Home > Healthy Eating > Build Yourself Up

Healthy Eating - Build Yourself up with Quality

By Charlotte Watts Dip.ION BANT – Nutritional Therapist – www.totalbeing.com and www.healthyconvenience.com

With the coming of the Atkins Diet there has been a lot of controversy, discussion and concern about the amount of protein we eat, but not much talk of quality – do you actually know what a protein is?

Proteins are deemed a macronutrient; these are substances that are required in large amounts for healthy growth and development, namely carbohydrates, proteins and fats.

These all provide energy for the body to perform external and internal activities. They also have differing functions in terms of providing materials for growth and repair to maintain all body structures; bones, hair, teeth, tissues, muscles.

The ratio of carbohydrates, proteins and fats in the diet is crucial to optimum health, being typically cited from roughly 60:20:20 to 70:15:15. These figures are very individual and change not only from person to person, but also depending on health, circumstance, environmental conditions and age. The quality of these sources is also vital to health. The Zone diet recommends a ratio of 40:30:30 for weight loss and then there is Atkins Diet……

On this much publicised weight-loss regime, people are encouraged to eat as much as 40% protein a day. This diet has partly been very popular, because the high meat content has appealed to men who may have previously seen dieting as just about salads. They initially only allow 15-60g of carbohydrates per day including pasta, bread and fruit; even some vegetables are excluded. People are encouraged to eat protein and fat such as eggs, meat and cheese as the mainstay of the diet, the principle being that carbohydrates lead to raised insulin levels which is when fat cannot be broken down. Carbohydrates are broken down in the gut much more quickly and so you can be hungry more quickly after eating them. Also, it is only fat and protein that satisfies the stomach that it is full; carbohydrates do not trigger the particular enzyme to be produced. Many people end up eating fewer calories in the course of a day, because even though fats and proteins have more calories, they encourage this decreased appetite.

Of course cutting out a major food group can rob you of sources of vitamins and minerals such as B vitamins of which grains are a valuable source. This can lead to a reduction in energy and therefore less motivation to exercise. Many people have great difficulty digesting fats and proteins at this level and high protein foods are acidic which can lead to liver and kidney problems and they are also mucous forming. Cutting down fibre can also lead to constipation and reducing elimination of toxins from the bowel.

The reason this diet works for so many is that they may cut out grains or a food that they have developed intolerance to, such as wheat. Many people have difficulty digesting wheat and may gain weight as a consequence. Eating more protein helps to keep blood sugar levels more even, which helps people sustain energy and reduce food cravings.

Remember, a human body consists of approximately:

• 63% water
• 22% protein
• 13% fat
• 2% vitamins and minerals

NB: carbohydrates do not provide any large structural material, being primarily our main source of fuel.

Proteins are the building blocks of the body and at 19% make up most of our body weight after water, 45% of that being muscle. They can be used as a source of energy, preferable second to carbohydrates and also consist of carbon, hydrogen and oxygen in various combinations, but also with nitrogen and some also contain sulphur. Nitrogen is a vital element and although we breathe it in, we cannot process it from the lungs; organic nitrogen compounds that can be used by humans are scarce, but plants can synthesis nitrogen from nitrites and nitrates, especially leguminous plants such as beans and pulses.

Proteins are composed of amino acids, of which there are about 22 in total and 8 of these are classed as essential. This means that they cannot be produced in the body and therefore must be obtained from food:

Essential amino acids and their major food sources are:

Semi-essential amino acids are:

Non-essential amino acids can be eaten in the protein foods above, but also synthesised in the body from other amino acids in sufficient amounts:

Protein foods that supply the full quota of essential amino acids are called complete proteins such as meats, poultry, fish, eggs, milk and peanuts. Other sources such as nuts, seeds, grains and pulses are not complete, but can be combined to obtain the full mix, important for vegetarians. Examples of protein combining to achieve complete proteins are:

• Pulses and grains (beans on toast)
• Rice and lentilns
• Grains and vegetables
• Nuts, seeds and vegetables

Proteins can be synthesised in the body (mainly the liver) from catabolised amino acids and the protein made is determined by cell DNA. There can be up to 1000 amino acids in a single protein molecule, in varying different orders. Smaller proteins of just 50 amino acids are called polypeptides, as amino acids are joined by peptide bonds in all proteins.

Functions of proteins:

1. Energy – Used after carbohydrates, but less preferable as during exercise carbohydrates become the main source of fuel and if not in plenty supply, protein may be taken from the muscle to be used for respiration

2. Structural Components - The amino acids are the building blocks of the body and as well as being vital for growth and body tissue repair, they are vital in all aspects of growth and development in the body tissues and the major building material for muscles, blood, skin, hair, nails and internal organs, including the heart and brain. Collagen is the most abundant form in the body, making up the major structures of skin, cartilage and bone.

3. Substances – Proteins are used to make enzymes, hormones, neurotransmitters (for nerve impulses) and nucleoproteins (for genetic make-up; DNA and RNA) and also to transport substances around the body. Most of our nervous system activity is controlled by neurotransmitters, which control brain function, emotional responses and muscle control. Protein is needed for the formation of hormones, which control body functions such as growth, sexual development, the rate of metabolism, reactions to environmental changes and the ability to adapt to these. Protein also keeps the body within strict acid/alkaline boundaries, crucial for health and helps regulate its water balance.

4. Immune System – Antibodies are made from proteins and the immune system can therefore be affected by poor quality protein in the die.

Sulphur Amino Acids

The sulphur amino acids are taurine, methionine and cystine. Taurine is an important amino acid, as it makes up the main protein content in the heart. Discovered in bull’s testicles, hence the name, it can be extremely important for strength and male sexual health, but also low in women with high oestrogen levels.

These sulphur amino acids help hold essential minerals where needed in the body, move toxic substances out of the body, tonify the blood, prevent heart disease and improve circulation. Sulphur is crucial for one of the detoxification pathways in the liver, sulphation, and the following sulphur foods may have a cleansing effect on the body via the liver, kidneys and blood:

Onions, leeks, spring onions, fennel and fennel seeds, garlic, eggs, broccoli and the cabbage family (brassicas), Brussels sprouts, beans, fish, horseradish, hot peppers and turnip.

However, protein is acid-forming in the body and should not be over-consumed. This is because calcium is leached from bone to alkalise the acidity (pre-disposing one to weak bones) in addition to making the organs (liver/kidneys) work harder. Also, the form of protein we eat is important, to avoid undue stress on the liver and kidneys; unused amino acids must be expelled via the urine, so a good spread of different sources is advised.

Total Being Opinion

As we see so often, the idea of moderation, balance and quality versus quantity can be somewhat skewed in our over consumptive world. Yes, protein can help with weight loss by balancing blood sugar, sating appetite and producing enzymes; but, too much is simply too much for our systems and the more you eat, the more alkalising fruit and vegetables, buckwheat, pulses and millet you need to eat too. Our bodies like to work within slightly alkaline parameters, with exactly the right amount of protein divided – experiment and find the right balance for you. You can only achieve this with a variety of protein sources, especially if you are vegetarian; but then you have the alkaline advantage anyway.

See www.totalbeing.com for a Nutritional Assessment to choose the right diet and supplements to help you get in control of your health!

See www.healthyconvenience.com for help remembering how to get healthy – for posters, shopping guides and recipes.

Bibliography

1. Fox BA and Cameron AG. Food Science, Nutrition and Health. Arnold Sixth Edition 1995.
2. Balch JF and Balch PA. Prescriptions for Nutritional Healing. Avery Second Edition 1997
3. Atkins RC. Dr Atkins New Diet Revolution. Vermilion 1992
4. Wolcott W. and Fahey T. The Metabolic Typing Diet. Broadway 2002