Life of the Lintee Bean

Protein is the building block for muscle. It raises blood glucose levels slowly and keeps them elevated for longer, increasing energy. It increases metabolism, and contributes toward are feelings of satiety (feeling “full”).  While humans, as omnivores, don’t have the high protein requirements of cats – we STILL need protein!

How MUCH protein?

The recommended daily allowance (RDA) of protein is 0.8 grams per kilogram body weight per day (0.364 grams per pound of body weight per day).  This is the MINIMUM recommended daily protein intake.  That is, the RDA states that a 126-pound woman should consume AT LEAST 46 grams of protein daily.

The USDA food guide recommends 18% of calories from protein, or 91 grams of protein on a 2,000 calorie diet.  The DASH eating plan recommends 21% of calories from protein, or 108 grams of protein on a 2,000 calorie diet.

The Institute of Health’s Dietary Reference Intake (DRI) recommends 10% to 35% of total calories for normal, healthy adults. For example, on an 1,800 calorie diet, that’s 45 grams (10% of calories) to 158 grams (35% of calories) of protein per day.  (One gram of protein has around 4 calories.)

The average meat-eating American consumes much more than 45 grams of protein daily.  For vegetarians, especially vegans, protein intake can be more of an issue.  I never realized how inadequate my protein intake was until I started the NutriSystem plan. I thought I got plenty of protein – after all, I ate nuts and cheese and eggs and beans.  NutriSystem doesn’t even consider nuts a protein serving – they consider them a FAT serving.  (Six almonds have 1.5 g protein, but 3.6 g fat – three times as much fat as protein.)  Beans aren’t considered a protein serving – they’re considered a CARBOHYDRATE serving.  (One-third cup black beans have 4.2 g protein – but 12.4 g carbohydrates – three times as much carbs as protein.)  I credit much of my improved health and my improved ENERGY level to the higher amount of protein I consume now.  Increased protein intake also improves metabolism and not only speeds weight loss but speeds loss of FAT while retaining muscle (lean body mass).  I didn’t just want to “lose weight” (if that was my sole goal, I could amputate a limb and be done with it). I wanted to lose FAT. 

On the NutriSystem plan, while attempting to lose weight on the women’s plan we consume around 92 grams of protein per day. (Four dairy servings, six lean protein servings, and trace amounts from veggies, carbohydrates, fruits, etc.)  The NutriSystem meal plans provide approximately 55% of the calories from low-glycemic, “good” carbohydrates, 25% of the calories from protein, and 20% of the calories from fat.

Keep in mind that NutriSystem is NOT considered a “high protein diet”. High-protein diets (like Atkins) get 30% to 50% of calories from protein… and many individuals following those plans are consuming a LOT of fat. NutriSystem is targeting 25% of calories from protein, and it is LOW in fat.  Studies showing problems from excessive protein were done using more than 35% of calories from protein – and mostly animal-based proteins.

While there’s research that indicates too LITTLE protein (less than 10% calories) can result in deficiency, and research that shows too MUCH protein (more than 35% calories) may cause problems – there’s little research telling us the OPTIMAL level of protein.  This is where a recent debate with a friend arose.  She feels strongly we should target the minimum level of protein needed (the RDA requirement of 46 grams daily).  I think targeting the middle of the recommended range (in my opinion, 20% to 30% of calories, or 90 to 150 grams daily) is a better option.

What KIND of protein?

Despite the large amount of protein consumed by the average American, the PERCENT of calories comprised of protein generally falls at the lower end of the recommended range.  How is that?  They don’t choose WISE protein options (that is, they select meats high in fat and cholesterol rather than lean meats, low-fat dairy, and plant-based proteins).  They also consume WAY more calories than they need, on average, and consume too many carbohydrates.

Most studies that demonstrate problems with consuming too much protein were based on animal-sourced proteins HIGH IN SATURATED FAT AND CHOLESTEROL!  Advocates against a high-protein diet frequently mention The China Study.  I confess, I haven’t read the book (yet) – but from what I can find online by this author, again, he cautions against too much ANIMAL-BASED protein high in saturated fat and cholesterol.

I believe humans evolved as omnivores and are still omnivores and I think we need to eat plants (in addition to meat, if desired by the omnivore in question). I DO think many, if not most, Americans eat TOO MUCH MEAT and not NEARLY enough plants.  That being said, by making wise food choices I think it’s possible to have a higher-protein diet (more than 10% of calories, less than 35% of calories) that is plant-based and low in fat.  I know it’s possible.  I’m doing it, and have been for six months.  I’ve lost 50 pounds, my blood pressure is normal, and my digestive issues are gone.  My energy level is much improved, as has my metabolism.

Food for thought:

How much protein is recommended?

How Much Do You Need?

We need protein at all stages of life, for a variety of bodily functions. It’s the major component of all cells, including muscle and bone. It’s needed for growth, development, and immunity to fight off infections and protect the body.

The Institute of Health’s Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake — anywhere from 10% to 35% of total calories — for normal, healthy adults. For example, on an 1,800 calorie diet, you could safely consume anywhere from 45 grams (that’s 10% of calories) to 218 grams (35%) of protein per day

However, the Recommended Dietary Allowance (RDA) for protein is 56 grams a day for men and 46 grams a day for women. Most Americans have no problem getting this much, but would struggle to take in enough protein to make up 35% of their calories.

That said, is it possible to eat too much protein?

“There are no dangers associated with higher intakes of protein — unless you have kidney disease,” says Layman.

To get the potential weight loss benefit, Layman advises aiming for around 120 grams of protein a day. “If you want to increase your protein intake, do it slowly over the course of a week,” he recommends.

To be on the safe side, check with your doctor before adding large amounts of protein to your diet.

Source:  http://www.webmd.com/diet/guide/high-protein-diet-for-weight-loss

How much protein do I need each day?
There is no one-size-fits-all answer to that question, and research on the topic is still emerging. The Institute of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day—that’s about 64 grams for a 160 pound adult. In the U.S., adults get an average of 15 percent of their calories from protein; for a person who requires a 2,000-calorie-per-day-diet, that’s about 75 grams of protein. In healthy people, increasing protein intake to 20 to 25 percent of calories can reduce the risk of heart disease, if the extra protein replaces refined carbohydrates, such as white bread, white rice, or sugary drinks. Higher protein diets can also be beneficial for weight loss, in conjunction with a reduced calorie diet, although long-term evidence of their effectiveness is wanting.

For people in good health, consuming 20 to 25 percent of calories from protein won’t harm the kidneys. For people with diabetes or early-stage kidney disease, however, the American Diabetes Association recommends limiting protein intake to 0.8 to 1.0 gram of protein per kilogram of body weight (roughly 10 percent of energy intake), since this may help improve kidney function; in later stage kidney disease, sticking to the 0.8 grams per kilogram minimum is advisable. Consult a doctor or a registered dietitian for individualized protein recommendations.

http://www.hsph.harvard.edu/nutritionsource/questions/protein-questions/index.html#howmuch

For adults, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram (kg) of body weight per day.  (2.2 pounds = one kg)  The requirement is enough to offset protein loss in a healthy adult on an adequate calorie intake.  It also assumes that high-quality protein is consumed.

Low calorie dieters are advised to eat 1.0 grams per kg to offset protein that is wasted for fuel.  Furthermore, people who engage in significant endurance and strength-training activities need 1.2 to 1.7 grams of protein per kg/day.  

Let’s review:
How much protein does a 154 lb (70 kg) person on a weight loss diet with a cardio- and strength-training program need?
Answer:  At 1.0 g – 1.2 g per kg per day, our reference person needs a daily intake of 70 to 84 grams of protein.

http://caloriecount.about.com/protein-dieters-b326955?utm_source=newsletter&utm_medium=email&utm_campaign=newsletter_20090730&utm_term=continue1

 The RDA for protein was defined as the level of protein judged to be adequate … to meet the known nutrient needs for practically all healthy people. Based on the information available, the Food and Nutrition Board set the RDA at two standard deviations above the average requirement to meet the minimum needs of 97.5% of the population.

http://www.jacn.org/cgi/content/full/23/suppl_6/631S

What are the benefits of protein consumption?

Plant-based proteins, like that found in soy, lowers LDL cholesterol and raises HDL (the good) cholesterol. This prevents the build up of arterial plaque which leads to atherosclerosis (hardening of the arteries) and heart disease, thus reducing the risk heart attack and stroke. The amount and type of protein in your diet also has an important impact on calcium absorption and excretion. Vegetable-protein diets enhance calcium retention in the body and results in less excretion of calcium in the urine. This reduces the risk of osteoporosis and kidney problems. Interestingly, kidney disease is far less common in people who eat a vegetable-based diet than it is in people who eat an animal-based diet. By replacing animal protein with vegetable protein and replacing saturated fat with unsaturated fat, like that found in olive and canola oils, you can avoid the pitfalls of the typical high-protein diet. You will be able to improve your health and regulate your weight while enjoying a vast array of delicious, nutritionally dense, high fiber foods.

http://www.fwhc.org/health/high-protein-diet.htm

Protein Quantity and Quality at Levels above the RDA Improves Adult Weight Loss

Evidence is accumulating that diets with reduced carbohydrates and increased levels of high quality protein are effective for weight loss. These diets appear to provide a metabolic advantage during restricted energy intake that targets increased loss of body fat while reducing loss of lean tissue and stabilizing regulations of blood glucose.

These investigators found that increasing dietary protein to levels of 1.5 g protein per kilogram of ideal body weight reduced loss of lean tissue during rapid weight loss. Other researchers have suggested that there is a metabolic advantage with a high protein, low carbohydrate diet that may be associated with increase thermogenesis; or that protein has a higher satiety value reducing net food intake. We proposed that increased dietary protein contributes to a mix of metabolic outcomes beneficial to weight loss and that the branched-chain amino acid leucine may be a critical predictor of protein quantity and quality for food choices during weight loss

http://www.jacn.org/cgi/content/full/23/suppl_6/631S

Replacing carbohydrate with protein from meat, poultry, and dairy foods has beneficial metabolic effects and no adverse effects on markers of bone turnover or calcium excretion.

http://www.ajcn.org/cgi/content/abstract/78/1/31

High-protein diets are not hazardous for the healthy kidneys

http://ndt.oxfordjournals.org/cgi/content/full/20/3/657

A 20-year prospective study of 82,802 women found that those who ate low-carbohydrate diets that were high in vegetable sources of fat or protein had a 30 percent lower risk of heart disease, compared to women who ate high-carbohydrate, low-fat diets.

A recent 20-year prospective study in women suggests that eating a low-carbohydrate diet that is high in vegetable sources of fat and protein may modestly reduce the risk of type 2 diabetesA recent 20-year prospective study in women suggests that eating a low-carbohydrate diet that is high in vegetable sources of fat and protein may modestly reduce the risk of type 2 diabetes

Why do high-protein, low-carb diets seem to work more quickly than low-fat, high-carbohydrate diets?First, chicken, beef, fish, beans, or other high-protein foods slow the movement of food from the stomach to the intestine. Slower stomach emptying means you feel full for longer and get hungrier later. Second, protein’s gentle, steady effect on blood sugar avoids the quick, steep rise in blood sugar and just as quick hunger-bell-ringing fall that occurs after eating a rapidly digested carbohydrate, like white bread or baked potato. Third, the body uses more energy to digest protein than it does to digest fat or carbohydrate.

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html

How much protein is too much?

People on high-protein diets are consuming up to 34% of their total calories in the form of protein and up to 53% of total calories from fat. Most of these people are unaware of the amount of protein and fat that is contained in the foods they eat.

http://www.fwhc.org/health/high-protein-diet.htm

In fact, medical research shows that consuming too much protein — more than 30% of your total daily caloric intake — could actually harm your body, says protein expert Gail Butterfield, PhD, RD, director of Nutrition Studies at the Palo Alto Veterans’ Administration Medical Center and nutrition lecturer at Stanford University

 http://www.medicinenet.com/script/main/art.asp?articlekey=50900

How much protein is too little?

This site defines LOW protein diet as 40 g to 60 g per day

http://www.tpub.com/content/medical/14295/css/14295_327.htm

A low-protein diet can be deficient in:

Some of the essential amino acids
The vitamins niacin, thiamine, and riboflavin
The minerals calcium and iron

suggested amount of protein in a low-protein diet is 0.6g/kg/day.

http://www.nlm.nih.gov/medlineplus/ency/article/002442.htm

Recommendations
A nutritionally balanced diet provides adequate protein. Protein supplements are rarely needed by healthy people.

Vegetarians are able to get adequate amounts of essential amino by eating a variety of plant proteins.

The amount of recommended daily protein depends upon your age and health. Two to three servings of protein-rich food will meet the daily needs of most adults.

For recommended serving sizes of protein for children and adolescents, see age appropriate diet for children.

The following are the recommended serving sizes for protein:

2 to 3 ounces of cooked lean meat, poultry, or fish (a portion about the size of a deck of playing cards)
1/2 cup of cooked dried beans
1 egg, 2 tablespoons of peanut butter, or 1 ounce of cheese

** This site is one that cautions *against* a high-protein diet – yet they recommend two to three 2 oz servings.

http://health.nytimes.com/health/guides/nutrition/protein-in-diet/overview.html

Many Americans do get too much protein, almost all of it from animal-based sources with their high levels of fat, saturated fat and cholesterol. This article is about vegetarians and protein, and it could be that some do not get enough.

http://findarticles.com/p/articles/mi_m0820/is_n233/ai_18973666/

What’s the best source of protein?

People who ate the most animal-based foods got the most chronic disease … People who ate the most plant-based foods were the healthiest and tended to avoid chronic disease. These results could not be ignored,

http://www.thechinastudy.com/about.html

 We found that not all proteins had this effect. What protein consistently and
strongly promoted cancer? Casein, which makes up 87% of cow’s milk protein, promoted all stages of the cancer process. What type of protein did not promote cancer, even at high levels of intake? The safe proteins were from plants, including wheat and soy.

http://www.thechinastudy.com/PDFs/ChinaStudy_Excerpt.pdf

Sugar, soluble carbohydrates, and fiber all have correlations with cancer mortality about seven times the magnitude of that with animal protein, and total fat and fat as a percentage of calories were both negatively correlated with cancer mortality.http://www.cholesterol-and-health.com/China-Study.html