Gluten is a protein that is actually quite foreign to human physiology; therefore it turns on inflammation and can cause a "leaky brain." Watch as neurologist David Perlmutter, MD, explains how gluten can have a negative impact on our brain health.
Protein
We hardly ever eat straight protein, but get it from foods like meats, fish, and soy, along with fats and carbohydrates in a protein package. Almost all reasonable diets provide enough protein for your body to break down into the building blocks knows as amino acids.
Recent interest in protein has been created by studies showing that diets high in protein and low in carbohydrates are at least as effective as low fat higher carbohydrate diets. Severe lack of protein can cause malnutrition diseases, but there is little evidence that high levels of protein do anything harmful.
Recently Answered
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1 AnswerA
Celiac Disease Foundation answeredResearch suggests that introducing gluten in a baby's diet within the first few months can greatly increase the risk for celiac disease later in life. However, there is also research suggesting that introducing gluten too late also increases risk of celiac disease.
There is therefore no conclusive research that has determined when the best time to introduce gluten into the diet is to prevent celiac disease from developing. Be sure to always get the support of your pediatrician or dietitian to make sure your baby is getting the nutrients he needs. -
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Tim Ferriss , Fitness, answeredThere's a popular (mis)belief that the human body can't absorb more than 30 grams of protein per meal. The science refutes this.
Researchers in France have found that eating protein all at once can be just as well absorbed as spreading it out over your day. A group of 26-year-old women were given either 80% of their protein for the day at one meal or spread over multiple meals. After two weeks, there was no difference between the subject and control groups in terms of nitrogen balance, whole-body protein turnover, whole-body protein synthesis, or protein breakdown.
In both subjects and controls, the amount of protein given was 1.7 grams of protein per kilogram of fat-free mass per day. This means that, for a 26-year-old, 125-pound woman, eating 77 g of protein in one meal had the same effects as spreading it out.
The experiment was then repeated in older subjects, with whom, it turns out, eating protein all at once can actually lead to better protein retention. Giving elderly women 80% of their protein for the day at one meal over a period of two weeks led to almost 20% more synthesis and retention of protein compared to dividing it into smaller doses.
So it appears that daily total protein is more important than per-meal protein.
A good rule of thumb for daily intake, and a safe range based on the literature, is 0.8–2.5 grams of protein per kilogram of bodyweight. For muscular gain, I suggest at least 1.25 grams per pound of current lean bodyweight, which means you subtract your bodyfat first. Here are a few examples:- 100 lbs of lean mass = 125 grams of protein
- 110 lbs = 137.5 g
- 120 lbs = 150 g
- 130 lbs = 162.5 g
- 140 lbs = 175 g
- 150 lbs = 187.5 g
- 160 lbs = 200 g
- 170 lbs = 212.5 g
- 180 lbs = 225 g
- 190 lbs = 237.5 g
- 200 lbs = 250 g
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See All 2 AnswersThe amount of protein in foods varies. Meats, poultry, fish, beans, soy, nuts, seeds and lentils, eggs, the whole grain quinoa, milk, yogurt, and cheese are food sources rich in protein. Many grains like cereal, bread, rice, pasta and vegetables contain a small amount of protein. A one ounce serving of meat, fish, poultry or cheese is about 7-8 grams of protein whereas 1 cup of milk is 8 grams of protein. Greek yogurt contains anywhere from 14-18 grams of protein for a 6 ounce serving. One ounce of tempeh, ¼ cup tofu, ¼ cup soybeans, ¼ cup refried beans, ½ ounce of nuts or seeds, or ¼ cup of cooked dry peas or beans are each equal to one ounce of protein in meat.
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Intermountain Registered Dietitians , Nutrition & Dietetics, answered on behalf of Intermountain HealthcareSee All 2 AnswersEat 2 to 3 servings (about 4 to 6 ounces) of heart-healthy protein every day -- from a variety of sources.
Sample servings (portions) include:
- 3 ounces fish, white-meat poultry (skin removed), or extra-lean red meat
- 2 tablespoons peanut butter or other nut butter such as almond or soy butter
- ½ cup steamed soybeans (edamame) with pods removed
- ½ cup tofu or tempeh
- 2 egg whites or 1 egg
- ½ cup cooked beans, peas, or lentils
- 1 ounce nuts or seeds
- ½ cup low-fat cottage cheese
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Dr. Mehmet Oz, MD , Cardiology (Cardiovascular Disease), answeredSee All 7 AnswersProteins are complex molecules. They comprise a combination of different amino acids, which are important building blocks that your body uses to build important structures, like healthy cells, enzymes, antibodies and muscle. Protein is also an important source of energy for the body. One gram of protein provides four calories of energy.
This content originally appeared on doctoroz.com -
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Marco Borges , Fitness, answeredSee All 4 Answers
The most healthy protein sources are plant-based, including almonds, lentils, quinoa and pumpkin seeds -- which are alkaline-forming and reduce inflammation. Watch exercise physiologist Marco Borges share some of his favorite protein options. -
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See All 4 AnswersLipoproteins are the combination of lipids and proteins that carry fats in the form of triglycerides and cholesterol esters around in your body. Lipoproteins can be distinguished by their size and function. "Good" lipoproteins such as HDL help to scavenge additional fats and carry them from the blood vessel wall to the liver for disposal. "Bad" lipoproteins such as LDL deliver fats to the cells, some for important functions in cell growth and function. When this balance between good and bad goes awry, LDL and other bad lipoproteins can deliver excess fats while HDL may not act to clean things up. This results in the accumulation of fat in the walls of arteries called atherosclerosis. -
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Gluten is a composite protein, made up of the smaller protein molecules gliadin and glutelin, and it’s found in many grains, including wheat, barley, rye, oats, spelt and kamut. These gluten proteins constitute as much as 80 percent of the protein in wheat. Non-grass grains such as corn and rice do not contain these proteins and are not gluten-based foods, despite the fact that they are often categorized this way. So, those who are trying to eliminate gluten are still able to consume rice and corn. Gluten intolerance is caused by incomplete digestion of gliadin proteins.
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Joan Salge Blake, MS, RD , Nutrition & Dietetics, answered on behalf of Academy of Nutrition and DieteticsEating a breakfast that is beefed up with protein may be optimal for appetite control. Eating breakfast, compared to skipping breakfast, is known to reduce hunger, increase satiety, as well as reduce activity in the regions of the brain that control food motivation and cravings. By adding an increased percentage of protein in your breakfast, there may be a greater reduction in hunger. A hard cooked egg, a serving of nuts, a cup of yogurt or some reduced fat cheese are just a few of the ways that you can healthfully add protein to your breakfast and potentially experience less hunger throughout the morning.