Hello again, and welcome to Adoración Linares' nutrition blog. We know that protein can be obtained from different types of food. Today, I'll delve deeper into the best protein sources for your health.
The best sources of protein for your health
The types of fat and other nutrients found in plant- and animal-based protein foods should guide your choices.
It is often said that most people in developed countries eat too much protein, but is that really true?
A report published in June 2015 in the American Journal of Clinical Nutrition estimates that the average person gets about 161 TP3T of their daily calories from protein. That's actually at the lower end of the range suggested by the Institute of Medicine, which is 101 TP3T to 351 TP3T of calories.
«"The exact amount of protein that's optimal for people is still unclear and likely varies with age," says Dr. Walter Willett, professor of epidemiology and nutrition at the Harvard School of Public Health. A good rule of thumb is to multiply your weight by 0.36 to get the recommended number of grams of protein per day.
Proteins: plant or animal sources
But it's equally important—perhaps even more so—to focus on the source, not the quantity, of protein you consume. Plant-based protein sources (such as beans and nuts) also include healthy unsaturated fats and fiber, which help lower LDL cholesterol levels.
Fiber also helps lower blood pressure, and many people have a significant deficiency in this key nutrient. Fiber intake has been linked to the prevention of several cardiovascular diseases and disorders. β-Glucan, the main soluble fiber component of oat grains, was initially associated with a reduction in plasma cholesterol.
Several studies have subsequently shown that dietary fiber can also improve blood glucose levels, insulin resistance, and weight loss. The effect of dietary fiber on blood pressure has been studied far less than its effect on the aforementioned variables, but research has already demonstrated that fiber intake can lower blood pressure in hypertensive rats.
Furthermore, certain fibers can improve blood pressure when administered to hypertensive and prehypertensive individuals. This review summarizes all studies that attempt to establish the antihypertensive effects of dietary fiber, as well as its effect on other cardiovascular risk factors.
Most animal protein sources contain saturated fats, which are less healthy than unsaturated fats. Red meat and eggs also contain a compound called carnitine, which, when broken down by gut bacteria, forms a substance that has been linked to hardening of the arteries. On the other hand, certain types of fish are rich in omega-3 fatty acids, which can help prevent blood clots, calm dangerous heart rhythms, and lower blood pressure.
The following are additional tips on various protein-rich foods.
Legumes (beans and peas).
If it grows in a pod, it's a legume. Choose from black beans, chickpeas, pinto beans, split peas, and many more, including soybeans, which come in various forms, such as whole fresh green beans (edamame), soy milk, and tofu. Eating beans has been linked to a lower risk of heart disease. Add them to soups, stews, or salads, or try bean-based dips like hummus.
Dried fruit.
These include walnuts, almonds, cashews, pistachios, and many others, such as peanuts (although technically they are a legume). People who eat nuts regularly may be less likely to die from heart disease than those who rarely eat nuts. Eat a small handful (about a quarter of a cup) a day.
Fish and seafood.
Fatty fish, such as salmon and tuna, are a good source of heart-healthy omega-3 fatty acids, and people who eat fish may have fewer heart attacks than those who avoid it. For this reason, the American Heart Association recommends eating at least two servings a week. Other types of fish and shellfish are also good sources of protein and are generally low in fat.
Dairy products (milk, yogurt and cheese).
Because dairy products contain saturated fat, experts have long recommended choosing low-fat or fat-free versions. However, most studies show no link between heart disease risk and dairy products, regardless of the milk's fat content.
Dietary guidelines recommend two to three servings of dairy products per day, but many specialists advise limiting yourself to one or two servings daily. With such limited amounts, full-fat versions of these products are preferable to skimmed versions. It's important to note that the worst offenders are low-fat dairy products that include added sugar, which includes most low-fat yogurts.
Eggs.
Eating one egg a day appears to be neutral in terms of heart disease risk. But for people with diabetes, eggs seem to increase the risk of heart disease. Therefore, if you have diabetes, limit yourself to no more than three eggs per week.
Poultry (chicken and turkey).
Compared to red meat, poultry has fewer calories and much less saturated fat, making it a healthier choice. There's no need to remove the skin before cooking, as it seals in moisture. The fat in chicken skin is mostly unsaturated, so feel free to eat it if you like, says Dr. Willett.
Red meat (beef, lamb and pork).
Since other protein options are healthier, Dr. Willett recommends eating red meat only occasionally, or at least limiting yourself to one serving per week.
It is generally recommended to limit the consumption of red and processed meat, as a diet based on plant-based foods is "healthier".
Another problem that can result from excessive consumption of red meat is an increase in uric acid levels. This is because this type of food can contain traces of purines. High uric acid levels can lead to gout, a painful and bothersome condition.
Furthermore, if you are concerned about your contribution to climate change, limiting your consumption of red meat is one of the most important steps you can take.
In other words, moderate consumption of red meat is not harmful to our health, although it is advisable to limit its consumption.
Processed meat (bacon, sausages, hot dogs and deli meats).
Compared to fresh meat, processed meat contains preservatives, slightly more fat and calories, and four times more salt. These differences may explain why research shows that people who eat processed meat once a day have a higher risk of heart disease and diabetes than those who avoid processed meats.
