Benefits of a High Protein Diet
In today’s article we will talk about a diet high in protein and/or with a low percentage of carbohydrates. We will inquire more about this type of nutrition, we will assess its benefits and we will also dwell on some damage that it could cause to our body when it is not implemented correctly.
The rebirth of proteins
Proteins are one of the most important nutrients for our body, as they are essential for tissue growth and repair, and also for the synthesis of enzymes and hormones.
In addition, they are also important for satiety and appetite control, which makes them very useful in weight loss diets.
A high-protein diet can provide several health benefits, including improved body composition, increased satiety, improved bone health, and reduced risk of chronic disease.
Several studies have shown that a high-protein diet can have significant health benefits.
A study by Layman et al.
In 2003, he found that a high-protein diet, with a contribution that provides 30% of total calories, can help reduce body fat
Increase muscle mass in people who exercise. https://doi.org/10.1093/jn/133.2.405
Another study by Skov et al.
(1999) found that a diet with a strong protein intake can help reduce calorie intake and feelings of hunger compared to a high-carbohydrate diet. https://www.nature.com/articles/0801048#further-reading
Are carbohydrates the new enemies?
Dietary patterns are defined as the amounts, proportions, variety, or combinations of different foods and beverages in diets and how often they are commonly consumed.
The shift to view foods through the lens of dietary patterns versus individual foods is a move to help assess consumers’ daily dietary habits, as well as to make relevant recommendations that are holistic and not reductionist.
In recent years, there has been a lot of talk about low-carb, high-protein diets as an effective way to lose weight and improve health.
This type of diet is based on consuming a greater amount of protein-rich foods, such as meat, fish, eggs, dairy products and legumes.
There are three macronutrients that make up our diets: carbohydrates, which provide 4 kcal/g, fats, with a contribution of 9 kcal/g and proteins (4 kcal/g). According to current dietary guidelines, carbohydrates should account for 45% to 65% of calories.
Thus, diets with a lower percentage of carbohydrates are divided into:
- Very low in carbohydrates (less than 10% carbohydrates) or 20 to 50 g/day.
- Low in carbohydrates (less than 26% carbohydrates) or less than 130 g/day.
- Moderate carbohydrates (26% to 44%).
- High in carbohydrates (45% or more).
Considering that, in the United States, approximately 60% of the population meets the criteria for obesity or overweight, a growing interest in low-carbohydrate and high-protein diets has emerged in recent decades. The renewed popularity of these diets may be driven in part by their promotion on social media as an effective means of losing weight quickly and improving glycemic control. https://www.cdc.gov/nchs/hus/topics/nutrition.htm
The estimated average requirement for protein intake is 0.6 g/kg of body weight per day, which corresponds to the amount required to avoid negative nitrogen balance and cover half of a population’s requirements. The recommended daily amount of protein intake is 0.83 g/kg per day and is calculated to meet the requirements of 97% to 98% of the population.
Although there is a lack of consensus regarding the formal definition of a high-protein diet, most definitions set a threshold between 1.2 and 2.0 g/kg per day.
Within this range, protein consumption >1.5 g/kg per day is generally considered a high-protein diet.
Over time, carbohydrates have been fulfilling their moment as a reviled food group, where, along with fat, they were labeled as the main contributor to the obesity epidemic and its links to diseases related to cardiometabolic diseases, such as type II diabetes and cardiovascular disease and mortality.
As fat has gone from being reviled to gaining greater acceptance in healthy dietary patterns, carbohydrates appear to be the latest food group to be stigmatized as a negative contributor to health.
This is partly due to the popularity of a proposed carbohydrate-insulin model , which suggests that an overabundance of carbohydrates leads to hyperinsulinemia and thus endocrine dysregulation, causing energy to be diverted from metabolically active tissue, such as muscle, into adipose tissue. https://doi.org/10.1094/
Protein source: plant protein versus animal protein
In addition to having potential implications for kidney function and structure, diets rich in animal protein can also lead to metabolic complications.
High consumption of these types of protein in the diet can lead to higher levels of urea and other nitrogenous waste products such as uric acid.
In fact, several studies have shown that high dietary protein intake compared to standard protein is associated with higher BUN concentrations.
Several observational studies have indicated that an increase in the intake of animal proteins in the diet is related to an increase in the incidence of chronic kidney disease, finding a strong association between the consumption of processed red meat, and the incidence and/or progression of the aforementioned disease.
A risk study of atherosclerosis showed an increased risk among participants who consumed the highest quintile of red/processed meat compared to those who consumed less.
Similarly, in a health study from Singapore, red meat consumption was strongly associated with the risk of end-stage chronic kidney disease in a dose-dependent manner.
Data from these studies also showed that red meat, processed meat, or both were associated with an increased risk of albuminuria, rapid decrease in glomerular filtration rate, or both.
Substituting a serving of red meat for a plant-based protein, such as legumes, was associated with a 31% to 62.4% reduction in the risk of chronic kidney disease.
DOI: 10.1681/ASN.2016030248
Salengei’s proposal
In the midst of the different controversies generated, and always in search of the best option for our clients, in our laboratory we have developed two proposals that can be taken in combination or separately.
We are referring to the ACTIVE FOODS line, which includes BIO Yellow Pea Protein and Rice Protein Isolate.
BIO yellow pea protein has the advantage that its proteins do not come from allergenic sources such as milk or soy, and that despite being of vegetable origin it has a high biological value (in relation to the WHO/FAO/UNU standard), although it could be supplemented with foods rich in cysteine and methionine.
In addition, it does not contain phytoestrogens or is obtained from genetically modified organisms (GMOs).
Rice protein isolate has a high protein content that, according to the specifications, should be greater than 80%.
But as a rule, the analysis shows that it can contain up to 90%.
Therefore, a measure could contain between 15.6 – 17.9 g of protein of high biological value with a value of more than 90% digestibility and a good balance regarding the amino acid profile and is easier to digest compared to proteins of animal origin.
Despite being of plant origin, it has a high biological value.
It does not provide unwanted substances to the body such as hormones, toxins, artificial additives and is not made from genetically modified organisms.
As if that were not enough, it contains a high concentration of branched-chain amino acids: leucine, phenylalanine, valine, methionine among others.
It also has a high content of minerals such as iron, potassium and sodium, while it is a source of phosphorus that contributes to the normal maintenance of bones and teeth.
Conclusion
Various studies have found that a high-protein diet can have health benefits.
The review of the scientific literature identified several studies that support the benefits of a high-protein diet.
As for body composition, it was found that a high-protein diet can help increase muscle mass and decrease body fat, especially in people who perform strength training.
As for satiety, this type of diet can help you lose weight.
Protein-rich foods have a satiating effect that can reduce food intake and therefore calories consumed.
In addition, protein is a nutrient that requires more energy to digest and metabolize compared to carbohydrates and fats, which can increase the body’s total caloric expenditure.
Although there are many other benefits associated with the implementation of a high-protein diet, we always recommend consulting with a specialist doctor so that they can evaluate your state of health before starting a radical change in the way you eat.
As is our custom, we continue to pay attention to your emails to receive queries, suggestions and any type of concern with which we can collaborate by providing solutions.
