{"id":2732,"date":"2008-11-20T10:59:22","date_gmt":"2008-11-20T15:59:22","guid":{"rendered":"https:\/\/www.dietsinreview.com\/diet_column\/?p=2732"},"modified":"2009-06-08T14:51:25","modified_gmt":"2009-06-08T19:51:25","slug":"what-you-need-to-know-about-protein","status":"publish","type":"post","link":"https:\/\/dietsinreview.com\/diet_column\/11\/what-you-need-to-know-about-protein\/","title":{"rendered":"What You Need to Know About Protein"},"content":{"rendered":"<p><a href=\"https:\/\/www.dietsinreview.com\/diet_column\/wp-content\/uploads\/2008\/11\/protein-sources.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-2851 alignright\" title=\"protein-sources\" src=\"https:\/\/www.dietsinreview.com\/diet_column\/wp-content\/uploads\/2008\/11\/protein-sources.jpg\" alt=\"\" width=\"300\" height=\"228\" \/><\/a>We often hear protein is an important part of a healthy diet. Here I explain what it is, how much you need and the right way to make it a part of your healthy lifestyle.<\/p>\n<p><strong>What is Protein?<\/strong><\/p>\n<ul>\n<li>Found in muscle, bone, skin, hair, pretty much every other body part or tissue<\/li>\n<li>Makes up enzymes that are part of numerous chemical reactions in the body<\/li>\n<li>As hemoglobin, it carries oxygen in your blood<\/li>\n<li>Proteins are built of many amino acids; in which the amino acids come together, form a protein, and take on one its numerous roles in the body. Unlike fats and carbs, the body doesn\u2019t store amino acids, so a daily supply is needed to make new protein.<\/li>\n<\/ul>\n<p><strong>How Much Do I Need?<\/strong><!--more--><\/p>\n<p>This is a much-debated question. It\u2019s recommended to consume a minimum of 0.8 grams of protein for every kilogram of body weight per day. (There are 2.2kg in a pound, so to determine how many kgs you weigh, divide your weight by 2.2., i.e. 150 pounds divided by 2.2 = 68.2 kg. A 150 pound person needs about 55 grams of protein daily). Beyond this recommendation, there\u2019s isn\u2019t that much concrete information on the ideal amount of protein one should consume.<\/p>\n<p>*Notice: this amount is individualized, you\u2019re basing it off your current body weight (therefore, it varies person to person).<\/p>\n<p><strong>Not All Protein\u00a0is Created Equal.<\/strong><\/p>\n<ul>\n<li>Complete proteins- contains all the amino acids needed to build new proteins. Animal sources are mostly complete proteins.<\/li>\n<li>Incomplete proteins-lack one or more essential amino acids (essential-amino acid the body can\u2019t make or form from another amino acids). Common sources are fruits, veggies, grains, nuts. *This is important for <a title=\"vegetarian\" href=\"https:\/\/www.dietsinreview.com\/topics\/vegetarian\/\" target=\"_self\">vegetarians<\/a>! In order to meet your protein needs, you need to eat a variety of protein-containing foods daily.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.dietsinreview.com\/diet_column\/wp-content\/uploads\/2008\/11\/protein.gif\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-2852\" title=\"protein\" src=\"https:\/\/www.dietsinreview.com\/diet_column\/wp-content\/uploads\/2008\/11\/protein-300x141.gif\" alt=\"\" width=\"300\" height=\"141\" \/><\/a><\/p>\n<p><strong>The Source of the Protein is Important for Good Nutrition.<\/strong> Animal and vegetable proteins have about the same effects on health, however, it\u2019s the package of the protein that determines how healthy it is.<\/p>\n<p>Example: a 6 ounce porterhouse steak will give you 38 grams of protein, but also 44 grams of fat and about 16 grams of saturated fat\u2026 not good! Be smart when <a title=\"protein sources\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/10\/top-7-protein-sources\/\" target=\"_self\">choosing your proteins<\/a>. Choose leaner meats, like fish and poultry; lower in fat dairy products, eggs, beans, lentils, whole-grains and nuts. If you can\u2019t completely cut out red meats, try to choose leaner cuts, pay attention to portion size, and consume them in moderation.<\/p>\n<p><strong>Protein and Weight Control<\/strong>.<\/p>\n<p>Eating enough protein helps with weight loss and maintenance for a few reasons:<\/p>\n<ul>\n<li>High-protein foods are slow moving from the stomach to the intestine = feeling full for longer = eating less and getting hungrier later.<\/li>\n<li>Protein has a steady, gentle effect on blood sugar<\/li>\n<li>The body uses more energy to digest protein than to digest fat or carbs.<\/li>\n<\/ul>\n<p>*Don\u2019t go crazy though and not eat any carbs. Carbs are much needed by the body!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>We often hear protein is an important part of a healthy diet. Here I explain what it is, how much you need and the right way to make it a part of your healthy lifestyle. What is Protein? Found in &hellip; <a href=\"https:\/\/dietsinreview.com\/diet_column\/11\/what-you-need-to-know-about-protein\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":13,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3695],"tags":[67,31,29,162,24],"class_list":["post-2732","post","type-post","status-publish","format-standard","hentry","category-diet-and-nutrition","tag-diet","tag-health-news","tag-nutrition","tag-protein","tag-vegetarian"],"acf":[],"_links":{"self":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/2732","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/comments?post=2732"}],"version-history":[{"count":5,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/2732\/revisions"}],"predecessor-version":[{"id":9118,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/2732\/revisions\/9118"}],"wp:attachment":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/media?parent=2732"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/categories?post=2732"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/tags?post=2732"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}