of

> water into the kidneys and urinary tract to help it

> flush out.

>

> However, a detrimental side effect of this

> " diuretic " response--

> is the 'loss' of numerous *essential* 'minerals'

> from the body,

> including calcium and magnesium.

>

> The extremely high intake of protein leads to an

> " acidic " state

> which leaches calcium from the bones, leading to

> bone loss

> or " osteoporosis " . Medical evidence shows that the

> body LOSES an average of 1.75

> milligrams of calcium in the *urine* for every *1

> gram* 'increase' in animal

> protein ingested.

>

> Additionally, as calcium and other minerals are

> leached from our

> bones, they are deposited in the kidneys--and can

> form into painful kidney stones.

>

> If a kidney stone becomes large enough to cause a

> blockage,

> it stops the flow of urine from the kidney and must

> be

> removed by surgery or other methods.

>

> Plant-based protein, like that found in organic soy,

> legumes,

> lentils and beans, lowers LDL cholesterol and raises

> HDL (the good)

> cholesterol. This prevents the build up of arterial

> plaque which leads to

> atherosclerosis (hardening of the arteries) and

> heart disease, thus

> reducing the risk heart attack and stroke.

>

> The amount and type of protein in your diet also has

> an important

> impact on calcium 'absorption' and 'excretion'.

>

> Vegetable-protein diets enhance calcium " retention "

> in the body and results in less " excretion " of

> calcium in the urine.

>

> This reduces the risk of osteoporosis, arthritis,

> and kidney

> problems.Interestingly, kidney disease is far less

> common in people who eat a

> vegetable-based diet than it is in people who eat an

> animal-based

> diet.

>

> By replacing animal protein with vegetable protein

> and replacing

> saturated fat with unsaturated fat, like that found

> in extra virgin

> olive oil, sesame oil and alaskan salmon,--

> you can avoid the pitfalls of the typical

> high-protein

=== message truncated ===

 

 

 

 

 

 

[Guest guest]

Namaste, I shall only add that a pure vegetarian needs to take more types of vegetarian proteins (say different types of beans but not necessary to take all types in the same meal) to get all the amino acids. Once this care is taken the vegetarian food is no less than the non-vegetarian food.SKBSM Acharya <smacharya wrote: I agree. This article needs to be read in toto to dispel misconceptions about eating more proteins for robust health and also that meat eating is good or even advisable. I

recommend this article especially to non-vegetarians to dispel some beliefs about the merits of meat eating, etc. S. M. Acharya <smacharya (AT) (DOT) co.uk> ---