PROTEIN DIETS AND ITS IMPACT ON HUMAN BODY

a) HOW HIGH PROTEIN DIETS MAY INCREASE HEART ATTACK RISK :-

Many people might choose to follow a diet high in protein content to lose weight and build muscle mass. But a new study in mice suggests that such a diet could put cardiovascular health on risk.

There are clear weight loss benefits to high protein diets, which has boosted their popularity in recent years. But recent studies and some large epidemiological studies in people have linked high dietary protein to cardiovascular problems.

A future study might look at high protein diets with different amino acid contents to see if that could have an effect on plaque complexity.

“Cell death is the key feature of plaque instability. If you could stop these cells from dying, you might not make the plaque smaller, but you would reduce its instability,” .

b) HOW MUCH PROTEIN DOES A PERSON NEED:-

Proteins are large molecules that our cells need to function properly. They consist of amino acids. The structure and function of our bodies depend on proteins. The regulation of the body's cells, tissues, and organs cannot happen without them.

Muscles, skin, bones, and other parts of the human body contain significant amounts of protein, including enzymes, hormones, and antibodies.

Proteins also work as neurotransmitters. Hemoglobin, a carrier of oxygen in the blood, is a protein.

-What are proteins?

Protein consists of amino acids, and amino acids are the building blocks of protein. There are around 20 amino acids.These 20 amino acids can be arranged in millions of different ways to create millions of different proteins, each with a specific function in the body. The structures differ according to the sequence in which the amino acids combine.The 20 different amino acids that the body uses to synthesize proteins are: Alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, proline, serine, threonine, tryptophan, tyrosine, and valine.

Amino acids are organic molecules that consist of carbon, hydrogen, oxygen, nitrogen, and sometimes sulfur.It is the amino acids that synthesize proteins and other important compounds in the human body, such as creatine, peptide hormones, and some neurotransmitters.

-Types of protein

We sometimes hear that there are three types of protein foods:

-Complete proteins: These foods contain all the essential amino acids. They mostly occur in animal foods, such as meat, dairy, and eggs.

-Incomplete proteins: These foods contain at least one essential amino acid, so there is a lack of balance in the proteins. Plant foods, such as peas, beans, and grains mostly contain incomplete protein.

-Complementary proteins: These refer to two or more foods containing incomplete proteins that people can combine to supply complete protein. Examples include rice and beans or bread with peanut butter.

-What do proteins do?

Proteins play a role in nearly every biological process, and their functions vary widely.

The main functions of proteins in the body are to build, strengthen and repair or replace things, such as tissue.

Keratin is a structural protein that strengthens protective coverings, such as hair. Collagen and elastin, too, have a structural function, and they also provide support for connective tissue.Most enzymes are proteins and are catalysts, which means they speed up chemical reactions. They are necessary for respiration in human cells, for example, or photosynthesis in plants.

All food proteins contain some of each amino acid, but in different proportions.Gelatin is special in that it contains a high proportion of some amino acids but not the whole range.

The nine essential acids that the human body does not synthesize are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.Foods that contain these nine essential acids in roughly equal proportions are called complete proteins. Complete proteins mainly come from animal sources, such as milk, meat, and eggs.

In other words, the recommended nutrient is protein, but what we really need is amino acids

c) HOW MUCH PROTEIN IS TOO MUCH:-

-Eating a high protein diet has many advantages for health. There are times, however, when a person may consume more protein than is healthy. Proteins are the most versatile molecules for the human body and are key to almost all biological processes. The average recommended dietary allowance for protein is calculated using the ratio of 1 gram of protein for every 1 kilogram of a person's body weight.

-Being physically active can increase the RDA of protein that people should eat. A 2016 study recommends eating:

1.0 g of protein per kg of body weight with minimal activity levels

1.3 g of protein per kg of body weight with moderate activity levels

1.6 g of protein per kg of body weight with intense activity levels.

-Anyone who is pregnant or breastfeeding will need to eat a lot more protein than other people.

Some studies have also found that people may need to increase the protein intake as they age.

The researchers recommended that adults should ideally consume protein in the range of 1.2–1.6 g per kg of body weight daily, to prevent age-related muscle loss or sarcopenia.The study also concluded that these amounts would also improve appetite control, satiety, and weight management.

-Some people, such as elite athletes, may be able to eat as much as 3.5 g per kg of body weight daily without any side effects.Most research indicates that eating more than 2 g per kg of body weight daily of protein for a long time can cause health problems.

Symptoms associated with too much protein include:

-intestinal discomfort and indigestion

-dehydration

-unexplained exhaustion

-nausea

-irritability

-headache

-diarrhea

Thereare serious risks associated with chronic protein overconsumption, including:

-cardiovascular disease

-blood vessel disorders

-liver and kidney injuries

-seizures

-death

Doctors have also linked certain conditions to chronic protein overconsumption:

-type 2 diabetes

-cancer

-osteoporosis and osteopenia

d) ARE HIGH PROTEIN DIETS SAFE:-

People get between 10 and 35 percent of their daily energy intake from protein.Most people can safely eat between 2 and 3.5 g per kg of body weight daily, especially those who need more protein than others, such as athletes, pregnant ladies and breastfeeding women.

- What is whey protein

Fast facts on whey protein:-

-Many of the potential benefits are based on single studies and more evidence is required before making definitive judgment.

-Whey protein is a mixture of beta-lactoglobulin, alpha lactalbumin, bovine serum albumin, and immunoglobins.

-Possible benefits include weight loss and lowering cholesterol.

-Possible dangers include nausea and headaches, but at moderate doses, whey protein is not considered dangerous

People commonly use whey as supplementation, alongside resistance exercise, to help improve muscle protein synthesis and promote the growth of lean muscle mass.

Milk is made of two proteins, casein and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making. Whey protein is considered a complete protein as it contains all 9 essential amino acids. It is low in lactose content.

-Some Disease cured by use of Whey protein

-Asthma:

Whey protein could improve the immune response in children with asthma. One small study involving 11 children, published in the International Journal of Food Science and Nutrition, found that children with asthma who were supplemented with 10 gram whey protein twice daily for 1 month had an improved immune response.

-Blood pressure and cardiovascular disease: Research published in the International Dairy Journal found that beverages that were supplemented with whey protein significantly reduced blood pressure in patients with hypertension; their risk of developing heart disease or stroke was also lower.

-Reducing weight loss in people with HIV:

As published in the journal Clinical and Investigative Medicine found that whey protein may help reduce weight loss among HIV-positive patients

PROTEIN DIETS AND ITS IMPACT ON HUMAN BODY