Mark, how can an active person who doesn’t eat meat or fish and wants to eat minimum soy get good quality protein? Would you suggest whey supplements in case the protein requirements are not met? How much whey is too much?
As everyone and their grandmothers know, I strongly advise a meat and fish eating diet for the most complete nutrition. That said, I know that vegetarians won’t die of protein deprivation. However, they need to make more of a concerted effort to get the full “family” of amino acid building blocks. There are 22 amino acids that the human body uses to manufacture muscle and other vital tissue. Together, these 22 are essential for the body’s repair and regeneration needs. For vegetarians, getting enough of all 22 amino acids generally entails consuming more protein-containing carbohydrates and more calories to get the full amount of necessary protein.
Remember in the movie Runaway Bride when Julia Roberts’ character could never decide how she liked her eggs? We say, don’t worry about it Ms. Roberts, with so many health benefits associated with the consumption of eggs, you should eat ‘em however you can get ‘em!
On the most superficial level, eggs are an excellent source of protein, providing 5.5 grams per 68 calorie serving and all 9 essential amino acids (all for less than 0.5 grams of carbs!)
Chalk yet another one up for low-carb, high protein diets: A study in the current issue of the American Journal of Clinical Nutrition finds that a vegetable-based, low-carbohydrate diet can reduce the risk of type 2 diabetes in women.
To assess the impact of diet on type 2 diabetes risk, researchers from the Harvard School of Public Health examined the dietary habits of 85,059 women participating in the Nurse’s Health Study. The women were then assigned a score based on their diet, with higher scores going to the women who consumed a diet rich in animal fats and protein and low in carbohydrates and lower scores assigned to women following a low-fat, high-carbohydrate diet.
A study in the February issue of Epilepsia suggests that a low-carbohydrate, high-protein diet can significantly reduce the number of seizures in adult epileptics.
For almost a century, physicians have prescribed low carbohydrate diets to control epilepsy in children. Among the more popular diets is the ketogenic diet, which requires a period of initial fasting, followed by a diet that severely restricts carbohydrate intake and reduces fluid intake.
In the most recent study to test the value of similar diets on adults, researchers from the Johns Hopkins University School of Medicine in Baltimore assigned 30 epileptic adults ranging in age from 18 to 53 year to follow a “modified Atkins diet” that restricted carbohydrate intake to about 15 grams per day. In order to qualify for the program, participants had to have tried at least two anticonvulsant medications without success and have logged an average of 10 seizures per week.
Well, I’ll be —! This study on protein’s role in hunger management made our day. It’s an oldie but a goody.
The amount of a hunger-fighting hormone can be increased by eating a higher protein diet, researchers report in the September issue of the journal Cell Metabolism, published by Cell Press. The hormone, known as peptide YY (PYY), was earlier found by the researchers to reduce food intake by a third in both normal-weight and obese people when given by injection. We’ve now found that increasing the protein content of the diet augments the body’s own PYY, helping to reduce hunger and aid weight loss,” said Medical Research Council clinician scientist Rachel Batterham of University College London, who led the new study.
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