Before getting caught up in one of the controversial diet plans that exclude most carbohydrate or protein, just take a look at what you may be missing and why these are both essential elements to a diet.
The media has been a strong critic against Atkins and other high protein diets, but have been a bit unfair. These diet plans are not telling you to live the rest of your life without any source of carbohydrates and eat only meat. That would be totally irresponsible. What they are saying is that people eat far too much carbohydrates especially in diets that favor the high carb foods to give one the feeling of fullness.
The reason the high protein diet plans say too much carbohydrates are a danger is because they create a dependence on them. It satisfies your hunger, but that doesn't last long and makes you crave for more thus you eat more calories in the long run. Instead of going for a piece of bread to snack on, take a piece of low fat cheese.
The fact is these high protein diets do in fact cut into carbohydrate sources severely in the beginning until you start to get the ball rolling on weight loss. After that you are encouraged to add carbohydrate slowly into your diet, but still in moderation.
Too much of anything will make you sick. Be balanced when it comes to both protein and carbohydrate foods. The calories in both are equal but have different and important functions in your body. You cannot eliminate either completely from a sensible diet plan.
Complex carbohydrates are a good source of minerals, vitamins, and fiber. They are starches found in:
- breads
- cereals
- starchy vegetables
- legumes
- rice
- pastas
Simple carbohydrates also contain vitamins and minerals. They naturally occur in:
- fruits
- milk and milk products
- vegetables
Simple carbohydrates are also found in processed and refined sugars such as:
- candy
- honey
- table sugar
- syrups
- regular carbonated beverages
Refined sugars provide calories, but lack vitamins, minerals, and fiber.
The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. The body breaks down starches and sugars into a substance called glucose, which is used for energy by the body.
It is recommended that 50 to 60% of our total calories come from carbohydrates, preferably from complex carbohydrates (starches) and naturally occurring sugars rather than processed or refined sugars.
High-sugar foods are simple carbohydrates that provide calories, but minimal nutritional benefits. Within this category, healthy choices include fruit and low-fat or skim milk.
To increase complex carbohydrates:
- Eat more fruits and vegetables.
- Eat more whole grains, rice, breads and cereals.
- Eat more beans, lentils, and dried peas.
Ounce for ounce, starches contain the same number of calories as protein and less than half the calories of fat. Carbohydrates provide 4 Calories per gram, and fat provides 9 Calories per gram. Therefore, it is wise to limit processed and refined sugars.
Here are recommended serving sizes for foods high in carbohydrate:
- vegetables: 1 cup of raw vegetables, or 1/2 cup cooked vegetables, or 3/4 cup of vegetable juice
- fruits: 1 medium size fruit (such as 1 medium apple or 1 medium orange), 1/2 cup of a canned or chopped fruit, or 3/4 cup of fruit juice
- breads and cereals: 1 slice of bread; 1 ounce or 2/3 cup of ready-to-eat cereal; 1/2 cup of cooked rice, pasta or cereal; 1/2 cup of cooked dry beans, lentils, or dried peas
- dairy: 1 cup of skim or lowfat milk
Excessive carbohydrates can cause an increase in the total caloric intake, causing obesity.
Deficient carbohydrates can cause a lack of calories (malnutrition), or excessive intake of fats to make up the calories.
The body cannot store protein or carbohydrates, so the excess is converted to fat and stored. One pound of fat represents about 3,500 excess Calories.
Proteins are complex organic compounds and are the basic building blocks which support all organs of your body. The structure of protein is a chain of amino acids that contain carbon, hydrogen, oxygen, and nitrogen. The presence of nitrogen differentiates protein from carbohydrate and fat.
Proteins are can be essential and nonessential proteins or amino acids. The human body requires 22 amino acids for the synthesis of its proteins. The body naturally makes 13 of the amino acids which are called the non-essential amino acids. Although called non-essential, they are very important, but we do not have to get them from foods we eat. The 9 essential amino acids must be obtained from food as the body does not produce them.
Some foods contain both elements of essential and non-essential proteins and are called a complete protein. If it lacks in one area, it is called an incomplete protein.
All meats are sources of complete proteins. This includes beef, lamb, pork, poultry, fish, shellfish, eggs, milk, and milk products.
Protein in foods such as grains, fruits, and vegetables are either low incomplete protein or lack one of the essential amino acids. These food sources are considered incomplete proteins.
These incomplete proteins can be combined with other incomplete protein sources to form a complete protein. Some popular combinations include rice and beans, milk with a wheat or corn based cereal, and corn and beans.
Protein is the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons, and ligaments are maintained with protein. Children and adolescents require protein for growth and development.
The body does not make more protein than usual when dietary protein is increased. The extra protein is broken down in the body and the amino acids are used for energy or turned into fat. A nutritionally balanced diet provides adequate protein. Even vegetarians are able to get enough protein if they eat the proper combination of plant proteins.
The amount of protein eaten normally in the United States is more than is recommended. Approximately 20% of the total daily calories should come from protein. Two to three servings of protein-rich food will meet the daily needs of most adults.
The following are the recommended serving sizes for protein:
- For recommended serving sizes of protein for children and adolescents see Diet for Age.
- 2 to 3 ounces of cooked lean meat, poultry, and fish (a portion about the size of a deck of playing cards)
- 1/2 cup of cooked dry beans, lentils, or legumes
- 1 egg or 2 tablespoons of peanut butter, which count as 1 ounce of lean meat
- Select lean meat, poultry without skin, fish, and dry beans, lentils, and legumes often. These are the protein choices that are the lowest in fat.
A diet high in meat could cause an excessive saturated fat and cholesterol intake. Another potential problem is that a high-protein diet may put a strain on the kidneys. Extra waste matter, which is the end product of protein metabolism, is excreted in the urine.
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