Submitted by Seattle Sutton of Peoria
With all the buzz about protein, you might think Americans were at risk for not eating enough. But in reality, most of us eat more protein than we need. The latest statistics estimate that Americans consume about twice the amount of protein than what they actually need. And when it comes to protein, more isn’t necessarily better.
Protein is essential in the diet. It is critical in many body functions, one function being building muscle mass. But that doesn’t mean that eating large amounts of lean protein will lead to a toned body, although that is what many diet and supplement companies want you to believe.
The Institute of Medicine recommends that protein-rich foods should represent 10 to 35 percent of the calories you take in. The average woman should get about 46 grams of protein a day and men should get about 56 grams of protein daily.
It’s important to eat a variety of foods from the protein food groups each week, such as seafood, nuts, beans, lean meat, eggs, and poultry. These foods keep you healthy by supplying protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. Getting a wide variety of these foods is needed to supply the variety of these nutrients.
Dangers of Consuming Too Much Protein
Some may still be contemplating the promises of quick weight loss fixes. Although the Atkin’s craze has subsided to some respect, there are still many companies offering quick-fix, supposedly “healthier” versions of this low carbohydrate, high protein diet. And yet, health experts are still warning against this type of diet for many reasons.
There are a number of concerns about low-carbohydrate/high-protein diets.
Excess dietary protein is hard on the kidneys. Consuming excess protein in the diet, especially with carbohydrate restriction, can lead to the buildup of toxic ketones, substances made when the body uses its own fat cells for fuel in the absence of sufficient carbohydrates. Ketones can harm the kidneys as they try to excrete these substances. There is also excess stress on the heart while muscle mass and bone calcium both decline.
Additionally, these fad diets encourage consumption of unhealthy saturated fat (which can increase risk of cardiovascular disease) and recommend avoiding healthy plant proteins, fiber, and fresh fruit (leading to constipation and diminished cancer prevention).
Include Protein the Healthy Way
When it comes to including protein in the diet, we come back to the same old trusty recommendations, continually born out in the research:
- Eat lots of fruits and vegetables.
- Whole-grain carbohydrates with a low glycemic index are part of a healthy diet.
- Eliminate refined carbohydrates, which have a high glycemic index, which helps you lose weight and improve health.
- Choose moderate servings (3 to 4 ounces) of lean protein, balancing animal and plant sources. Poultry and fish are the leanest animal proteins, while beans, nuts, tofu, and meat imitators such as veggie burgers are good sources of plant protein.
- Include healthy sources of fat for nutrients and satisfaction, such as nuts, nut butters, avocado, olive and vegetable oil based dressings, canola oil, and trans-fat-free margarines for baking.
- Limit manufactured synthetic food products. These are labeled as low-carbohydrate, and are made with sugar alcohols that are not digested and can cause gas, bloating, and diarrhea, if eaten in quantity.
A healthy diet that includes a variety of foods and is rich in fresh fruits and vegetables along with regular physical activity can help most people manage and maintain weight loss, while preventing or controlling many healthy conditions. Many health organizations urge people to take a safe and proven route to losing and maintaining weight. By paying attention to portion size, calorie intake, and following these guidelines, you can enjoy a healthy and nutritionally balanced diet for a lifetime of good health.
To learn more, visit www.seattlesutton.com or call 1-800-442-3438. For the Peoria location, call 309-685-7551. Meals can be ordered online or via a tollfree call. They are available for delivery nationwide and, in some areas of the country, can be picked up at convenient
retail locations.
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