Monday, November 26, 2012

The Purpose of Protein



We will begin our discussion of the macronutrients with protein.

What do proteins do in the body? Why are they so important?

Protein provides the structural basis for our body: building and repairing our muscles, ligaments, tendons, organs, glands, nails, hair, blood, hormones, neurotransmitters, cell receptor sites, antibodies, and enzymes.  

As you read and learn about what protein does in your body, please consider this question – are you eating enough protein?

Let’s take a closer look at the functions of protein:

Building and repairing muscles, ligaments, and tendons – this is obviously an extremely important function.  Building and repairing is a continuous process.  One example is exercise.  Exercise breaks down muscle and then the body builds newer, bigger, and stronger muscle in its place via the repair process.  Protein is essential for a strong body.  If you have had a recent injury or are recovering from an injury protein is even more important.

Organs and glands – these are at the basic operating systems of your body.  The heart and lungs for breathing and circulation; the stomach, small intestines, large intestines, and pancreas for digestion; the liver for hundreds of functions including keeping the blood clean; the endocrine glands for producing the hormones that regulate and monitor how your body functions.  Protein keeps these systems up and running!

Nails and hair – for beautiful glowing hair and robust nails protein is an important ingredient.

Hormones – regulating and controlling all the key processes of your body.  This includes blood sugar control, stress response, metabolism, and the menstrual cycle to name a few.  Along with neurotransmitters the hormones determine how you feel physically, mentally, and emotionally at any given moment.

Neurotransmitters – neurotransmitters are very important as they keep us mentally sharp and decisive.  Quite simply – neurotransmitters give us the ability to be happy, alert, remember, and focus.  There are two types of neurotransmitters.  Excitatory neurotransmitters energize, excite, stimulate, focus, learn, and remember.  Inhibitory neurotransmitters keep us happy, relaxed, and peaceful.  As with most areas of life, it is all about balance.  

Antibodies – a critical part of our immune system to keep us healthy.

Enzymes – the catalyst to all the chemical reactions in our bodies. 

Where does protein come from?

Proteins come from both animal (meat, fish, poultry, milk, cheese, eggs) and plant sources (whole grains, legumes, nuts, and seeds).  When we eat protein we are actually consuming amino acids.  Different proteins have different amino acid compositions.  

Among the amino acids there are nine that are considered “essential.”  Anytime you hear the word “essential” in nutrition it means we need to eat that specific nutrient because our body does not manufacture it.  Other “essentials” are some fatty acids, Vitamin C, and minerals.

Since our body is constantly building and repairing itself, it requires a constant supply of protein.  Therefore I recommend protein be consumed with each meal. 

What proteins should I eat?
  • MEATS:  Beef, bison, lamb, veal, lean pork
  • POULTRY:  Chicken, turkey, duck
  • SEAFOOD:  Any fish or shellfish, fresh or frozen
  • OTHER PROTEINS:  Legumes (beans and peas)
  • NUTS & SEEDS:  Nuts and seeds such as: almonds, Brazil nuts, cashews, walnuts, pecans, pumpkin seeds, sunflower seeds, raw or dehydrated.  Natural nut butters where oil rises to the top - avoid commercial brands (containing hydrogenated oils and sugar).
  • DAIRY: Eggs, Butter, Cheese, Cottage cheese, Yogurt without added sugar
  • GRAINS:
·         Sprouted grain bread
·         Whole grain breads/crackers
·         Whole grains - brown rice, quinoa, bulgur, millet, wild rice
·         Whole grain cereals, pastas - i.e. oatmeal, health store cereals

Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. His office is in Mequon, WI. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.



Cut the Carbs

Carbs are great for energy, right?  

Carbohydrates are one of the more controversial of the macronutrients.  You will see heated debates illustrating the benefits of both low carbohydrate diets and high carbohydrate diets.  The Standard American Diet (SAD) has become a high carbohydrate diet.  Many experts believe this has fueled the current health crisis and the rising rates of obesity, heart disease, and diabetes.  These experts prefer a diet based more on protein and fat.

We use carbohydrates for energy.  They provide quick energy.  Carbohydrates are converted into blood glucose which feeds our brain and red blood cells. Ever notice how irritable you get when hungry?  The brain does not operate very well without nourishment.  When we need energy our brain lets us know!

So, no argument whether or not we need carbohydrates.  The critical point is how much of our diet should be devoted to carbohydrates, what the source of the carbohydrate should be, and what other forms of energy are available to us.  

We have two main options for energy: carbohydrates and fat.  When it comes to providing energy for our body each does it differently.  Think of a fire.  A carbohydrate is like a piece of paper.  You put it in the paper and it burns up quickly and to keep the fire burning more paper is needed quickly.  Fat is like a log.  It burns smoothly, steady, and for a much longer period of time.  What can we conclude?  Carbohydrates will certainly help us in the short term, but for sustained energy over the long term fat is the fuel of choice.  

If you find your energy levels going up and down all day with blood sugar highs and crashes then you are likely fueling yourself primarily with carbohydrates.  If you find your energy levels smooth and even throughout the day you are likely getting a good mixture for your body and activity level.

What carbohydrates are best for me?

When most of us think carbohydrate we think grains, breads, and sweets.  They are not the only choice.  Vegetables and fruits contain carbohydrates as well.  

Remember this simple equation.  To your body: CARBOHYDRATE = SUGAR!  That’s all you need to know. If we consume lots of carbohydrates (like 60% or more of our diet as recommended by the USDA) we consume lots of sugar.  While sugar can be used for energy, excess sugar is converted into fat and stored and has many adverse affects on the body.  The bottom line - it is sugar (excess carbohydrates) that makes us fat!  The experts that I referenced above recommend that carbohydrates be approximately 30-40% of your daily calories and no more than 150 grams per day.  If you are looking to balance blood sugars and lose weight they will go as low as 60 grams per day.

For a more complete look at the dangers of excess sugar I recommend this web site: http://nancyappleton.com/ and particularly this page: http://nancyappleton.com/141-reasons-sugar-ruins-your-health/.

The best source of carbohydrates is VEGETABLES.  They can be eaten as raw or steamed, preferably the lower carbohydrate vegetables (leafy greens, broccoli, and cauliflower) with two meals per day and snacks.  It is best to limit the starchy vegetables (potatoes, yams, corn, squash, and peas) to 3-4 times per week.  Raw vegetable salads and soups are another great source and can be consumed daily.  

It is best to practice balance and moderation of grains and fruits.  It is best to limit grains to 1-2 times per day maximum.  If you are trying to lose weight, even less than that is appropriate.  The best grains are:  sprouted grain bread: such as “Ezekiel”; whole grain breads/crackers; whole grains - brown rice, quinoa, bulgur, millet, wild rice; and brown rice pasta.  Fruits should be limited so that fructose consumption is less than 25 grams per day.  

When using sweeteners it is best to stick with the following: Stevia (a natural sweetener); raw honey; and pure maple syrup.

The carbohydrates to avoid as best as possible (hopefully there is nothing surprising in this list!): refined/white flour; refined/white grains; cookies, cakes, pastries; white sugar, brown sugar, all sweeteners not listed above; processed refined grain cold and hot cereals; and all artificial sweeteners.

Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. His office is in Mequon, WI. To learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call (262) 389-9907 or go to www.brwellness.com.