High-protein dietary nutrition is a recent nutritional trend
Everyone is familiar with the terms protein milk shake, protein bars, protein drink, protein powder. However, it is important to know the role of proteins in the human body and their abundance. Nutritionists give a comprehensive explanation about this.
Proteins are an integral part of all cells in the human body. Proteins are necessary for the building and recovery of tissues and the secretion of enzymes and hormones.
Proteins are especially important for the growth and development of children, teenagers and during pregnancy
The required protein intake is probably much less than most people think (although protein is essential in the diet). It is very possible that most people consume enough protein in their diet, even if they don’t take care of it. Men aged 19 to 70 need 0.84 grams and women of the same age need 0.75 grams per kilogram of body weight. .
This means that a man with a body weight of 90 kg should take 75 grams of protein daily, and a woman of about 70 kg – about 53 grams of protein. This is not difficult to achieve at all.
If a person eats one cup of cereal with 100 grams of yogurt and a handful of berries for breakfast, a sandwich of wholemeal bread, 100 grams of tuna and a salad for lunch, chicken with stewed vegetables for dinner, and a handful of almonds with a cup of coffee with milk for a snack, then daily intake of more than 80 grams of protein.
The need for protein increases with age
Proteins do not change glucose levels as quickly, while carbohydrates change glucose levels faster. It is normal for a person (who watches his body weight and keeps his blood glucose level stable) to take more protein than carbohydrates. And more protein in the diet contributes to the feeling of satiety. However, a review of research results from 2012 on the long-term impact of this type of diet brought confusing and inconsistent conclusions. Based on the results of 74 studies that year, it was concluded that more protein and less carbohydrates in the diet lead to a certain extent to weight loss and a smaller waist circumference (slightly more than in the case of a diet with a lower protein content).
During the second revision of the results of 15 studies carried out for 12 months and longer, it was concluded that a diet with a high protein content is neither useful nor crucial for regulating body weight, controlling blood glucose levels and cardiovascular health. It was also concluded that there is not enough evidence that this type of diet is advisable for these purposes.
There is evidence that it is not desirable to take too much protein in the diet, although protein is important in the diet of every human being. People aged 50 to 65 participated in the research. Protein intake increased by 75% in their diet. A higher mortality rate and a 4 times higher risk of the occurrence of cancerous diseases were found. Based on today’s recent results and research, a strong connection has been established between red meat and meat products (especially represented in high-protein diets) and an increased risk of type 2 diabetes, heart disease, colon cancer, etc.
It is thought that plant proteins do not carry as much risk as meat proteins.
That is why the men should include more legumes and tofu (which are quick and easy to prepare and have many other positive effects on human health).
Too much protein in the diet has a bad effect on kidney function, which is why people with diabetes should be especially careful.