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Protein Combining: Fact or Fiction?

protein-combining-fact-or-fiction The theory of combination of proteins became popular in the 1970s and has since experienced a resurgence in the health food industry

significant amounts of protein are promoted as a necessary component of every meal. In fact, the Paleo and Atkins diets are based on the concept.

ads abound in all forms of media to tell you to eat to be strong, slim and healthy more protein.

The idea is that you should combine several sources of different proteins in each meal in order to take in all the 20 amino acids that the body uses to synthesize proteins. The concept also emphasizes animal protein as an essential component of every meal.

This theory has been disproved as a healthy method of eating and here’s why.

The myth of the combination of proteins

of 20 amino acids that build proteins needed to grow sustain muscle and provide energy, 11 are essential. That is, it takes in as food. On the contrary, the body makes it in their own “non-essential” amino acids. In theory, you really need just to eat essential amino acids.

If the body had to rely on food conscious decisions at every meal to incorporate all the essential nutrients to survive, you will never stop eating. Worse, the body would begin to deteriorate if stopped.

are more efficient and intelligent that way.

If there is an excess of a particular nutrient, the body will either store or delete it. If not enough, the body will adjust to compensate and may crave a particular food to meet their needs.

Consider cultures living in strict accordance with the seasons, eat mainly plants in the summer and in the winter meat. While this is an extreme that most in the developed world do not experience, however, it is the demonstrative example of that synthesis of nutrients is not a continuing effort to process food-for-food.

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too much protein is unhealthy

Our bodies are designed to thrive in a wide variety of foods, without particular tension in any group. We need vitamins, minerals and phytonutrients from different food groups to thrive.

Currently, the US recommended daily protein amount is 0.36 grams per pound of body weight or 0.80 grams per kilogram. Thus, a 120-pound woman should eat about 43 grams a day and a man of 160 pounds, 57 grams.

Another guideline published by the World Health Organization recommends that women and men eat 5% of their daily calories from protein (6% of pregnant women or breastfeeding). Eating too much animal protein on a regular basis can lead to renal dysfunction gout, weight gain, and number of other health problems .

Indeed, meat and animal products are not the only viable sources of protein.

Vegetable protein is a complete protein

the foundation of the food chain is made up of plants. It is reasonable to believe that we can not get the amino acids we need unless we eat other animals. In fact, the opposite is true.

Eating a variety of plants is a much more efficient and healthy way to get your protein requirements (and no one gets cancer or heart disease by eating too vegetables):

“in general terms, it can be concluded that mixtures of plant proteins can serve as a complete and balanced source of amino acids which effectively implement the human physiological needs,” according to a review by the American journal of Clinical Nutrition ( 1 ).

In a letter to the Advisory Scientific American Heart Association, John McDougall, MD, an expert in vegetarian nutrition and best selling author -blasts misinformation protein promoted by medical sources

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” a vegetarian diet based on one or a combination of these unprocessed (for example, rice, corn, potatoes, beans), with the addition of vegetables and fruit starches provides all protein, amino acids, essential fats, minerals and vitamins (with the exception of vitamin B12) necessary for good health. erroneously suggest that people need to eat animal protein for nutrients are encouraging them to add foods that are known to contribute to heart disease, diabetes, obesity, and many forms of cancer, to name a few common problems. “( 2 )

The body knows what it needs

When you eat, food is digested and absorbed by the cells according to their function and necessity. “Pools” free amino acids float within cells, a product of the last several meals that ate, waiting to be combined with the remaining quota of 20 amino acids which is synthesized in protein needed, when needed, where needed . most essential and some non-essential amino acids in plasma after free food protein, while the food rich in protein had the opposite effect … in addition, our results show that a free meal of protein and a protein-rich meal with identical non-protein energy content elicit opposing effects on essential amino acids not only in plasma, but also in the muscle intracellular water. “( 3 )

with the caloric content of the two meals’ equal, blood cells and muscle is immersed in the pools for the amino acids needed when the protein was not there food.

Eating well is not complicated. A diet of a wide variety of plants contain virtually all the nutrients your body needs, including protein. So forget about the combination of protein and diversify their diet.


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