Protein was the buzz word of the 90s. It became very popular in the 90s with Dr Atkins introducing his specific diet “The Atkins Diet ‘. This type of diet advocated high protein and high fat with little carbohydrates. . A lot of people are still confused about this topic, surprised to hear that their understanding of a carbohydrate is rice, potatoes and bread. Carbohydrates include anything from a lettuce leaf, to a big mac.The new hipster movement has adopted a “paleo” type of eating plan that seems to fare well in regards to health but still today carbohydrates are supreme. So let me bring you in on the real deal, protein is king and one of the most powerful anti-aging substrates on this planet!
There are three main substrates called macronutrients that make up our food. These macronutrients are classified as protein, carbohydrates and fats. Proteins are vital for our muscular integrity, neurotransmission, skin, muscle and hair synthesis. Proteins are necessary for a great number of biochemical reactions in the body. It is also an anti-aging nutrient. So how much and when should be eat protein. Protein should be eaten at all meals. It could mean that you only have to add a spoonful of sesame or sunflower seeds to your breakfast. It could mean that you introduce some easily digestible fish into your diets. The recommended amount of protein for women is approximately .75 g / kg of body weight. So if you are a 50 kg woman you should be eating about getting 40g protein from your foods.
Food combining is about putting it all together so that you not only enjoy the taste of the food but it will work for you doing what it is supposed to do .It is also important to include complete proteins in to your diet. Complete proteins contain all nine of the essential amino acids; histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Sources of complete proteins include meat, fish, eggs, most dairy products and soybeans. Add fruits vegetable and wholegrains and together they make a complete protein meal.
Check out these protein foods and add them into your diet. Protein is great for stabilising blood sugar levels, maintaining your energy requirements and keeping you young.
85g breast of roast chicken contains 26g of protein, along with zinc to help support immune function.
85 g turkey breast contains 26g of protein including the important amino acid, tryptophan. Tryptophan is a precursor to serotonin the mood altering hormone.
85g of cooked lamb provides 23g of protein, and is one of the best sources of haem-iron to help boost red blood cell production and support healthy energy levels.Lentils 100g (1/2 cup) of cooked lentils provide 9g of protein, making them an excellent vegetarian source of amino acids. They also boost high levels of dietary fibre to support healthy cholesterol levels, and iron to transport oxygen around the body.Spirulina
1tsp (5 g) of spirulina contains 2.2g protein. Weight for weight spirulina contains a lot more protein than fish, meat and poultry. This superfood makes a particularly great addition to vegan and vegetarian diets. It is also an excellent source of iron which is beneficial for preventing iron deficiency or anaemia. Common conditions in both women and children especially of child bearing age.
Cup of plain full-fat yoghurt contains 9g of protein, an excellent source of beneficial bacteria to help boost digestion and immune health.
½ cup (126 g) of hard tofu contains 20g protein plus B vitamins to assist energy production in the body.
One large egg has 6g of protein, and is a great source of vitamin D, which is important for bone health and prevention of chronic diseases such as cancer and cardiovascular disease.
28g almonds contain 6 g protein. A monounsaturated fat introduced into the body could assist with increasing your HDL profile and decreasing your not so wanted LDLs. Contains calcium needed for great bone health, muscle contraction and heart health.
Provides 6g protein. Great source of protein for vegetarians, High In zinc especially important for reproductive health in both men and women.
I cup contains 8g protein. This seed has plenty of fibre for bowel consistency and zinc for a healthy immune system and healthy skin. It is a fantastic protein rich alternative to grains.
1cup of plain kefir contains 11g of protein, and plenty of probiotic goodness to help keep a healthy balance of bacteria in the digestive tract.
½ avocado (100g) 2g protein, this fruit has high levels of beta-carotene needed for the immune system. It is a monounsaturated fat promoting cardiovascular health and cholesterol health and maintenance.
(Protein figures from Nutrition Data Self)
Caroline is a clinical Nutritionist practicing on a consultation basis. Caroline's experience encompasses research and writing on disease prevention with natural herbs, spices, foods and supplementation. Caroline practices holistic nutritional medicine that combines the three elements of being human. Those being, the physical , emotional and the mental components that make us who we are. All of these criterior is fueled by the fundamental of all health, food .