Where's the Beef? Where's the Health Benefit?
Protein for health and weight loss
It seems that everywhere you turn you are bombarded with carb-bashing
rhetoric. Stores and food companies are even selling only low-carb products.
The anti-carb craze has everything to do with the recent resurgence in
high-protein fad diets. So what should we know about protein if we are
concerned with losing or maintaining weight? How much do we need? What happens
if we don't get enough or if we get too much? And what does all of this have to
do with successful weight loss?
How Much Protein Do You Need?
When you don't get enough protein in your diet, all your organs are affected
-- from the kidneys to the heart. The immune system also suffers greatly, so
you are more likely to get sick and get infections.
So how much protein do you really need?
|Protein Recommendations for Men|
|19-30 years old||0.8 gram per kg per day (about 56 grams per day)|
|31-50 years old||0.8 gram per kg per day (about 56 grams per day)|
|51-70 years old||0.8 gram per kg per day (about 56 grams per day)|
|Protein Recommendations for Women|
|19-30 years old||0.8 gram per kg per day (about 46 grams per day)|
|31-50 years old||0.8 gram per kg per day (about 46 grams per day)|
|51-70 years old||0.8 gram per kg per day (about 46 grams per day)|
SOURCE: the Dietary Reference Intakes report by the
Institute of Medicine, 2002
NOTE: The popular low-carb, high-protein diets can contain
about 145 grams of protein or more.
Dangers of Eating Too Much Protein
* High protein can mean high fat
If you are getting a lot of your protein (as part of a high-protein diet)
from fatty animal foods, you are not only eating a high-protein diet; you are
most likely eating a high-fat diet, too. And higher fat means more calories and
an increased risk for weight gain. According to the Institute of Medicine's
Dietary Reference Intakes report, saturated fat, trans fats, and cholesterol in
food increases the "bad" LDL cholesterol and total cholesterol levels;
therefore, this type of diet increases your heart disease risk. Certainly
eating less saturated fat is universally accepted sage dietary advice. The
quickest way to minimize your intake of saturated fat is to:
- eat less animal fat (meat fat and butterfat) and certain oils (coconut,
palm, and palm kernel oils)
- choose lean cuts of meat
- trim away any visible fat on meats
- eat smaller portions of meat
NOTE: The Atkins diet contains about 53% of total calories
from fat and 20% from saturated fat alone.
*Higher protein means lower fiber
Fiber comes to us courtesy of plant foods, and plant foods are our main
source of carbohydrates. So if you eat a very high-protein diet, chances are
pretty good you are eating a lower-carb, lower-fiber diet, too. In its Dietary
Reference Intakes report, the Institute of Medicine noted several adverse
health effects associated with eating a lower-fiber diet:
- increased risk of cancer
- increased risk of obesity
- increased risk of heart disease
- increased risk of type 2 diabetes