Proteins are vital and are called the building blocks of life, as they are necessary for physical development and organ and cell functions. As a macronutrient in diet, it helps improve body composition. It is made up of chains of amino acids and contains carbon, hydrogen, oxygen and nitrogen.
The protein that comes from animal food sources is called the high biological value protein because it provides a more complete mixture of amino acids, and the protein that comes from the plant food sources is called the low biological value protein and does not contain all of the amino acids in sufficient quantity Amount amounts.
The body contains a large amount of proteins in the structure, enzymes and hormones and the function includes the function as:
- Antibodies for the immune system.
- Hormones as regulators of metabolic processes
- Blood proteins for the transport of nutrients and oxygen.
- Enzymes for the digestion and absorption of food.
- An important source of energy for muscles, liver and intestines.
- Defense against infections as antibodies and participation in the body’s own immune system.
- Help forms the collagen and cartilage that determines the shape of the skeleton.
A recent meta-analysis of 18 randomized controlled trials found that older adults (50+) can maintain lean body mass more effectively during weight loss if they eat a high-protein diet. Reductions in triglycerides, blood pressure, and waist circumference have also been reported. According to the study, satiety hormones were increased after higher protein meals, leading to greater perceived satiety and helping to reduce the amount of meals.
When we eat protein, it is digested into its amino acids and smaller protein by-products. These are further broken down in the liver, which is used to generate energy or re-synthesized into other amino acids in order to meet the physiological needs of the body. According to the theory, proteins are the most satiating macronutrient and satiety is a process that leads to an inhibition of further eating, a decrease in hunger and an increase in satiety after a meal. This has the potential to induce negative energy balance and also maintain lean body mass and facilitate weight loss in obese individuals.
In a weight loss diet, however, excessive protein intake than the recommended amount increases the stress on two vital organs, namely the liver and kidneys, to metabolize and excrete the waste products produced by the breakdown of amino acids. When the planned diet consists of more protein and insufficient calories per day, dietary protein is oxidized as an energy source and tissue protein is broken down. The protein-energy ratio differs according to age and between different activities
The calories supplied by the carbohydrates and proteins are the same, i.e. 1 g of these two nutrients makes 4 kcal, but the effect of these nutrients on our bodies is different. Therefore, a balance between carbohydrates and proteins is required. This prevents proteins from being broken down quickly for energy and prevents the proteins from being used for bodybuilding and repair, as well as regulatory and protective functions. Protein utilization and storage depend on the intake of sufficient energy.
Follow a balanced diet with the recommended intake of protein, accompanied by a reasonable amount of carbohydrates and micronutrients as dependent on any dietary supplement. So get a tailor-made meal plan from an expert.
The food sources of proteins:
The food sources for protein are legumes (whole and split), milk and dairy products, eggs, fish and poultry and meat, nuts and oilseeds, etc. By combining these protein sources with our cereal meal together with vegetables and provides us with all nutrients in a balanced amount and helps to lose weight.
Mrs. Nishitha Krishnan T | Clinical Nutrition & Dietetics | Narayana Medical Center, Langford City, Bangalore
Thank You For Reading!
Reference: www.narayanahealth.org
