People living in the UK should consume far more protein than current guidelines suggest, TV doctors say.
Dr. Rupy Aujla, GP and nutritionist known for his appearances This morning, the BBC morning live performance, and Saturday kitchenhe says he previously had the opinion that the current guidelines of about 0.8 grams per kilogram of weight per day were sufficient.
However, recent research has led Dr. Aujla to advocate for an increase in this figure by at least 50%, and in some cases double it.
He argues that guidelines do not promote optimal health.
“We have proposed low quantities to prevent shortages rather than helping us thrive,” explains Dr. Auzilla, who runs Doctor’s Kitchen and recently published a book. Healthy high protein.
He cited his own experiences with protein deficiency, resulting in fatigue and low energy.
It was particularly difficult given his regular exercise regime, as regular exercise significantly increases protein requirements.
What is protein?
“Proteins are complex molecules essential for almost every biological process and consist of 20 amino acids,” says Dr. Aujla.
When you think about protein, you often think about muscle building, but only 25% of dietary proteins are heading towards that goal.
“The majority of the remaining proteins that the body consumes and recycles go to other areas: enzymes, hormones, cell structures, bones, hair, nails,” he says.
What happens if you don’t eat enough protein?
If you don’t eat enough protein, your body will start to paint your biggest protein material: muscles.
“So you actually get mild muscle damage,” explains Dr. Auzilla.
“You can endure this for a bit, but you will probably get mild symptoms, and you may have broken hair, brittle nails, lack of energy, and fatigue. [or] Frailty, especially as you get older. And all of these things combine in general with feeling that they are not your best. ”
Do you need more protein as you age?
“As you get older, you need more protein,” stresses Dr. Aujla for several reasons.
“The reason is that your appetite tends to decrease, so the amount of energy you consume through food tends to decrease.
Second: “You It was To consume enough protein, the digestive system doesn’t work well, so it doesn’t absorb enough protein from your diet. ”
And finally,” “Even your response to proteins decreases when you experience something called anabolic resistance when you’re above 50, a certain age. It’s essentially a place where your muscles don’t respond to dietary protein in the same way as you would in your 20s and 30s. So, in reality, you need to consume more protein to have the same effect on your muscles and general health.”
Is it possible to consume too much protein?
“That’s very difficult,” says Dr. Ozilla.
“Like a bodybuilder, you have to be really motivated to get too much protein intake, but that’s possible. But your body is really efficient at expelling excess protein. It breaks down into amino acids.
However, he points out that consuming fatty animal protein can be a problem. For example, rib-eye steak, skinned chicken thighs, processed meats like sausages and chorizo. “Because you’re eating animal-based products that are saturated fat and high protein,” he says.
“on the other hand [your body] If you are ingesting a lot of energy in the form of saturated fat, you can remove protein. This increases the risk of cardiovascular disease. We know that large amounts of saturated fat in our diet are or are responsible for high amounts of cholesterol, which can lead to dementia and heart attacks. ”
What is a healthy way to eat protein?
Dr. Aujla said, “Because there are additional benefits beyond protein alone.
Animal sources will give you protein and some vitamins, but they can also be supplied from plants.
Diversity here is strategy. So instead of having lean meat as the sole source of protein, consider oily fish, tofu, tempeh and lean chicken.
Some studies show that if you have more plant-based proteins in your diet, you live longer and you have a lower risk of different conditions, Dr. Aujla points out.
Adding a variety of nuts and seeds to your diet is a very easy way to enhance plant-based proteins. Peanuts are particularly expensive at around 10 grams of protein per handful.
Walnuts and almonds range from 7 to 8 grams.
Hemp seeds can also be added to salads or smoothies, or used as a curry base. Alternatively, add 2 tablespoons of peanut butter to a Thai curry with coconut milk.
“The beans that can be frozen and thrown into casserole have about 15 grams [of protein] Per 100 grams, and a large amount of fiber. ”
Is the protein shake okay?
Some people add many ingredients on top of whey protein, such as emulsifiers, additives, gums, and sweeteners.
“In particular, they are sold as daily drinks, so you’re taking ultra-processed foods every day.”
If you’re going to take them, he suggests that unenslaved single-joined whey protein will sway across ingredients like bananas and milk. There are also plant-based varieties made from blends of peas, soy, corn and rice.
