The protein scare
Are
we, in a bid to shun carbs, overdoing on protein? A look at pop fitness’ big
imbalance
The one
study that’s got fitness commentators tied in a knot over the last few weeks is
one that questions the goodness of protein. In an atmosphere that heralded
sugar as your number 1 enemy (it ups BP, can cause cirhossis and Type 2
diabetes, make you fat, and sick), and suggested you stay away from processed
fats if you wished to win the war against cholesterol, protein was the only
do-gooder. Not anymore.
A recent study of 6,381 people conducted by the National Health and Nutrition Examination Survey (NHANES) in the USA has questioned the long-term health effects of overdosing on protein, especially at a time when protein-centric diets like the Atkins and Paleo are gaining favour. The Atkins for instance, is a high-protein, highfat diet popularised by Hollywood stars that severely restricts carbohydrates. A diet rich in meat, eggs, milk and cheese could be as harmful to health as smoking, is the controversial claim the study makes.
Researchers claim that high levels of dietary animal protein in people under 65 years of age was linked to a fourfold increase in the risk of death from cancer or diabetes.
It’s a not a debate that’s restricted to America, especially since fitness-loving urban Indians have for long picked protein over carbohydrates and fats. In a bid to build muscle, and sustain the sixpack abs revolution, young men are pumping iron and stuffing up on protein. Women, too, while losing weight are shunning carbohydrates in favour of the big P.
As a consequence, what is one of the most important blockbuilding constituents of our cells is turning into our worst enemy. Pooja Makhija is a consulting nutritionist and clinical dietitian, who says, the imbalance is gaining dangerous proportions. An ideal meal, she explains, should have 20-25% protein, 65% carbs, and 5-10% fat. “But when weightloss becomes the focus, the balance is titled. Some people end up eating as much as 65% protein. What they must realise is that protein alone can’t build muscle. The right workout is important too.”
THE IMPORTANCE OF PROTEIN
Protein is a macronutrient that helps build and repair tissue, provide structure and strength, and at the cellular level, function as enzymes and hormones. It is composed of 20 amino acids, some of which are important for the immune system. This means our body needs it in large amounts every day to function at an optimum.
Our organs, muscles, skin, hair, nails and bones are all made up of protein. One gram can provide about four kilocalories of energy.
The crisis kicks in when you overdo it. Experts say, ODing on protein can for one, overload the kidneys — vital organs that help remove waste from the body. High animal protein diets are often also high in cholesterol, low in fibre and thus may contribute to obesity, osteoporosis, heart disease and cancer. Bariatric nutritionist Miloni Shah Sancheti stresses the importance of exercise, when she explains how an overdose of protein can sometimes defeat the weightloss goal. “Excess protein, if not used through activity and exercise, gets stored as fat, thus negating your effort to lose weight.” If you have a sedentary job, you need less protein than someone who is active or exercises every day. “Restricting any one single dietary nutrient is bound to affect your health,” she says. The Recommended Dietary Allowance (RDA) for sedentary individuals is 0.8 grams protein per kilogram body weight per day. (See box)
STRIKE THE BALANCE
Sports nutritionist Abhishek Singh suggests that protein be accompanied by elements that it gets along well with — water, salads, olive oil and omega 3 fatty fish. “Adequate water intake is crucial because it helps transport protein efficiently through the body. Thirst is a very late indicator of dehydration. Don’t always wait to feel thirsty. Protein is evil when it’s ODed on alone.”
Singh suggests men include 15% fat in their meals, and women keep it at 20%. Add unpolished grains and salads to your meals to avoid the onset of diabetes. Carrots, for instance, when eaten raw, release nutrients very slowly into the blood stream, thus avoiding a sudden spike in insulin levels. This helps keep diabetes at bay.
EXCESS PROTEIN DAMAGE
The US research, say Mumbai’s medical experts, isn’t entirely off the mark. The kidneys, liver and colon are the first to take the hit in case of excessive protein consumption.
Gastroenterologist Dr Rekha Bhatkhande says excess protein causes water loss, thereby leading to constipation and gut complications like haemorrhoids and irritable bowel syndrome. A fatty liver is another fallout. Dr Samir Shah, hepatologist, explains, “Anything that damages the liver over a period of time can lead to cancer. The liver demands a balanced diet to function well. All excess is stored as fat, and this is dangerous because it can initiate liver damage. Upto 10% fat in the liver is permissible. Cross the 30% mark, and you are in trouble.”
Nephrologist Dr Ashok Kirpalani explains how high protein damages the kidneys. Protein contains nitrogen that breaks down into urea and creatine. The latter is formed when food transforms into energy via metabolism. “Creatine,” he says, “is further broken down into creatinine, which the kidneys flush out of the body through urine. Excess protein leads to higher levels of creatinine, leaving the kidneys overworked.”
It’s also a good idea to get your blood pressure and urine checked before signing up for a new gym routine or decide to up your protein intake, often through supplements and shakes.
HOW TO EAT RIGHT
Abhishek Sharma, holistic fitness coach, swears by the age-old wisdom of yoga and ayurveda — eat a balanced diet, and foods, in moderation. Non-vegetarians, he suggests, should aim for a healthy mix of animal and vegetable protein. “Vegetarians should include soy, tofu, legumes and dairy products in their meals. Choose lean meats, poultry and fish for your protein requirement but don’t ignore your vegetable servings. Use egg whites instead of whole eggs for a good source of protein without the added cholesterol,” says Shah.
Skimmed or toned milk is always healthier than whole milk. He suggests you consume three cups of milk and milk products (curd, buttermilk, paneer) with your meals every day.
Makhija cuts through the mumbo jumbo, to share a simple rule: “A meal should be like a ‘fist’ thali. The ‘fist’ has five fingers. Similarly, your thali too should have all five elements — carbs, proteins, fat, vitamins and minerals.”
A recent study of 6,381 people conducted by the National Health and Nutrition Examination Survey (NHANES) in the USA has questioned the long-term health effects of overdosing on protein, especially at a time when protein-centric diets like the Atkins and Paleo are gaining favour. The Atkins for instance, is a high-protein, highfat diet popularised by Hollywood stars that severely restricts carbohydrates. A diet rich in meat, eggs, milk and cheese could be as harmful to health as smoking, is the controversial claim the study makes.
Researchers claim that high levels of dietary animal protein in people under 65 years of age was linked to a fourfold increase in the risk of death from cancer or diabetes.
It’s a not a debate that’s restricted to America, especially since fitness-loving urban Indians have for long picked protein over carbohydrates and fats. In a bid to build muscle, and sustain the sixpack abs revolution, young men are pumping iron and stuffing up on protein. Women, too, while losing weight are shunning carbohydrates in favour of the big P.
As a consequence, what is one of the most important blockbuilding constituents of our cells is turning into our worst enemy. Pooja Makhija is a consulting nutritionist and clinical dietitian, who says, the imbalance is gaining dangerous proportions. An ideal meal, she explains, should have 20-25% protein, 65% carbs, and 5-10% fat. “But when weightloss becomes the focus, the balance is titled. Some people end up eating as much as 65% protein. What they must realise is that protein alone can’t build muscle. The right workout is important too.”
THE IMPORTANCE OF PROTEIN
Protein is a macronutrient that helps build and repair tissue, provide structure and strength, and at the cellular level, function as enzymes and hormones. It is composed of 20 amino acids, some of which are important for the immune system. This means our body needs it in large amounts every day to function at an optimum.
Our organs, muscles, skin, hair, nails and bones are all made up of protein. One gram can provide about four kilocalories of energy.
The crisis kicks in when you overdo it. Experts say, ODing on protein can for one, overload the kidneys — vital organs that help remove waste from the body. High animal protein diets are often also high in cholesterol, low in fibre and thus may contribute to obesity, osteoporosis, heart disease and cancer. Bariatric nutritionist Miloni Shah Sancheti stresses the importance of exercise, when she explains how an overdose of protein can sometimes defeat the weightloss goal. “Excess protein, if not used through activity and exercise, gets stored as fat, thus negating your effort to lose weight.” If you have a sedentary job, you need less protein than someone who is active or exercises every day. “Restricting any one single dietary nutrient is bound to affect your health,” she says. The Recommended Dietary Allowance (RDA) for sedentary individuals is 0.8 grams protein per kilogram body weight per day. (See box)
STRIKE THE BALANCE
Sports nutritionist Abhishek Singh suggests that protein be accompanied by elements that it gets along well with — water, salads, olive oil and omega 3 fatty fish. “Adequate water intake is crucial because it helps transport protein efficiently through the body. Thirst is a very late indicator of dehydration. Don’t always wait to feel thirsty. Protein is evil when it’s ODed on alone.”
Singh suggests men include 15% fat in their meals, and women keep it at 20%. Add unpolished grains and salads to your meals to avoid the onset of diabetes. Carrots, for instance, when eaten raw, release nutrients very slowly into the blood stream, thus avoiding a sudden spike in insulin levels. This helps keep diabetes at bay.
EXCESS PROTEIN DAMAGE
The US research, say Mumbai’s medical experts, isn’t entirely off the mark. The kidneys, liver and colon are the first to take the hit in case of excessive protein consumption.
Gastroenterologist Dr Rekha Bhatkhande says excess protein causes water loss, thereby leading to constipation and gut complications like haemorrhoids and irritable bowel syndrome. A fatty liver is another fallout. Dr Samir Shah, hepatologist, explains, “Anything that damages the liver over a period of time can lead to cancer. The liver demands a balanced diet to function well. All excess is stored as fat, and this is dangerous because it can initiate liver damage. Upto 10% fat in the liver is permissible. Cross the 30% mark, and you are in trouble.”
Nephrologist Dr Ashok Kirpalani explains how high protein damages the kidneys. Protein contains nitrogen that breaks down into urea and creatine. The latter is formed when food transforms into energy via metabolism. “Creatine,” he says, “is further broken down into creatinine, which the kidneys flush out of the body through urine. Excess protein leads to higher levels of creatinine, leaving the kidneys overworked.”
It’s also a good idea to get your blood pressure and urine checked before signing up for a new gym routine or decide to up your protein intake, often through supplements and shakes.
HOW TO EAT RIGHT
Abhishek Sharma, holistic fitness coach, swears by the age-old wisdom of yoga and ayurveda — eat a balanced diet, and foods, in moderation. Non-vegetarians, he suggests, should aim for a healthy mix of animal and vegetable protein. “Vegetarians should include soy, tofu, legumes and dairy products in their meals. Choose lean meats, poultry and fish for your protein requirement but don’t ignore your vegetable servings. Use egg whites instead of whole eggs for a good source of protein without the added cholesterol,” says Shah.
Skimmed or toned milk is always healthier than whole milk. He suggests you consume three cups of milk and milk products (curd, buttermilk, paneer) with your meals every day.
Makhija cuts through the mumbo jumbo, to share a simple rule: “A meal should be like a ‘fist’ thali. The ‘fist’ has five fingers. Similarly, your thali too should have all five elements — carbs, proteins, fat, vitamins and minerals.”
Aruna
Rathod MM140401
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