RH

(34) Protein Part 2

Protein Deficiency and Health Effects

  • Protein Deficiency: Inadequate protein in the diet can lead to serious health issues.

    • Malnutrition and starvation are critical concepts.

Key Terms

  • Marasmus: An energy deficiency disease due to insufficient calories (from carbs, fats, proteins).

  • Kwashiorkor: A deficiency disease caused specifically by inadequate protein intake despite sufficient caloric intake.

Symptoms and Effects

  • Edema: Swelling caused by fluid leakage from blood vessels, often seen in both marasmus and kwashiorkor.

    • Notably, in children, this is observed as a swollen belly due to a lack of protein needed to maintain body structure.

Heart Disease

  • Heart Disease: Major cause of death with ties to protein intake.

    • Animal Protein: High saturated fat can lead to increased LDL cholesterol and heart disease.

    • Recommended to keep saturated fat below 10% of daily intake, yet many exceed this.

    • Protective Amino Acids: Homocysteine and arginine are beneficial for cardiovascular health.

Cancer

  • Cancer Risks: Some proteins can promote cancer, particularly casein in dairy.

    • Processed Meats: Classified as carcinogens by WHO; contains harmful additives like nitrates.

    • Plant Proteins and Fish: Associated with lower cancer risks due to lower saturated fat and anti-inflammatory properties of omega-3s.

Diabetes

  • Diabetes Risk: High animal protein fat intake contributes to diabetes risk.

    • Excess protein can lead to weight gain, storing unused protein as fat.

Weight Management

  • Excess Protein: Leads to weight gain if not utilized for energy or bodily functions.

    • USDA recommends 5.5 ounces of protein per day; many Americans exceed this per meal.

Kidney Disease

  • Kidney Health: Excess protein can harm kidneys, particularly if pre-existing disease is present.

    • Nitrogen removed as urea can be damaging if kidneys are not functioning well.

Acid-Base Balance

  • pH Levels: Body's ideal pH is 7.4; it seeks to maintain alkalinity.

    • Alkaline Foods: Mostly fruits/vegetables promote a healthier body environment.

    • Acidic Foods: Meat and dairy can lead to an acidic state, increasing osteoporosis risk due to calcium leaching from bones.

Protein Recommendations

  • Protein Requirements: Should be 10% to 35% of daily calorie intake; many Americans consume more than necessary.

    • RDA for Adults: 0.8 grams of protein per kilogram of body weight.

    • For athletes, intake may range from 1.2 to 2.0 grams depending on activity level.

Dietary Protein Sources

  • Should Aim: 1/3 from animal sources, 2/3 from plant sources for a balanced diet.

    • Emphasis on whole grains over refined grains.

Environmental Impact of Protein Production

  • Global Warming Contribution: Raising animals for food is a significant contributor (18% of global warming).

    • Dietary Changes: One meat-free meal weekly can have a substantial positive impact.

New Dietary Recommendations in Canada

  • Focus on variety in protein sources (i.e., fish, beans, seeds) with reduced emphasis on meat and dairy.

    • Recommendation for whole grains and limited processed foods.

Food Allergies and Sensitivities

  • Food Allergies: Adverse reaction involving the immune system.

    • Recent addition of sesame as a major allergen, totaling nine allergens recognized.

  • Food Sensitivity: General adverse reactions not involving the immune system.

  • Gluten Sensitivity: Distinction between non-celiac gluten sensitivity and celiac disease; requires total gluten elimination for those with celiac.

Summary of Energy Nutrients

  • Review base functions of carbohydrates, lipids, and proteins regarding energy metabolism.