Editor’s Note: A podcast chasing life with Dr. Sanjay Gupta explores the medicine behind the mysteries of life, big and small. You can listen to the episode here.
CNN
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Americans are in the middle of protein-filled love invasions.
You witness this trend when you walk through almost every major supermarket where food labels promote protein grams.
And why shouldn’t we do that? Along with carbohydrates and fats, protein is One of the three main macronutrients It makes up our diet. Furthermore, it is the only macronutrient that supplies amino acids, and is essential for survival.
amino acid Please put your hands in Many physical processesbuilding and preserving muscles, producing hormones and neurotransmitters, increasing the immune system, maintaining healthy skin, hair, and nails. And our bodies can make some of the amino acids they need, but not all of them. Enter your dietary protein.
What is the best amount you should get? The answer is that it’s complicated.
US Recommended dietary allowance (RDA) Protein for adults over 18 years old is 0.8 grams per kilogram of body weight per day (or 0.36 grams per pound); for 150 pounds, about 54 grams of protein, or 72 grams of body weight for a person weighing 200 pounds. Co-founded By the USDA and the US Department of Health and Human Services, RDA represents the minimum amount of protein that a relatively sedentary person must eat to meet the basic body needs.
There is also something called the acceptable macronutrient distribution range (AMDR). National Scholar of Science, Engineering and Medicine Establish a range of carbohydrates, fats and proteins associated with a reduced risk of chronic disease. These guidelines put intake within the context The whole mealwe recommend protein composition between 10% and 35% The calorie count of adult meals. ( Number of calories per day Adults should depend on characteristics such as age, gender, weight, and activity level. )
In other words, there is no exact number of proteins you should get. If you see statisticsmost people in the US get enough people. Listening to influencers isn’t enough.
“I was in Los Angeles and we did some interviews there. Nine out of 10 people asked, ‘What did you have for breakfast?’ -It was a raw egg or protein bar or protein smoothie,” Dr. Tim Spector told Dr. Sanjay Gupta, who is chasing his podcast recently. Spector is a genetic epidemiologist and researcher at King’s College London and is the founder of Twins UK, one of the largest twin registries in the world.
“They’ve been brainwashed thinking they have to move into protein because they’re in some way inadequate, they’re lean, they have six packs and they’re not running marathons,” he said. Spector is also the author of several bestselling books, including “.Food for Life: The New Science of Eating Good. (He is also the co-founder of Zoe, a personalized nutrition app).
You can listen to the entire episode here.
Spector has absolutely nothing to the protein itself. “In general, protein is pretty good, especially when it’s a plant protein, but it’s not a problem with meat protein in moderation. But that’s what it replaces,” he said. “We need to start thinking more overall.”
“Studies show that Americans have enough protein,” he added. “There may be a few exceptions there, but most people have already doubled. still 90% of Americans are lacking in fiber.”
Spector said certain groups may need a little more protein. They are elderly people, people who have experienced menopause or recover from serious illnesses, people with dietary restrictions, and “incredibly intense training.” But the rest of us are doing well, at least in the US. (Many people Developing countries Do not obtain the right protein. )
If you find out you need it, how can you get some extra high quality protein in your diet? Below are some of the top 5 tips from Spector:
“They come in many different forms, including black, focus, width, kidneys, and more, but they never get the attention they deserve,” Spector said in an email.
“They are all good sources of healthy plant protein,” he pointed out.
Beans also contain other nutrients. “Importantly, they also contain fiber (the nutrients most people really lack), as well as other healthy plant compounds like polyphenols,” he said.
Load into 3 bean salad or bean burritos. These beans are inexpensive, come in a variety of different types, and when dried they are very shelf stable.
Hearty whole grains such as barley, brown rice, buckwheat, bulger, corn, millet, oats, quinoa, rye and whole wheat contain the whole grain kernel, including bran, reproduction and endosperm.
“Whole grains are good for a wide range of reasons,” Spector said in an email. “They are great sources of fiber, contain a wide range of micronutrients. Oats have 11g of protein per 100g compared to 13g per 100g of eggs.”
“Regular consumption of whole grains is associated with a lower risk of many health conditions, including heart disease and type 2 diabetes,” he said.
What is an easy way to get more food? “We will exchange products that contain highly refined grains, such as white rice, pasta, and bread, for whole grain versions, such as brown rice, whole grain pasta, and whole grain bread,” he said.
Many of us love good burgers and steaks, but eating too good isn’t that good for you.
“It’s true that meat is a great source of protein,” Spector said. “However, for your health and the health of the planet, it’s best to reduce meat intake, especially red and processed meat.”
“Some people may be missing out on certain amino acids because they worry that most plants aren’t perfect proteins,” he pointed out. “However, each plant source of protein has a unique amino acid profile. By consuming a variety of plants, you naturally get all the amino acids you need.”
And don’t panic. No one says you have to cut the meat out completely. “Consider half of the meat in a stew, chili, or soup with mixed lentils and beans, tofu or tempeh, or you might have one or two vegetarian or pessetian days each week,” he said.
When you eat meat, Specter added, “Select high-quality products and choose a more lean cut.”
Get hooked on nuts and seeds
“Many people avoid nuts and seeds because they are relatively high in fat,” Spector said. “This is true, but they contain healthy unsaturated fats such as monounsaturated and polyunsaturated fats that support health.”
“It’s a good source of healthy plant proteins and a good source of a wide range of vitamins and minerals,” he said.
If you’re not a fan of munching straight nuts or seeds, Spector said that most dishes can be given “flavored or sweet” to provide extra texture and flavor. Consider adding it to your yogurt parfait, salad, or stew.
Peanut butter is also a good choice, he said.
“Soybeans are one of the few complete proteins in the plant world,” Spector said. “It’s incredibly versatile and can be easily incorporated into your diet. Consider adding tofu, tempeh or edamame to your already-loving dish.”
As an additional bonus, he said, “Soy products contain fiber and are rich in vitamins and minerals.”
When it comes to protein, Spector said most people should look for quality rather than quantity. “I ignore products that focus on plants and claim to be high in protein, because they are also high in salt, sugar and other additives that your body probably doesn’t need,” he said.
We hope these 5 tips will help you add healthy protein to your diet. Listen to the entire episode here. Join us for a new episode of the Chasing Life podcast next week.
