High Protein Foods- Impact on your Health

What is including in proteins?

Proteins have made up of various interrelated amino acids. These amino acids, which are common in plants and animals, have 20 building blocks. A typical protein has made up of 300 or more amino acids, and the specific number and sequence of amino acids are unique to each. Depending on the number and sequence of the amino acids, the protein obtained as its counterpart will bend into a specific shape. This shape is important because it determines the activity of proteins (ex: muscle or enzyme). There are plenty of protein foods that helps to have enough protein in our body.

Every species, including humans, has its own set of proteins. Amino acids are dividing in to essential or non-essential. As the name implies, essential amino acids cannot produce by the body and therefore must come from our diet. Non-essential amino acids do not need to come from the diet wherever the body can produce them. So we have to add plenty of protein foods to our diet.

How can affect protein foods to your body?

Human bodies are making up of thousands of different proteins. They have made up of structural components of our cells and tissues, as well as active proteins secreted by many enzymes, hormones, and immune cells. These body proteins constantly repair and replace throughout our lives. The protein synthesis process requires a continuous supply of amino acids. Although some amino acids can recycle by breaking down old body proteins, this process is incomplete. This means that we need to eat dietary protein to meet our body’s amino acid demand. Because it is essential for cell and tissue growth, it is important to take adequate amounts during periods of rapid growth or during periods of high demand, such as childhood, adolescence, pregnancy, and breastfeeding.

What are high protein foods?

Protein can find in plant and animal foods. In general, animal-based proteins are in higher quality because they contain more essential amino acids than plant-based proteins. 

There is a common misconception that plant-based proteins do not contain essential amino acids. Most plant-based proteins contain all 20 amino acids, but they have a limited amount of amino acids and call limited amino acids (s).

 This means that if we consume small amounts of plant foods as a single source, it will be difficult for them to supply the essential amino acids to meet our needs. For people who are non-vegetarian or under-vegetarian, such as vegans, it is important to consume protein from sources with complementary limited amino acids.

Eggs

The protein content of an egg: 33%. Eggs are the healthiest and most nutritious contain foods which can find easily.

They are an excellent source of vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients you need. 

Whole eggs rich in high protein, but egg whites are almost pure protein. Eggs and egg-containing foods are not suitable for people with egg allergies. 

Almonds

The protein content of almond: 15% of calories.

Almonds are full of essential nutrients including fiber, vitamin E, manganese, and magnesium. 

Almonds cannot consume people who have nut allergies. 

Chicken breast

The protein content of chicken breast: 75% of calories. Chicken breast is one of the high protein that contains food. Most of its calories come from protein if you take it without skin. 

This can also cook very easily. 

It has very delicious in a wide range of dishes. 

Oats

The protein content of oats is 14% of calories. 

Oats are natural and healthiest grains that are available in the market.

They provide healthy fiber, magnesium, manganese, thymine (vitamin B1), and several other nutrients.

Cottage cheese

The protein content of cottage cheese is 69% of calories. Homemade cheese is a low-fat and low-calorie cheese.

It is containing in phosphorus, selenium, calcium, phosphorus, vitamin B12, and various other nutrients.

Milk

Protein content: 21% of calories. 

Milk is rich in all the nutrients of the human body’s needs. It is a good source to get high-quality protein, calcium, phosphorus, and vitamin B2.

If you care about your fat content, low or zero fat milk is an option. Drinking milk can cause gastrointestinal symptoms in people with lactose intolerance.

People with milk allergies can also experience severe symptoms, so breast milk is not a good option for them either.

For those who like to drink milk but cannot afford it or follow a plant-based diet, alternatives include soy milk.

Broccoli

Protein content: 33% of calories. 

This is a natural healthy vegetable that provides vitamin C, vitamin K, fiber, and potassium.

It also provides bioactive nutrients that help protect against cancer.

Lean beef

Protein content: 53% of calories. 

Lean beef is high in protein as well as high in iron, vitamin B12, and other essential nutrients.

Tuna

The protein content of tuna: There are 84% of calories in tuna canned in water. Tuna is a popular fish. You can eat it hot in the cold of a baked dish or salad.

It is low in fat and calories but a good source of protein.

 Like other fish, tuna is rich in various nutrients and contains omega-3 fats.

Lentils

Protein content: 31% of calories. 

Dhal is a type of legume. They contain fiber, magnesium, potassium, iron, folate, copper, manganese, and various other nutrients.

Dhal is one of the best plant-based protein sources in the world and is a great choice for vegetarians and non-vegetarians alike.

Pumpkin seeds

Protein content: 22% of calories. The edible seeds of pumpkin call pumpkin seeds.

These seeds are containing a high amount in many nutrients, including iron, magnesium, and zinc.

All the type of Fish 

Protein content: Highly variable. Salmon is 22% protein. Fish are healthy for a variety of reasons. It is rich in essential nutrients.

 Some types are high in omega-3 fatty acids, which are good for heart health. Protein content: high variability.

Shrimp

Protein content: 97% of calories. 

Shrimp is a type of seafood. It is low in calories but high in a variety of nutrients including selenium and vitamin B12. Shrimp contain omega-3 fatty acids.

Brussels sprouts

Protein content: 28% of calories. Brussels sprouts are another high protein vegetable associated with broccoli.

These are rich in a high amount of fiber, vitamin C, and other nutrients.

Peanuts

Protein content: 18% of calories. 

Peanuts are full of protein, fiber, and magnesium.

From researches that can understand how they help you to lose weight.

Peanut butter is also high in protein, but it can also be high in calories.

Therefore, you should eat it in moderation. Peanuts are not suitable for people with nut allergies.

What is the level of protein should we eat regularly?

EFSA has improved Dietary Reference Values ​​(DRVs) for proteins. For the average adult, it has recommended consuming at least 0.83 grams of protein per kilogram of body weight per day. In other words, an adult weighing 70 kilograms should aim to eat at least 58 grams of protein daily. 

This is equivalent to the protein in 200 grams of chicken breast or 240 grams of mixed nuts. Protein requirements are relatively high during childhood, pregnancy, and lactation. Also, our protein and energy ratios begin to increase with age. 

This means that we need the same amount of protein but less energy (or calories) because of a lower metabolic rate and more unpredictable lifestyle

Health benefits in protein foods

Eating enough protein to meet our body’s needs is important for many bodily functions. However, there is evidence that in some cases, increasing the amount of protein above the required level can have additional health benefits.

Protein and Weight Control

Eating protein-rich foods have shown to increase our fullness (also known as satiety) over foods high in fat or carbohydrates. There is good evidence from short-term studies (i.e. 1.2 – 1.6 g / kg per day; 70 kg per day for an adult 84 – 112 g per day) that it helps to reduce overall calorie intake and lose weight.

 However, the evidence of long term weight control is less clear. Like every diet, a high protein diet is effective only if it is sticky, which can be difficult for some people and low compliance explains the limited benefit observed throughout partial long benefit periodic weight maintenance.

Protein and Sarcopenia

Sarcopenia is a disorder characterized by progressive loss of muscle and physical function commonly associated with older adults. Sarcopenia is associated with increased weakness, increased risk of falls, functional degeneration, and even early death. Since protein is essential for repairing and maintaining muscle mass, it is not surprising that low protein intake may be associated with an increased risk of developing sarcopenia. Similarly, increasing protein intake as well as increasing physical activity helps maintain muscle and strength as you age.

Protein and athletic performance

Protein associates with athletic prowess. It play a key role in repairing and strengthening muscle tissue after exercise. Although protein is very important for building muscle, it should be considered throughout the diet as it contains the right carbohydrates, fats, vitamins, and minerals to maximize the benefits. Optimal protein intake depends on the type (eg endurance or resistance training), duration, and intensity of exercise. Consumption of 1.4–2.0 g of protein per kilogram of body weight per day (e.g., 98 – 140 g per day for an adult of 70 kg) has considered being sufficient to meet the needs of most exercisers. With a balanced diet, protein supplements should be kept high, but protein supplements also use for people who limit their total calories.

Effects of protein food overtaking

There is insufficient evidence to establish a threshold for protein consumption, and protein consumption still consider to be twice as safe as DRV (1.7 g or 70 kg 119 g per day for an adult). 1 People with kidney disease may have a high protein problem and should seek the advice of a registered dietitian or general practitioner before raising their protein levels.

Weight Gain

There is a common misconception that you cannot gain weight by eating protein. This is not true, like carbohydrates and fats, when consumed more than calories, excess protein can convert into body fat, which can lead to weight gain. The most important thing in weight maintenance is to stay in energy balance.

Cancer Risk

Protein is a very important factor for good health, but some high-protein foods may be better for our health than others. In particular, excessive consumption of red and processed meats linked to an increased risk of certain cancers. 8 Red meat is a good source of protein as well as many essential nutrients such as iron, vitamin B12, and zinc. It should not completely avoid minimizing risk. The World Cancer Research Fund recommends trying to consume no more than three portions of red meat (about 350-500 grams of cooked weight) per week and very little processed meat.

Protein sustainability

The food choices we make not only affect our health but also affect the environment. In general, animal-derived proteins such as beef, milk, and lamb have a higher environmental impact (i.e., use more resources and produce more greenhouse gases) than plant-based sources such as soy, nuts, and lentils (Figure 4). While it is not necessary or recommended to avoid animal-based foods altogether, changing dietary patterns to include plant-based protein sources is beneficial to our health and the planet.