Protein
Question: Which foods are high in protein and
which are low in protein?
Answer: A variety of foods are high in protein.
Most people think of meats, poultry, and fish as sources of protein. Dairy
products, including milk, cheese, and eggs are also important sources. So are
beans, soy products like tofu, nuts, and nut products like peanut butter.
Meats and dairy products contain
both protein and fat. The leaner the meat, the less fat there is, but the
protein content remains the same. Bread, rice, and pasta have no fat, lower
amounts of protein, and higher amounts of carbohydrates compared to meat and
dairy. Fruits and vegetables are low in fat and protein.
One gram of protein is about 4
calories. Most healthy people need 0.6-1 gram of protein per kilogram of body
weight daily. People who exercise a lot or who are having a growth spurt need
even more protein. People who are ill or under stress need more protein, too.
If you have more questions about
the nutritional value of different foods, read the label on the package or talk
to your doctor.
Question: What can you tell me about high-protein
diets?
Answer: High-protein diets like "The
Zone" and the "Dr. Atkins Diet" have been receiving a lot of
attention lately both in the media and by word of mouth. Proponents of these
high-protein/low-carbohydrate diets suggest that carbohydrates are bad for you
because they cause weight gain by stimulating insulin secretion. They suggest
that if you minimize carbohydrate intake, you will lose weight.
Most doctors recommend a
balanced diet made up of 10-15% protein (lean poultry, meats, and beans),
55-60% carbohydrates (whole grains, fruits, and vegetables), and 25-30%
unsaturated fat. High-protein diets usually recommend 30% of calories from
protein, only 40% of calories from carbohydrates, and 30% of calories from fat.
Many people who follow
high-protein diets are under the impression that they can eat as much protein
and fat as they want as long as they restrict their carbohydrate intake.
Consuming excess cholesterol and saturated fat will lead to high cholesterol
levels and is not a recommended way to lose weight. Although people who follow
high-protein diets may lose weight at first, usually this weight loss does not
last, and eliminating certain foods from the diet leads to poor nutrition.
It is important to realize that
calories from any food source are converted into glucose that can be stored for
energy. If you consume excess calories from any source (fat, protein, or
carbohydrate), they will be stored as fat. If you are overweight and would like
to learn about proper ways to lose weight, talk to your doctor to find out what
is right for you.
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