PROTEINS
Proteins are complex organic compounds. The basic structure of protein is a chain of amino acids.
Alternative Names:
Diet - protein; Complete protein; Incomplete protein
Source: National Library of Medicine, Medline Plus 2008
Protein – in Foods:
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.
Protein – High Protein Diets:
Question: What can you tell me about high-protein diets?
Answer: High-protein diets like 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.
