External effect: Russians are massively addicted to protein foods
A new trend of supporters of healthy eating, the protein craze, is gaining momentum. Protein is added to yogurts, desserts, and even ice cream, and foods fortified with this macronutrient are considered the elixir of youth. Izvestia found out how justified this fashion is, what the ratio of fats, carbohydrates and proteins should be, as well as how much of the latter is acceptable to consume without harm to health.
Who can't have a lot of protein
The topic of functional nutrition and macronutrients is really in the spotlight, Anastasia Lebedeva, associate professor of the Department of Dietetics at ROSBIOTECH University, agrees in an interview with Izvestia.
"Consumers know that protein is a key building material for cells, hormones, enzymes, and muscle tissue," she notes. — The market is responding to increased demand. Protein products are available for every taste, including pure protein (sold in powder form) and protein—fortified products.
People actively buy such products, but they do not take into account that excess protein leads to certain malfunctions in the body. For example, to gain excess weight and increase liver and kidney problems, the expert draws attention.
The increased load on the kidneys during protein breakdown does not affect a person's appearance and well-being only if they do not have health problems, warns endocrinologist Galina Smirnova of the Scandinavian Health Center.
"Nitrogenous products are formed during decomposition, primarily urea, but healthy kidneys can handle it," she explains. — But if the kidneys are already sick, then a high-protein diet is contraindicated for a person. Such a patient's diet is selected separately, under the supervision of a doctor.
The specialist sees the main problem in the fascination with newfangled diets in the bias towards high-protein nutrition. When a person relies on protein, but forgets about water and vegetables, dehydration and lack of fiber and vitamins begin. This is "read" by the dull skin and the condition of the hair.
— It is important to avoid deficiency of other vital nutrients — fiber, complex carbohydrates, vitamins and healthy fats, — agrees Anastasia Lebedeva.
According to the nutritionist, the guidelines for the daily allowance of macronutrients are such that proteins should make up 10-35% of the total caloric content, fats — 20-35%, and carbohydrates — 45-65%. In grams, for the average person, it looks something like this: 75-100 grams of protein, 55-65 grams of fat, and 250-300 grams of carbohydrates per day.
— The minimum protein requirement is about 0.8 g per 1 kg of body weight. And the optimal requirement for muscle maintenance is 1-1.5 grams per kilogram of body weight," adds the editorial interlocutor. — For example, a man weighing 80 kg needs 80-120 g of protein per day. But sports nutrition, which is presented on the Internet as a reference, is justified only if there is adequate physical activity. Otherwise, excess calories leads to weight gain.
How much is in grams
In the last century, it was believed that the amount of animal protein should be kept to a minimum, and preference should be given to plant foods. Paul Bragg, a popular nutrition expert at the time, said: "Plant a seed and a tree will grow. Bury a bull carcass — it will rot in the ground." Why have scientists now turned towards animal food?
— People began to eat more meat and protein products, because such food helps build muscles, strengthens the immune system and is required for the work of hormones and enzymes, — explains Anastasia Lebedeva. — At the same time, proteins from meat, fish or eggs contain all the necessary "building blocks" (amino acids), which are often lacking in plant foods. And they are absorbed by the body much better.
The nutritionist draws attention to the fact that the need for protein increases with diseases, an active lifestyle, in children during growth and in older people. Moreover, doctors recommend getting half of the necessary protein from animal products. With age, the process of sarcopenia develops — a gradual loss of muscle mass. Adequate intake of protein (especially animal protein, as it contains a complete set of essential amino acids) is a key factor in slowing down this process. Strong muscles support metabolism, bone health, and overall tone, which directly affects appearance and quality of life, the Izvestia interlocutor emphasizes.
Protein absorption worsens with age mainly due to a deficiency of digestive enzymes and a decrease in the acidity of gastric juice, adds Galina Smirnova. To maintain the level of macronutrient, a more attentive attitude to its consumption (quantity and quality) begins to be required.
— So the fashion for squirrels is justified. And it's not about instant rejuvenation. This is a return to normality: many, especially women on restrictive diets, have not been getting protein for years, and the shortage hit the skin, hair and nails first, says the endocrinologist.
Anastasia Lebedeva explains how the need for protein changes throughout life.:
— children aged 1 to 3 years need about 13-15% of the caloric content of the diet;
— in adolescents (14-18 years old), the need is increased due to active growth - about 1-1.2 g per kg of body weight;
— adults (19-65 years old) need an average of 0.8–1 g per kg of body weight with low activity and up to 1.5–2 g with active strength training;
— elderly people (over 60-65 years old) To prevent sarcopenia, it is recommended to consume at least 1-1.2 g of protein per kg of body weight daily.
Why wrinkles appear
For a long time, dieters believed that excess protein caused wrinkles to appear prematurely. But Galina Smirnova believes that this version is not true.
—The cause of early wrinkles is excess sugar and fast carbohydrates," says the endocrinologist. — In this case, a process called glycation works, which is the sugaring of proteins. Excess glucose in the blood attaches to the collagen and elastin fibers, they become stiff and brittle, lose their elasticity, the skin becomes dull, and early creases appear. Cosmetologists sometimes call this a "sugar face." That is, the culprit of skin aging is sweets, not protein.
The editorial's interlocutor emphasizes that belok, on the contrary, stands on the side of youth.: It is the raw material for new collagen, not its destroyer. Another thing is that there is no need to eat it with "buckets" either. There is no real point in huge portions.
Vadim Khripun, a cosmetologist at the Scandinavian Health Center, also advises limiting sugar, sugary drinks and highly processed foods.
— According to my observations, those who simply remove excess sugar and get enough sleep, then the cosmetologist helps much more noticeably, — says the expert.
He also points to a direct link between protein foods and the beauty of skin, hair, and nails — this immediately catches the eye when examining a patient.
— Skin, hair and nails are constantly being renewed, and they are built from protein. The skin "holds on" to collagen (it is responsible for tone) and elastin (it provides its elasticity). And the basis of hair and nails is keratin, which is also a protein," explains the interlocutor of Izvestia.
But it doesn't make sense to focus only on protein. The cosmetologist also pays attention to the effect of trace elements and vitamins on beauty. When a person lacks, for example, iron or zinc, this immediately affects the appearance: the skin becomes dull and flabby, the hair becomes thinner and falls out, the nails exfoliate and break down. And vitamin C is needed so that the very collagen necessary for beauty and youth is "assembled" from the protein.
"I won't call proteins the only condition for beauty and health," Galina Smirnova supports her colleague. — He is necessary, but he alone is not enough. The protein is the foundation, but the house does not consist of one foundation.
Nutritional support (additional intake of vitamins and supplements as prescribed by a doctor) is of great importance, adds Vadim Khripun. When choosing dietary supplements, he recommends giving preference to proven brands rather than trendy formulations, which often turn out to be just a marketing ploy with no real benefit.
The endocrinologist, in particular, is skeptical about collagen in the form of powder or marmalades — such a protein is not directly embedded only in the skin, as advertisers promise. The body breaks it down into the same amino acids and disposes of them at its discretion, distributing them as needed. Therefore, the usual high-grade protein from meat, fish, eggs and cottage cheese works for beauty no worse than expensive additives.
And from the point of view of a cosmetologist, proper nutrition should be combined with cosmetic procedures and competent care. Well-groomed skin with a poor diet still looks tired, and perfect nutrition without care will not remove the problems that have already formed.
Poultry, fish, seafood
According to Anastasia Lebedeva, high—quality protein sources are products with a full set of essential amino acids and high digestibility. These include eggs, lean meat (such as chicken breast), poultry, fish, seafood, as well as cottage cheese, cheese, and milk.
— From plant sources, soy protein isolates, legumes and nuts can be called the most complete, although it is recommended to combine them to obtain all the necessary amino acids, — adds the nutritionist.
Scientists call "empty" protein sources that do not contain a full set of amino acids or are poorly digested, as well as products with an excess of fat, sugar and chemical additives with a minimum of vitamins and minerals — these are fatty parts of meat, sausages, sausages, smoked meats and sweet pastries made from premium white flour.
— Distribute the protein evenly. Try to include a protein source in every main meal (breakfast, lunch, dinner). This helps maintain a feeling of fullness and provides the muscles with amino acids throughout the day. For example: eggs or cottage cheese for breakfast, meat or fish with lunch, legumes or cheese with dinner, — advises the specialist.
She also recommends not to forget about fiber. Add vegetables or herbs to each protein dish.
— Choose a variety of products. Alternate meat with fish and poultry, add legumes and nuts to salads," the Izvestia interlocutor continues. — Use dairy products. Cottage cheese or yogurt is a great option for a snack or a light dinner, which helps you get enough protein without extra calories.
Vadim Khripun also emphasizes the importance of healthy fats (primarily omega-3, which are found in oily fish). They actually moisturize the skin from the inside and give it elasticity. In addition, water is essential for beauty and youth: dehydrated skin immediately loses its freshness.
Переведено сервисом «Яндекс Переводчик»
