The right amount of protein
The average American consumes 3.5 ounces or 100 grams of protein a day and many consume 9 ounces or 255 grams per day. A healthy intake is .8 grams per kilo of body weight or .014 ounces per pound of body weight. So, for an adult weighing 73 kilos or 160 pounds the optimal protein intake is 64 grams or 2.2 ounces per day.
Not all protein is created equal
Protein intake is not the only thing to consider when choosing food for consumption. Some sources of protein are laden with saturated fat and cholesterol. The biggest offenders are beef, lamb, pork, poultry with skin, processed meats such as: bacon, lunch meat, sausage and hot dogs, whole and 2% milk, butter, cheese and lard. Consuming these items for your protein will also bring with it high levels of fat. The accumulation of saturated fat in the diet is the number one cause for cardiovascular disease, diabetes and colon cancer.
The best options for protein are sources that are low in saturated fat and contain fiber. Take for example is excerpt from a Harvard University article:
"A 6-ounce broiled porterhouse steak is a great source of complete protein—38 grams worth. But it also delivers 44 grams of fat, 16 of them saturated. That's almost three-fourths of the recommended daily intake for saturated fat. The same amount of salmon gives you 34 grams of protein and 18 grams of fat, 4 of them saturated. A cup of cooked lentils has 18 grams of protein, but under 1 gram of fat."One cup of lentils also offers 15.6 grams of fiber, which is essential to stave off colon cancer. Click here for a comprehensive list of protein content in common food sources.
Too much protein is hazardous to your health
Kidney function and osteoporosis : Acids are released from protein when it breaks down in the digestive system of the body. To compensate for the increased level of acid, the body releases calcium to neutralize the effect from the protein. If excessive acid enters the blood stream, the body takes more calcium to maintain a balance. Diets high in protein create high levels of acid in the blood, if high levels of calcium are not readily available to counteract the acidity, the body begins stripping the calcium from bones. This calcium leaching inevitably leads to osteoporosis.
Protein also increases uric acid and oxalate levels in the urine which has been connected to kidney stones. In addition, eating excessive amounts of protein produces high levels of nitrogen and phosphorus in the urine which the kidneys have to work vigorously to expel from our bodies. This burden can lead to kidney disease and even kidney failure. Read more here.
Diabetes & cardiovascular disease : These two afflictions are a result of high fat protein sources, mainly from animals (beef, lamb, pork etc.) Consuming moderate amounts of good fats from avocados, nuts, seeds and olive oil provide fuel for healthy brain function and maintain the body's ability to build muscle without adversely effecting weight. Excess weight, especially abdominal fat, has been linked to an increased risk of heart disease and type 2 diabetes.
Colorectal, breast, prostate and stomach cancer : Research has suggested chemical compounds produced when meat is cooked (and the world's increased meat consumption) might be partly to blame for the rise in cancer. Heterocyclic Amines (a mutagen) and Polycyclic Aromatic Hydrocarbons (a carcinogen) form on meat while it is being cooked. Usually the higher the temperature and the longer the meat is cooked, the more these cancerous compounds are produced in the meat. Read more here. In addition, the saturated fat and iron found in red meat has been linked to causing cancer. The American Cancer Society recommends reducing red and processed meat intake to reduce the risk of colon and prostate cancer. To obtain more information, see this article in U.S. News and Report health section and an article on the National Institutes of Health website.
The healthy way
The best option for optimal health is a vegan or vegetarian diet. If meat consumption is part of your routine, it should be consumed in very small portions and only a few times a week instead of at every meal. Choosing protein sources that are low in saturated fat such as lentils, fish, skim milk, yoghurt, nuts and seeds are the best choice for a healthy life. A wise man by the name of Aristotle once said:
"... moral qualities are so constituted as to be destroyed by excess and by deficiency—as we see is the case with bodily strength and health. Strength is destroyed both by excessive and by deficient exercises, and similarly health is destroyed both by too much and by too little food and drink; while they are produced, increased and preserved by suitable quantities."Even the ancient Greeks knew the dangers of excessive behavior. The best way to live life in all aspects is in moderation, the mean or middle way between extremes.
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