Article on the importance of protein to everyone

NaturalNews) Amino acids are the chemical building blocks of protein and could be called the building blocks of life. Structurally, your body is mainly compromised of proteins developed from amino acids. From twenty amino acids, the body manufactures more than 50,000 different types of protein that play vital roles in our bodies. Amino acids contribute significantly to the health of the nervous system, muscular structure, hormone production, vital organs and cellular structure. They are absolutely crucial for good health.

If you aren't getting enough amino acids in your diet, your health may be affected. Low levels of important amino acids are linked to symptoms like irritability, poor concentration, fatigue, depression and hormonal imbalances to name a few.

Amino acids can be broken down into two groups: essential and non-essential. The term essential has nothing to do with the importance of the amino acids, just whether or not the body can make them. Essential amino acids are those which cannot be made by the body, so you must get them from your diet. Non-essential amino acids can be manufactured by the body if the right material is provided.

Non-essential amino acids:

- Alanine
- Arginine
- Asparagine
- Aspartic Acid
- Cysteine
- Glutamic Acid
- Glutamine
- Glycine
- Histidine
- Proline
- Tyrosine

Essential amino acids:

- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Serine
- Threonine
- Tryptophan
- Valine

All of the amino acids perform vital functions in the body. They work best when you take in plenty of all types of amino acids, so it's important to get a variety of protein in your diet. The proteins in foods that contain all of the essential amino acids are called complete proteins. You will find complete sources of protein in dairy products, meat, fish, poultry and soy.

There is a common misunderstanding that it's very difficult for vegetarians and vegans to eat the right combination of amino acids. Although there should be a little planning involved, you can still easily get all of the essential amino acids without eating meat or dairy. It's not necessary to combine all the amino acids at every meal as long as you are eating a good variety of protein-rich foods on a daily basis. If you want to eat a good combination of amino acids without animal products, then you should include plenty of these foods in your diet:

- Nuts (peanuts, cashews, almonds, pecans, Brazil nuts)

- Seeds (pumpkin, sunflower, sesame)

- Beans (lima, chickpeas, pinto, navy)

- Whole soy foods (tempeh, edamame)

- Whole grains (barley, rye, wheat, rice)

- Vegetables (corn, potatoes, onions, mushrooms, broccoli)

When it comes to getting the right amino acids, the work isn't hard but the payoff is still enormous: a healthy body and mind that can function at their best.

Sources:

http://www.healthnews.com/natural-h...

http://www.alive.com/645a2a2.php?su...

http://ambafrance-do.org/nutrition/...

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"soy good or bad you decide"

The Ploy of Soy

Commercial milk products have been linked to a number of disease conditions including allergies, asthma, arthritis, diabetes, auto immune diseases, childhood anemia, heart disease and cancer. Many have turned to soy products as substitutes for dairy products. A popular booklet describes soy foods as " . . . uniformly high in protein but low in calories, carbohydrates and fats, entirely devoid of cholesterol, high in vitamins, easy to digest, tasty and wonderfully versatile in the kitchen, [which] positions them as irresistible new food staples for the evolving American diet. ¹. . . with each mouth watering soy food dish," says the author, "comes a balanced, adequate and sustainable nutritional package." ²
Leaving aside the question of whether products like tofu and soy milk are really "mouthwatering" and "irresistible," those charged with providing nutritious meals for their families should carefully examine claims that newly introduced soybean products provide an easily digested and complete nutritional package, one that adequately replaces dairy products like milk, butter and cheese, which have, after all, provided nourishment for generations of Americans.

History of the Bean

Soybeans come to us from the Orient. During the Chou Dynasty (1134 - 246 BC) the soybean was designated one of the five sacred grains, along with barley, wheat, millet and rice. However, the pictograph for the soybean, which dates from earlier times, indicates that it was not first used as a food; for whereas the pictographs for the other four grains show the seed and stem structure of the plant, the pictograph for the soybean emphasizes the root structure. Agricultural literature of the period speaks frequently of the soybean and its use in crop rotation. Apparently the soy plant was initially used as a method of fixing nitrogen.³ soybean did not serve as a food until the discovery of fermentation techniques, sometime during the Chou Dynasty. Thus the first soy foods were fermented products like tempeh, natto, miso and shoyu (soy or tamari sauce). At a later date, possibly in the 2nd century B.C., Chinese scientists discovered that a puree of cooked soybeans could be precipitated with calcium sulfate or magnesium sulfate (plaster of Paris or Epsom salts) to make a smooth pale curd - tofu or bean curd. The use of fermented and precipitated soy products soon spread to other parts of the Orient, notably Japan and Indonesia. Although the highly flavored fermented products have elicited greater interest among scientists and epicures, it is the bland precipitated products that are most frequently used, accounting for approximately 90% of the processed soybeans consumed in Asia today.4 The increased reliance on bean curd as a source of protein, which occurred between 700 A.D. and the present time, has not necessarily been a beneficial change for the populations of the Orient and Southeast Asia.

Fit for Human Consumption?

The Chinese did not eat the soybean as they did other pulses (legumes) such as the lentil because the soybean contains large quantities of a number of harmful substances. First among them are potent enzyme inhibitors which block the action of trypsin and other enzymes needed for protein digestion. These "antinutrients" are not completely deactivated during ordinary cooking and can produce serious gastric distress, reduced protein digestion and chronic deficiencies in amino acid uptake. In test animals, diets high in trypsin inhibitors cause enlargement and pathological conditions of the pancreas, including cancer. The soybean also contains hemaglutinin, a clot promoting substance that causes red blood cells to clump together. Trypsin inhibitors and hemaglutinin have been rightly labeled "growth depressant substances." They are deactivated during the process of fermentation. In precipitated products, enzyme inhibitors concentrate in the soaking liquid rather than in the curd. Thus in tofu and bean curd, these enzyme inhibitors are reduced in quantity, but not completely eliminated.
Soybeans are also high in phytic acid or phytates. This is an organic acid, present in the bran or hulls of all seeds, which blocks the uptake of essential minerals-calcium, magnesium, iron and especially zinc-in the intestinal tract. Although not a household word, phytates have been extensively studied. Scientists are in general agreement that grain and legume based diets high in phytates contribute to widespread mineral deficiencies in third world countries.⁵ Analysis shows that calcium, magnesium, iron and zinc are present in the plant foods eaten in these areas, but the high phytate content of soy and rice based diets prevents their absorption. The soybean has a higher phytate content than any other grain or legume that has been studied.⁶ Furthermore, it seems to be highly resistant to many phytate reducing techniques such as long, slow cooking.⁷ Only a long period of fermentation will significantly reduce the phytate content of soybeans. Thus fermented products such as tempeh and miso provide nourishment that is easily assimilated, but the nutritional value of tofu and bean curd, both high in phytates, is questionable.
When precipitated soy products are consumed with meat, the mineral blocking effects of the phytates are reduced.⁸ The Japanese traditionally eat tofu as part of a mineral-rich fish broth. Vegetarians who consume tofu and bean curd as a substitute for meat and dairy products risk severe mineral deficiencies. The results of calcium, magnesium and iron deficiency are well known, those of zinc are less so. Zinc is called the intelligence mineral because it is needed for optimal development and functioning of the brain and nervous system. It plays a role in protein synthesis and collagen formation; it is involved in the blood sugar control mechanism and thus protects against diabetes; it is needed for a healthy reproductive system. Zinc is a key component in numerous vital enzymes and plays a role in the immune system. Phytates found in soy products interfere with zinc absorption more completely than with other minerals.⁹ Literature extolling soy products tends to minimize the role of zinc in human physiology, and to gloss over the deleterious effect of diets high in phytic acid.
Milk drinking is given as the reason second generation Japanese in America grow taller than their native ancestors. Some investigators postulate that the reduced phytate content of the American diet�whatever may be its other deficiencies-is the true explanation, pointing out that Asian and Oriental children who do not get enough meat and fish products to counteract the effects of a high phytate diet, frequently suffer rickets, stunting and other growth problems.¹⁰ The current climate of medical opinion in America has cast a cloud of disapproval on tallness. Parents would do well to ask their six-year-old boys whether they would prefer to be six-foot-one or five-foot-seven when they grow up, before substituting tofu for eggs, meat and dairy products.

Marketing the Soybean

The truth is, however, that most Americans are unlikely to adopt traditional soy products as their principal food. Tofu, bean curd and tempeh have a disagreeable texture and are too bland for the Western palate; pungent and musty miso and natto lose out in taste tests; only soy sauce enjoys widespread popularity as a condiment. The soy industry has therefore looked for other ways to market the superabundance of soybeans now grown in the United States.
Large scale cultivation of the soybean in the United States began only after the Second World War, and quickly rose to 140 billion pounds per year. Most of the crop is made into animal feed and soy oil for hydrogenated fats- margarine and shortening. During the past 20 years, the industry has concentrated on finding markets for the byproducts of soy oil manufacture, including soy "lecithin", made from the oil sludge, and soy protein products, made from defatted soy flakes, a challenge that has involved overcoming consumer resistance to soy products, generally considered tasteless "poverty foods". "The quickest way to gain product acceptability in the less affluent society," said a soy industry spokesman, " ... is to have the product consumed on its own merit in a more affluent society."¹¹ Hence the proliferation of soy products resembling traditional American foods-soy milk for cows milk, soy baby formula, soy yogurt, soy ice cream, soy cheese, soy flour for baking and textured soy protein as meat substitutes, usually promoted as high protein, low-fat, no cholesterol "healthfoods" to the upscale consumer increasingly concerned about his health. The growth of vegetarianism among the more affluent classes has greatly accelerated the acceptability and use of these ersatz products. Unfortunately they pose numerous dangers.

Processing Denatures and Dangers Remain

he production of soy milk is relatively simple. In order to remove as much of the trypsin inhibitor content as possible, the beans are first soaked in an alkaline solution. The pureed solution is then heated to about 115 degrees C in a pressure cooker. This method destroys most (but not all) of the anti-nutrients but has the unhappy side effect of so denaturing the proteins that they become very difficult to digest and much reduced in effectiveness.¹² The phytate content remains in soy milk to block the uptake of essential minerals. In addition, the alkaline soaking solution produces a carcinogen, lysinealine, and reduces the cystine content, which is already low in the soybean.¹³ Lacking cystine, the entire protein complex of the soybean becomes useless unless the diet is fortified with cystine-rich meat, eggs, or dairy products, an unlikely occurrence as the typical soy milk consumer drinks the awful stuff because he wants to avoid meat, eggs and dairy products.
Most soy products that imitate traditional American food items, including baby formulas and some brands of soy milk, are made with soy protein isolate, that is the soy protein isolated from the carbohydrate and fatty acid components that naturally occur in the bean. Soy beans are first ground and subjected to high-temperature and solvent extraction processes to remove the oils. The resultant defatted meal is then mixed with an alkaline solution and sugars in a separation process to remove fiber. Then it is precipitated and separated using an acid wash. Finally the resultant curds are neutralized in an alkaline solution and spray dried at high temperatures to produce high protein powder. This is a highly refined product in which both vitamin and protein quality are compromised-but some trypsin inhibitors remain, even after such extreme refining! Trypsin inhibitor content of soy protein isolate can vary as much as 5-fold.^l4 In rats, even low level trypsin inhibitor soy protein isolate feeding results in reduced weight gain compared to controls.¹⁵ Soy product producers are not required to state trypsin inhibitor content on labels, nor even to meet minimum standards, and the public, trained to avoid dietary cholesterol, a substance vital for normal growth and metabolism, has never heard of the potent anti-nutrients found in cholesterol-free soy products.

Soy Formula Is Not the Answer

Soy protein isolate is the main ingredient of soy-based infant formulas. Along with trypsin inhibitors, these formulas have a high phytate content. Use of soy formula has caused zinc deficiency in infants.¹⁶ Aluminum content of soy formula is 10 times greater than milk based formula, and 100 times greater than unprocessed milk.¹⁷ Aluminum has a toxic effect on the kidneys of infants, and has been implicated as causing Alzheimer's in adults. Soy milk formulas are often given to babies with milk allergy; but allergies to soy are almost as common as those to milk.¹⁸ Use of soy formula to treat infant diarrhea has had mixed results, some studies showing improvement with soy formula while others show none at all.¹⁹ Soy formulas lack cholesterol which is absolutely essential for the development of the brain and nervous system; they also lack lactose and galactose, which play an equally important role in the development of the nervous system. A number of other substances, which are unnecessary and of questionable safety, are added to soy formulas including carrageenan, guar gum, sodium hydroxide (caustic soda), potassium citrate monohydrate, tricalcium phosphate, dibasic magnesium phosphate trihydrate, BHA and BHT. Nitrosamines, which are potent carcinogens, are often found in soy protein foods, and are greatly increased during the high temperature drying process.²⁰ Not surprisingly, animal feeding studies show a lower weight gain for rats on soy formula than those on whole milk, high-lactose formula.²¹ Similar results have been observed in children on macrobiotic diets which include the use of soy milk and large amounts of whole grains. Children brought up on high-phytate diets tend to be thin and scrawny.²²

Fabricated Soy Foods

A final indignity to the original soy bean is high-temperature, high-pressure extrusion processing of soy protein isolate to produce textured vegetable protein. Numerous artificial flavorings, particularly MSG, are added to TVP products to mask their strong "beany" taste, and impart the flavor of meat. Soy protein isolate and textured vegetable protein are used extensively in school lunch programs, commercial baked goods, diet beverages and fast food products. They are heavily promoted in third world countries and form the basis of many food give-away programs. These soy products greatly inhibit zinc and iron absorption; in test animals they cause enlarged organs, particularly the pancreas and thyroid gland, and increased deposition of fatty acids in the liver.²³ Human feeding tests to determine the cholesterol lowering properties of soy protein isolate have not shown them to be effective.²⁴ Nevertheless, they are often promoted as having beneficial effects on cholesterol levels.

Cancer Preventing or Cancer Causing?

The food industry also touts soy products for their cancer preventing properties. Isoflavone aglycones are anticarcinogenic substances found in traditionally fermented soybean products. However, in non-fermented soy products such as tofu and soy milk, these isoflavones are present in an altered form, as beta-glycoside conjugates, which have no anti-carcinogenic effect.²⁵ Some researchers believe the rapid increase in liver and pancreatic cancer in Africa is due to the introduction of soy products there.²⁶
The fatty acid profile of the soybean includes large amounts of beneficial omega-3 fatty acids compared to other pulses (legumes); but these omega-3 fatty acids are particularly susceptible to rancidity when subjected to high pressures and temperatures. This is exactly what is required to remove oil from the bean, as soybean oil is particularly difficult to extract. Hexane or other solvents are always used to extract oil from soybeans, and traces remain in the commercial product.

Soy Protein Is Not Complete

While fermented soy products contain protein, vitamins, anti-carcinogenic substances and important fatty acids, they can under no circumstances be called nutritionally complete. Like all pulses, the soybean lacks vital sulfur-containing amino acids cystine and methionine. These are usually supplied by rice and other grains in areas where the soybean is traditionally consumed. Soy should never be considered as a substitute for animal products like meat or milk. Claims that fermented soy products like tempeh can be relied on as a source of vitamin B12, necessary for healthy blood and nervous system, have not been supported by scientific research.²⁷ Finally, soybeans do not supply all-important fat soluble vitamins D and preformed A (retinol) which act as catalysts for the proper absorption and utilization of all minerals and water soluble vitamins in the diet. These "fat soluble activators" are found only in certain animal foods such as organ meats, butter, eggs, fish and shellfish. Carotenes from plant foods and exposure to sunlight are not sufficient to supply the body's requirements for vitamins A and D.²⁸ Soy products often replace animal products in third world countries where intake of B12and fat soluble A and D are already low. Soy products actually increase requirements for vitamins B12 and D.²⁹
Are soy products easy to digest, as claimed? Fermented soy products probably are; but unfermented products with their cargo of phytates, enzyme inhibitors, rancid fatty acids and altered proteins most certainly are not. Pet food manufacturers promote soy free dog and cat food as "highly digestible".

Only Fermented Soy Products Are Safe

To summarize, traditional fermented soy products such as miso, natto and tempeh-which are usually made with organically grown soybeans-have a long history of use that is generally beneficial when combined with other elements of the Oriental diet including rice, sea foods, fish broth, organ meats and fermented vegetables. The value of precipitated soybean products is problematical, especially when they form the major source of protein in the diet. Modern soy products including soy milks and ersatz meat and dairy products made from soy protein isolate and textured vegetable protein are new to the diet and pose a number of serious problems.

Another Look at Milk

What then about dairy products? A few studies have linked modern commercial milk products with serious diseases such as cancer, diabetes and arthritis; but natural milk products have a long history of conferring good health in many parts of the globe. Dr. Weston Price, a pioneer in the science of nutrition, studied isolated population groups during the 1930's. He found that milk products were the principal food of many supremely healthy populations including isolated villagers in the Swiss Alps, the Masai and related tribes in Africa, and Arabic peoples in the Middle East.³⁰
Of the three areas in the world noted for the longevity of the local population -the Caucasus Mountains in Russia, the village of Vilcabamba in Ecuador and the land of the Hunza in northern India- all three use whole milk products. The people of Hunza and Kashmir consume whole fermented goat milk products; inhabitants of Vilcabamba consume raw cows milk which they usually separate into cream cheese and whey; and the centenarians of the Caucasus Mountains eat whole milk yogurt and other dairy products.
Milk products form the backbone of the Hindu diet, with clarified butter (ghee) and fermented curds eaten with every meal. "The cows are our friends, they give food, they give strength, they likewise give a good complexion and happiness," said Gautama Buddha. While the Japanese have the longest life span of the civilized world on a diet containing few milk products, the Swiss are a close second in the longevity stakes with a diet just loaded with rich milk products like butter, cream and cheese. Tied for third and fourth are the Austrians and the Greeks. Both these populations consume whole milk products, especially cheese. Milk products are even found in some parts of the Orient, from water buffalo milk in Southeast Asia to cows milk in northern China. The longest living man in the West was Old Par, an English peasant who labored in the fields until his death at 152 years. His diet consisted almost entirely of raw goat milk products-milk, cheese and whey.³¹

Processing Is the Problem

The path that transforms healthy milk products into allergens and carcinogens begins with modern feeding methods that substitute high-protein, soy-based feeds for fresh green grass; and breeding methods to produce cows with abnormally large pituitary glands so that they produce three times more milk than the old fashioned scrub cow. These cows need antibiotics to keep them well. Their milk is then pasteurized so that all valuable enzymes are destroyed-lactase for the assimilation of lactose; galactase for the assimilation of galactose; phosphatase for the assimilation of calcium. Literally dozens of precious enzymes are destroyed in the pasteurization process. Without them milk is very difficult to digest. The human pancreas is not always able to produce these enzymes; overstress of the pancreas can lead to diabetes and other diseases.³²
Non-fat dried milk is added to 1% and 2% milk. Unlike the cholesterol in fresh milk, which plays a variety of health promoting roles, the cholesterol in nonfat dried milk is oxidized and it is this rancid cholesterol that promotes heart disease. Like all spray dried products, non-fat dried milk has a high nitrite content. Non-fat dried milk and sweetened condensed milk are the principal dairy products in third world countries; use of ultra high temperature pasteurized milk is widespread in Europe.

Quality Dairy Products Are Available

Public health officials and the National Dairy Council have worked together in this country to make it very difficult to obtain wholesome fresh raw dairy products. Nevertheless, they can be found with a little effort. In some states you can buy raw milk directly from farmers. Whole pasteurized non-homogenized milk from cows raised on organic feed is now available in many gourmet shops and health food stores. It can be cultured to restore enzyme content, at least partially.³³ Cultured buttermilk is often more easily digested than regular milk; it is an excellent product to use in baking.
Many shops now carry whole cream, that is merely pasteurized (not ultra pasteurized like most commercial cream): diluted with water it is delicious on cereal and a good substitute for those allergic to milk. Traditionally made creme fraiche (European style sour cream) also has a high enzyme content. Fresh, organic yogurt made from whole milk according to traditional methods is also now available, as well as organic raw cheese. Many imported cheeses are raw (look for the words "milk" or "fresh milk" on the label) and are of very high quality.

Butter Is a Healthy Food

Organic, cultured butter is available in many stores. It has restored enzymes and a high vitamin A content. Contrary to widely held opinion, there is no evidence that butter contributes to heart disease or cancer. At the turn of the century, butter consumption in America was 18 pounds per person per year. Today it is a mere five pounds. As butter consumption has plummeted, cancer and heart disease have risen dramatically. The real blame for this increase points squarely at hydrogenated butter substitutes�margarine and shortening.³⁴ Butter contains many nutrients that protect us against disease. Those with severe allergies to milk products can still eat clarified butter (ghee) and enjoy its good taste and numerous nutritional benefits.
In countries that traditionally produce milk, adults favor fermented products such as yogurt, clabber, buttermilk and soft and hard cheeses. These are easier to digest because of enhanced enzyme content. But fresh whole milk is easily digested by most children and is an appropriate food up to the age of three or four. A child's toleration for milk will be much greater if it is raw. If you have property in the country, consider raising scrub cows or goats in order to provide fresh raw milk for your children, grandchildren, nieces and nephews-there is no greater gift you can give them than the healthy start conferred by fresh whole raw milk.

Homemade Formula Best for Babies

Neither milk-based nor soy-based infant commercial formulas can be recommended for optimal development of the infant. Mothers who cannot breast feed, for whatever reason, should prepare homemade formula based on whole milk for their babies. The rare child allergic to whole milk formula should be given a whole foods meat-based formula, not one made of soy protein isolate. Time invested in preparing homemade formula will be well rewarded with the joys of conferring robust good health on your children.

Consumer Beware!

To summarize, there may be some beneficial factors in soy foods prepared according to traditional fermentation methods. In the Orient these are eaten in small amounts as condiments, and not as a replacement for animal foods. Highly processed soy protein isolates and textured vegetable protein have little in common with traditional soy products. They might be compared to plastic processed cheese slices, which have nothing in common with traditionally processed whole milk natural cheeses.
Promotion of modern, industrially processed soy products should be viewed with skepticism. This is a huge and powerful industry. Archer Daniel Midlands, the world's major soy processor, spends heavily on advertising, especially for news programs on major networks. The company spent $4.7 million for advertising on "Meet the Press" and $4.3 million on "Face the Nation" during the course of a year.
ADM also has holdings in major newspapers. Naturally, the press presents soy in a favorable light. ADM lobbies heavily in Washington, and supports university research programs. ADM president Dwayne Andreas is a fanatic about spreading soy-based food around the world. There's a lot in it for him-but not much in it for us. Consumer beware. There is no joy in soy--it's a ploy. 
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Double bonus value for the protein diet

Diets high in protein promote weight loss and cardiovascular health

A recent study focused on the impact of diets high in protein on energy expenditure and satiety. Researchers studied the effects of diets on weight loss, body composition, cardiovascular risk, and blood sugar control.

They found that protein induced and promoted energy expenditure and promoted feelings of fullness and satisfaction that contributed to weight control. Their review of randomized controlled trials revealed that these studies have continued to show the comparable and even superior effects on weight loss of diets high in protein compared to lower protein diets. Preservation of lean body mass and improvement in cardiovascular risk factors was also noted.

The researchers concluded that diets in which protein is moderately increased and high carbohydrate foods are modestly decreased help control body weight, composition, and other associated metabolic parameters. This study is from the October, 2008 Current Opinions in Endocrinology, Diabetes, and Obesity.

Protein is the primary nutrient that influences metabolism

According to the FDA, people need 50 grams of protein per day, based on a 2000 calorie diet. This would be a diet that provides 200 calories from protein, or ten percent. This amount is seen as providing a minimum to sustain body structure and DNA synthesis, but it ignores the amount of protein needed to preserve muscle during weight loss and exercise. When high quality protein is increased beyond this basic amount, it may benefit muscle function and health as well as facilitate weight loss through the burning of calories.

Protein is the single most important nutrient that influences metabolic rate and favorably influences weight loss. Protein improves immunity and antioxidant function, builds HDL cholesterol, and enhances insulin function. It facilitates the message to the body to feel satisfied. All these functions contribute to the ability of the body to reach and maintain its ideal weight.

"Protein is like 2 X 4s and plywood showing up at your liver's jobsite", according to health guru Byron Richards. "Metabolism is kicked into gear." He notes that a higher protein breakfast can boost metabolic rate as much as 30 percent for as long as 12 hours.

Protein is critical for many bodily functions

Every cell in the human body contains protein. It is a major component of skin, muscles, organs, and glands. It is present in all body fluids with the exception of bile and urine. Protein helps the body repair cells and make new one. Without ample levels of protein, the body is unable to sustain and regenerate itself. Protein is especially important for growth and development during childhood, adolescence, and pregnancy.

Byron's formula for weight loss is 30 percent of calories from high quality protein, 30 percent from carbohydrates, and 40 percent from fat that includes a significant amount of saturated fat. This means that on a typical 2000 calorie diet, 600 of the calories would come from protein. He is a big fan of saturated fats because they produce energy and feelings of satiety, unlike the widely promoted vegetable oils which produce inflammation and cancer by deadening cellular energy. High quality protein should be eaten at each meal and can also be eaten as a snack.

This ratio should be maintained whether one's calorie needs are more or less than the 2000 calories, which is really just an artificial standard. Anyone who engages in frequent strenuous exercise or has a large body frame will probably need a higher calorie diet while maintaining the 30 percent guideline for protein.

High quality protein does not have to be animal protein

Many Americans have been brought up to believe that getting high quality protein must involve eating large amounts of animals or dairy products. Yet there is a downside to eating animal protein. Kidney failure, osteoporosis, cancer, heart disease, gout, and low energy are potential negative effects from eating a diet high in animal protein. The Mediterranean diet which has been shown to reduce mortality from all causes and promote health and longevity features small amounts of yogurt and cheese as the only animal protein eaten on a daily basis. Small servings of fish are eaten a few times a week, and land animal flesh is consumed as infrequently as once a month on this diet.

It is ironic that the traditional plant based diet consumed by people living in poorer countries supports their hard working lifestyle and leaves them relatively disease free. The myth that Americans must consume large amounts of animal protein is the result of pressure by the animal meat industry. The reliance on animal protein places a heavy burden on the body as well as on the environment and resources needed to produce such protein.

Unless animal protein is produced without the use of harmful substances like Paylean, hormones and antibiotics, it is unfit to eat because it is contaminated. The only meat and dairy products that should ever be eaten are those from producers who have made a commitment to produce high quality products that do not contain these harmful substances. These producers have shown that they care about and are responsive to the wishes of their customers. Products from these producers cost more because their cost of production is higher. However, since animal products should make up only a small part of protein intake, the additional cost becomes a minimal consideration.

Vegetable protein can be high quality, complete protein

Animal protein is not eaten and instantly made available as human protein. Animal protein must be broken down and reassembled before it can be used by people. Proteins are composed of amino acids, twelve of which are made by the human body. The other nine are called essential amino acids and must be obtained from food. Most animal products, such as meat and dairy, contain all the essential amino acids needed for reassembling into human protein. Because they have all the essential amino acids, they are referred to as complete proteins.

Many Americans seem to think that complete protein cannot be obtained from vegetable sources. The truth is that most proteins from vegetables also contain all nine essential amino acids, but one or two of them may be at low levels compared to the protein in animal foods. The amino acids found in vegetables are just as high quality as the amino acids found in animals products and can be used just as effectively by the human body.

Vegetarians once spent a lot of time planning meals to make sure that foods high in all the essential amino acids were represented, but the need to do all that has been refuted. Research revealed that proteins have a tendency to pool in the body and remain available for combining with other proteins for as long as two days. Many vegetarians now operate under the notion that plenty of all the essential amino acids can be gotten by eating a variety of vegetables or grains over a this two day period.

The superstars of vegetable protein are :

Quinoa
Buckwheat
Hempseed
Soybeans (which should only be eaten fermented)
Blue green algae (spirulina, chlorella and others)

These five vegetarian sources are the only ones that offer complete protein and can stand alone as the main protein source in any meal.

Foods that offer high levels of incomplete protein include beans, peas, nuts, seeds, and many grains. Beans, lentils, and peas can be easily combined with brown rice or corn to create a delicious complete protein dish. Cheese added to legume or other vegetable dishes, or to grain dishes, creates a complete protein for non-vegetarians. Other combos that create complete protein include bean or lentil soup combined with a side of whole grain crackers, peanut or other nut butter on whole grain bread, whole grain pasta with peas or broccoli, hummus on pita bread, and veggie burgers on whole grain rolls.

If weight loss is the goal, go easy on the high carbohydrate foods that are easily broken down in the body, like pasta, potatoes, rice and bread. If you are not a vegetarian, stick with small amounts of animal products added to a diet that features non starchy vegetable protein. If you are a vegetarian and trying to shed some pounds, eat from the superstar complete protein vegetable list as often as possible.
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"MORE BENEFITS FOR THE CONSUMPTION OF PLANT PROTEINS"

Soy protein consumption could help protect against bone loss in post menopausal women, suggests a new study that adds to previous findings linking soy to bone health in women.

Published in the December 2008 issue of Osteoporosis International, the study followed over 400 perimenopausal Chinese women for 30 months to investigate change in bone mineral density and its determinants.
The findings revealed that the fastest bone loss occurred in women undergoing menopause – but that soy protein intake seemed to exert a positive effect on bone health, together with maintenance of body weight and physical fitness.
Soy and bone health
Limiting bone loss in post-menopausal women could ease the burden of osteoporosis, a disease that affects half of all women over the age of 50. According to the International osteoporosis Foundation, the total direct cost of osteoporotic fractures is €31.7 bn in Europe alone.
Previous studies have reported conflicting results concerning soy isoflavones (40 to 99 mg/d doses) and bone health for postmenopausal women. But a recent meta-analysis added to the debate by reporting that such doses of soy isoflavones (less than 90 mg/d) may improve bone density (Clinical Nutrition, doi:10.1016/j.clnu.2007.10.012).
Moreover, other studies from China have linked soy isoflavones to increases in bone mineral density (BMD), and a recent large study in the Archives of Internal Medicine (2005, Vol. 165, pp. 1890-1895) reported that high soy consumption was linked with a 48 per cent decrease in fractures for women who had been menopausal for less than 10 years.
New findings
The new study recruited 438 Hong Kong Chinese women, aged 45 to 55 through random telephone dialling and primary care clinic. Researchers took bone mass, body composition and lifestyle measurements at baseline and at 9-, 18- and 30-month follow-ups.

Menopausal status was classified as pre- or postmenopausal or transitional. Using multiple regression analyses derived from baseline and follow-up measurements, the researchers found that menopausal status was the strongest determinant of bone changes.
Premenopausal women had an annual bone loss of around 0.5 per cent. Women in the ‘transitional’ group had 2 to 2.5 per cent bone loss, and postmenopausal women recorded around 1.5 per cent loss.
“Multiple regression analyses, revealed that a positive regression slope of body weight was protective for follow-up bone loss at all sites. Number of pregnancy, soy protein intake and walking were protective for total body BMC. Higher baseline LM was also protective for neck of femur BMD,” wrote the researchers.
Source:
‘Change in bone mineral density and its determinants in pre- and perimenopausal Chinese women: the Hong Kong perimenopausal women osteoporosis study’Osteoporosis International, Volume 19, Number 12 / December, 2008
DOI10.1007/s00198-008-0614-2
Authors: Ho SC, Chan SG, Yip YB, Chan CS, Woo JL, Sham A.
Department of Community and Family Medicine, The Chinese University of Hong Kong, 4/F School of Public Health, Prince of Wales Hospital, Shatin, NT, Hong Kong.

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ARE PLANT PROTEINS HEALTHIER THAN ANIMAL BASED PROTEINS

Plant proteins key to weight loss, healthy cholesterol, suggests study

By Lorraine Heller, 10-Jun-2009

A diet low in carbohydrates and high in plant-based proteins could improve blood cholesterol levels while promoting weight loss, according to a new study.

In a paper published this week in the JAMA journal Archives of Internal Medicine, scientists suggested that popular low-carb diets with meat protein, which are often promoted for weight loss, may contain high levels or saturated fat and cholesterol, which could lead to the “potential for adverse effects”.
"This lack of a benefit for LDL-C control is a major disadvantage in using this dietary strategy in those already at increased risk of coronary heart disease," write David Jenkins, M.D., of St. Michael's Hospital and the University of Toronto, Ontario, Canada, and colleagues.
"A plant-based low-carbohydrate diet high in vegetable proteins and oils may be an effective option in treating those with dyslipidemia for whom both weight loss and lower LDL-C concentrations are treatment goals," wrote the authors, adding that more research was needed to confirm the benefits.
‘Eco-Atkins’
Their study, which was supported by the soy protein manufacturer Solae, found that overweight individuals who ate a low-calorie, low-carbohydrate diet high in plant-based proteins for four weeks lost weight and experienced improvements in blood cholestrol levels and other heart disease risk factors.
The researchers randomly assigned 25 participants to this diet, which they term the ‘Eco-Atkins’ diet, for a period of four weeks. The vegetable proteins in this diet were derived from gluten, soy, nuts, fruits, vegetables, cereals and vegetable oils.
Another 25 participants were given a high-carbohydrate, lacto-ovo vegetarian control diet, which was based on low-fat dairy and whole grain products. The diets provided 60 per cent of participants’ estimated calorie requirements.
After four weeks, both groups recorded similar levels of weight loss – around 4kg or 8.8lbs. However, reductions in LDL-C levels and improvements in the ratios between total cholesterol and HDL-C were greater for the low-carbohydrate diet compared with the high-carbohydrate diet, wrote the researchers.
“The low-carbohydrate diet also appeared to produce beneficial changes in levels and ratios of apolipoproteins, proteins that bind to fats. In addition, small but significantly greater reductions were seen in both systolic (top number) and diastolic (bottom number) blood pressure for the low-carbohydrate vs. the high-carbohydrate group.”
‘Debatable’ benefits
The authors said their study provides insight into “debatably more effective and possibly safer tactics” for designing higher-protein diets for weight loss and cardiovascular risk reduction.
“However, it is premature to recommend the 'Eco-Atkins' diet as a weight loss diet of choice without confirmation of its efficacy in larger studies of more diverse and higher-risk individuals. Long-term studies are also essential to ascertain both sustainability and safety," they concluded.
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"IS PROTEIN JUST FOR BODY BUILDERS"

The simple answer to this is no.But that would be too easy to just leave it there.To be honest we all need certain levels of protein in our diets to build and repair tissues in the body, as well as the production of enzymes and hormones.

To lose weight more quickly, you can begin an exercise routine which will help increase your metabolism. Losing weight requires eating and exercising sensibly.
Starving yourself is the worst thing you can do if you're trying to slim down. Make sure that you have breakfast as soon as you wake up. Eating extra carbs in the morning along with eating 6 times a day will help you lose weight.
Every meal that you eat should include lean protein, foods containing monounsaturated fat, and complex carbohydrates. If you stick to this diet, you will find that your metabolism levels increasing and your body will burning more fat than it ever has.
There are so much toxic wastes, pollutants, carcinogens, smoke and other toxins in the air and the foods we eat. Toxins are stored in the fatty tissue of your body in an effort to safeguard you.
You need to do things differently if you want to lose weight and rid your body of dangerous chemicals. A fat burning body wrap will help you remove toxins from your body while burning inches from your waist. This action will help your body metabolize fat thus allowing you to lose weight faster.
With this method, toxins will be removed from your body which will allow you to burn fat from the areas where fat is stored on your body. Stay positive and stay committed! Sticking to this healthy weight loss regimen will give you the results you're looking for.
Exercise is very important in weight control, but even more important is eating healthy foods in the right amounts. If you drink enough water and eat well, you need only exercise 20 minutes at a time, 3 times per week. Follow these tips and you will be thin and healthy in no time at all.

No matter how you decide to alter your lifestyle in terms of nutrition and exercise, be certain to get detox your system regularly and to get consistent exercise. Without the proper nutrition, exercise, and detoxification regimen, you may be halting your weight loss efforts before they even begin.
Article Source: http://EzineArticles.com/?expert=Christopher_Heffron 
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