It's undeniable that proteins are essential for the proper functioning of our bodies. However, these substances have often led to significant dietary dilemmas, as many people who drastically change their eating habits can unknowingly endanger their health.
In terms of nutrition, we must be aware that the body is a machine that needs energy , and this energy is obtained through food. Proteins are essential, and we need to know the best sources to obtain them.
Important proteins for the body
Thanks to proteins, our body manages to carry out the following actions that are so important for survival.
- Transports oxygen in the blood.
- They are responsible for forming and strengthening muscles.
- They intervene in the formation and development of digestive enzymes.
- Forms antibodies to our immune system.
- It helps to create a certain kind of hormones
There's currently a somewhat misconception about protein. Many people, when they hear the word "protein," immediately picture a shake being consumed by an athlete or someone who frequents the gym. However, we need to understand that the best proteins come from food , not from dietary supplements.
There are two types of protein, depending on their origin: animal and plant-based. It doesn't matter if you don't eat animal products, as you can obtain the same amount of protein through plant-based sources .
High-protein foods
Vegetal protein
Below we'll tell you which are the best plant-based foods to increase your protein levels. An option for vegetarians and vegans.
- Soybean it contains 34,7 grams per 100 grams.
- Pumpkin seeds, 30 grams.
- Soy milk, 50 grams
- Peanut butter, 25 grams.
- Seitan, 24 grams.
- Lentils, 23 grams.
- Quinoa, 20 grams.
- Chickpeas, 20 grams.
- Almonds, 18 grams.
Animal protein
On the other hand, we tell you which foods are the best for obtaining animal protein.
- Cheese cured provides between 20 and 25% protein in the total weight.
- Fish between 15 and 20%.
- Meats diverse between 12 and 18%.
- Soft cheese, between 10 and 15%
- Eggs and egg derivatives, between 10 and 15%.
- Milk, the average is around 3,5%.
- Other foods: meats of all kinds, seeds, nuts, legumes, etc.
What is the protein diet
Proteins are directly related to diet; they have always been linked to weight loss, slimming down quickly , or getting in shape by increasing muscle mass.
Currently, protein-based diets are the most popular and widely promoted. This is because they provide a feeling of satiety, making us less likely to eat. However, protein diets aren't without their drawbacks; they have advantages and disadvantages, which we'll explain below.
Several nutritionists have become popular thanks to their high-protein diets , such as the Atkins diet, the Zone diet, the Dukan diet, or the Montignac diet.
All of these diets are low in carbohydrates, fats, and sugars, and are predominantly high in protein and vegetables. Therefore, following them for an extended period can jeopardize our health, as they can lead to numerous nutritional deficiencies.
How Protein Diets Work
In this diet, carbohydrates are eliminated; all types of carbohydrates disappear for this reason. Without them, the body begins to burn fat to convert it into energy and fuel ; this process is called ketosis.
This diet is designed to prevent hunger, as the foods are very filling ; however, ketosis can cause harm and negatively impact our health. For example, nausea, kidney problems, heart palpitations, irritability, and headaches are among the most common symptoms.
Contraindications of a protein diet
These types of diets have become popular quickly; it is true that people slim down and lose weight with them, but we must question the risk they may pose to our bodies.
Consuming more protein than our body needs can have a negative impact, as it could lead to weight gain , increased body fat, increased kidney strain, and dehydration, contrary to what one might think.
The secret to a good diet for safe weight loss is that it's based on a balanced and healthy diet. It's true that our bodies need protein, but not in excess. It's necessary for building bone tissue, muscle mass , and even hormones . For this reason, we shouldn't eliminate it from our diet.
The recommended daily intake of protein is 25% of total daily calories. That is, if you consume 1.500 calories, 20% of them should be protein, at least 300 kcal.
However, a diet rich in this substance recommends a much higher dose than recommended, in this type of diet the protein usually consists of more than half of the calories that are ingested daily.
Health Effects of a High Protein Diet
According to several studies, it has been identified that this type of diet can increase cholesterol levels , as well as put our heart at risk, could harm our heart health and could even lead to a stroke.
Among other symptoms you might experience is that, in the long run, you would have a higher risk of developing osteoporosis and kidney problems.