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2020



PLANT BASED PROTEIN
OR ANIMAL BASED PROTEIN?





Protein is a part of the human diet however, it is important to understand the amount everyone needs each day. You might hear about someone exercising or weightlifting who is adding high amounts of protein to their diet. You might hear about someone whose diet is deficient in protein and they have health issues.

In the article “8 Signs and Symptoms of Protein Deficiency” on healthline.com it lists these

1. Edema
2. Fatty Liver
3. Skin, hair and nail problems
4. Loss of muscle mass
5. Greater risk of bone fracture
6. Stunted growth in children
7. Increased severity of infections
8. Greater appetite and calorie intake

When there is any situation where health problems are beginning to occur, it is important to consult with a physician, licensed nutritionist or registered dietitian to determine the cause.

In the article “10 Science-Backed Reasons To Eat More Protein” on helathiline.com it lists these

1. Reduces appetite and hunger levels
2. Increases muscle mass and strength
3. Good for your bones
4. Reduces craving and desire for late night snacking
5. Boosts metabolism and increases fat burning
6. Lowers blood pressure
7. Helps maintain weight loss
8. Does not harm healthy kidneys
9. Helps your body repair itself after injury
10. Helps you stay fit as you age

An important consideration is mentioned in item 8, “Does not harm healthy kidneys.”

There is an important balance of protein that should be consumed depending on your individual health needs. In the article, “What To Know About A Low Protein Diet” on medicalnews today.com it mentions that,

“The body produces urea, a compound, during the digestion of protein. In people who do not have kidney problems, urea leaves the body through the urine, without causing issues. However, when the kidneys do not function correctly, urea builds up in the blood and causes symptoms such as nausea, fatigue, and loss of appetite.”

It further mentions that “Replacing some meat with vegetables and grains is an effective way to reduce protein intake. Vegetables and grains should form the main body of meals, with a supplementary protein source.”
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If you have concerns about kidney function, there is information on the mayoclinic.org website where it describes that the “blood urea nitrogen (BUN) test reveals important information about how well your kidneys and liver are working. A BUN test measures the amount of urea nitrogen that's in your blood.”

This brings up two questions, how much protein do you need each day and is there a difference between consuming animal protein and plant protein in your diet?

In an article “Are You Getting Too Much Protein?” on the news network on the mayoclinic.org website under the heading “How much protein do you need?” They stated that

“Anywhere from 10 to 35 percent of your calories should come from protein. So, if your needs are 2,000 calories, that’s 200-700 calories from protein (50-175 grams). The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 75 kilograms (165 pounds) should consume 60 grams of protein per day.”

“Once you hit 40-50 years old, sarcopenia starts to set in, which means you start losing muscle mass as you age,” says Wempen. “To help prevent this and to maintain independence and quality of life, your protein needs increase to about 1 gram per kilogram of body weight.” Kristi Wempen is a Mayo Clinic Health Systems registered dietitian nutritionist.

In the article “Animal Vs. Plant Protein What’s The Difference?” on healthline.com it states

“In total, there are around 20 amino acids that the human body uses to build proteins. These amino acids are classified as either essential or non-essential. Your body can produce non-essential amino acids. However, it cannot produce essential amino acids, which need to be obtained through your diet. For optimal health, your body needs all the essential amino acids in the right ratios. Animal protein sources, such as meat, fish, poultry, eggs and dairy, are similar to the protein found in your body. These are considered to be complete sources of protein because they contain all of the essential amino acids that your body needs to function effectively. On the contrary, plant protein sources, such as beans, lentils and nuts are considered to be incomplete, as they lack one or more of the essential amino acids that your body need. Some sources report soy protein as complete. However, two essential amino acids are only found in small amounts in soy, so it isn't comparable to animal protein.”

If a lower protein diet is necessary for people with less healthy kidneys then this information could suggest that a diet of plant based protein would decrease the amount of essential amino acids intake that your body would use to build protein and in turn lower the amount of urea that could build up in the blood. To further substantiate the health benefits of a plant-based protein diet there is information in the article

“The Conserved Role for Protein Restrictions During Aging and Disease”
on the NCBI website of the US national library of medicine and national institute of health. It stated in the studies that

“When macronutrient intake was evaluated, diets high in animal-based protein and fats and low in carbohydrates were associated with the higher cases of mortality for both men and women. In contrast, vegetable-based low carbohydrate diets resulted in the lowest mortality and cardiovascular disease mortality rates for both men and women.”

It is up to each person to determine the diet they need and to monitor their health as they age. If the opportunity is available to maintain a healthy diet that best suits your needs wouldn’t it be a healthier way to live? It would seem likely that everyone would want to live healthier longer. Avoiding excessive amounts of foods that can potentially harm you in your diet should help. Overeating anything could have an adverse effect on your health. An old term stating “err on the side of caution” could be a viable piece of advice when thinking about any nutrition plan or way of life. There are other studies describing the effects of too much red meat in a person’s diet, so giving some thought to plant-based protein and nutrition should be considered.

It doesn’t mean that the bar-be-que would have to be given up, it is just a healthy alternative to add to your daily intake.

It can seem difficult at times to eat enough fruits, vegetables, and plant-based protein, so supplementing your meals with a plant-based protein drink or product can be helpful. One source available is from the company ORGAIN.

They state that their “Plant Based Protein Powder is organic, free of added sugar, and creamy-smooth. With 21g of plant-based protein, 5-7g of fiber, and only 150 calories per serving, it’s everything you need to stay full and energized without the gritty texture found in so many other plant-based protein powders.”

They also have protein drinks, bars and MCT oil derived from organic coconuts. Founded by Andrew Abraham MD.


CURB THE CRAVING TIP


Try purchasing a larger container of plain yogurt, which can be less expensive than the combined equivalent ounces of flavored yogurts and flavor a scoop of it with the ORGAIN protein powder.


The plain yogurts can have 4 to 6 grams of sugar in it, while flavored yogurts can have up to 24 grams of sugar in them. Reducing the amount of sugar intake for each meal or snack can be beneficial. In an article on Healthline.com it states,


“According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are (7): • Men: 150 calories per day (37.5 grams or 9 teaspoons) • Women: 100 calories per day (25 grams or 6 teaspoons)


To put that into perspective, one 12-oz can of Coke contains 140 calories from sugar, while a regular-sized Snickers bar contains 120 calories from sugar.


In contrast, the US dietary guidelines advise people to limit their intake to less than 10% of their daily calorie intake. For a person eating 2,000 calories per day, this would equal 50 grams of sugar, or about 12.5 teaspoons.”


You can sprinkle a half a scoop up to a full scoop of the ORGAIN protein powder into the yogurt and stir thoroughly. This snack can help to fill you up and reduce the cravings for snacks that only offer empty calories.


Reference Articles

https://www.healthline.com/nutrition/protein-deficiency-symptoms
https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein https://www.medicalnewstoday.com/articles/325197
https://www.mayoclinic.org/tests-procedures/blood-urea-nitrogen/about/pac-20384821 https://newsnetwork.mayoclinic.org/discussion/are-you-getting-too-much-protein/ https://www.healthline.com/nutrition/animal-vs-plant-protein#section2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4807119/ .

https://www.healthline.com/nutrition/how-much-sugar-per-day#section3





For more information or to order products from ORGAIN, click the link below.



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