Proteins are important to the body. They are large biomolecules made up of long chains of amino acids. They are macronutrients like fat and carbohydrates. Macronutrients are compounds that are needed by humans and animals to meet their daily nutritional requirements. They also provide the energy and calories required for survival.
But the question is, is there an amount of protein that is unhealthy? Medical doctors and scientists don’t know if the extra proteins can live up to the hype of the diet. This is particularly referring to proteins from supplements like protein powders and bars.
When you load on proteins so much at the expense of other food types, you may miss out on important nutrients for the body, such as those that come from fresh fruits, vegetables, and whole grains. These foods are part of a balanced diet, and they provide the body with vitamins, nutrients, and minerals that are required to keep the body healthy. When consume too much or too little of any of these food groups can be dangerous to health.
Why Do You Truly Need Proteins?
Protein is crucial to the human diet because it provides the 20 amino acids that the body needs to create new proteins that will keep us alive. Such are significant macromolecules that compose most of our physical structure such as the skin, hair, nails, muscles, and organs. They also function as enzymes that catalyze reactions, allow our nerves to communicate, and prevent us from becoming sick.
Animal proteins have all of the 20 amino acids our bodies need. That’s why they are called complete protein sources. Most plant sources only have some of these essential amino acids. Simply put, eggs, cheese, meat, and cheese are complete protein sources while nuts, legumes, grains, some fruits and veggies, and other non-meat protein sources don’t have the majority of the essential amino acids.
Select Your Proteins Smartly
Red meat may taste delectable, and a half pound of hamburger can give you more than 30 grams of protein. However, regularly consuming red meat is associated with an increased risk of certain illnesses like cancer, diabetes, and heart disease. A 6-ounce serving of salmon contains 34 grams of protein. It’s low in unhealthy saturated fats, but it contains large amounts of omega-3 fatty acids, often associated with heart health. Stay away from protein power as much as possible. After all, it’s exercising not an extra amount of protein that will build muscles.
You Simply Balance It
You might be consuming healthier protein sources such as lean chicken and eggs but when you don’t have enough fats and carbohydrates, you can’t sustain your exercise regimen. Research has shown that taking in too much protein may overload the kidneys, cause metabolic disease, and increase the risk of bone fractures in women.
Nutrition experts recommend that the majority of our nutrition including protein must come from real-food sources and a well-balanced diet composed of whole grains, vegetables, fruits, and protein.
The Most Popular Myths about High-Protein Diet
As mentioned earlier, there are several health benefits to consuming protein. But several misconceptions about protein have been circulated which resulted in people not consuming enough protein. That’s why it’s crucial to be familiar with such myths and find out how they are debunked.
More protein intake means more muscles.
Protein contains a lot of amino acids that the body requires to perform several functions. The amino acids aid in muscle repair, and they are crucial to muscle growth and maintenance. It’s not true that more protein means more muscle is built. Muscle gain can only be achieved through exercise, especially strength training.
You have to limit your protein consumption to shed pounds.
This is not true. In fact, if you limit your protein intake and your protein becomes insufficient it will be more difficult for you to burn excessive fat. The truth is that this may lead to other medical issues like weakness, fatigue, a weakened immune system, and many others. Protein makes you feel full for a longer period. It also curbs your cravings and improves your metabolism.
Plant-based protein sources are healthier than animal-based protein sources.
It’s true that those people who consume lots of animal sources of protein are more at risk of some illnesses like cancer, diabetes, heart disease, and stroke compared to those who consume plant sources of protein. However, the reason for this is the presence of healthier compounds found in plant protein sources and more detrimental compounds found in animal protein sources. Veggie sources are known to contain high amounts of fiber and antioxidants that can’t be found in animal sources. So the ideal diet is a balance of both protein sources.
Protein can’t make you fat.
Some diets make it easier for people to believe that consuming a large amount of protein can make you lose weight. This is not true at all. Whether it’s from your steak or chocolate chips, calories that go beyond what the body needs for metabolic processes get stored as body fat. Consuming excessive protein may also end up in taking in too many calories as well as fat and carbohydrates. It means that your large slice of steak may give you larger biceps but so is a bigger belly.
More protein can increase your metabolism.
You might think that protein can make your metabolism soar high. There is no evidence that an increase in protein intake may increase the TEF or the thermic effect of food that may in turn cause weight loss. Consuming a large amount of protein may help with weight loss but in an indirect manner, by making you feel satiated for a long period. Protein is known as the most satiating macronutrient. This is due to its higher TEF and its impact on the hormones involved with satiety. The amino acids found in proteins also send signals to the brain, promoting satiation.
Protein powders are necessary or required.
Protein powder is a convenient way to include this macronutrient in your daily routine in a very absorbable form. But you can find several better sources of protein, including an increase in plant-based formulas or sources. Protein powders are good protein sources but they must not be considered substitutes for whole food sources which are both from animals and plants.