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3 Things You Need to Know about Eating Protein
Protein isِ anِ essential part ofِ the human diet, andِ most Americans eat plenty ofِ it.
Adults shouldِ eat a minimum ofِ 0.8 grams ofِ protein forِ everyِ kilogram ofِ body weight daily — that’sِ aboutِ 58 grams forِ a 160-pound adult, according toِ recommendations fromِ the Institute ofِ Medicine.
We’re a meat-, poultry-, fish-focused society, saidِ Julie Metos, a dietitian atِ the University ofِ Utah.
Portion sizes in the U.S. are often bigger than that, Metos said.
Three ounces ofِ protein isِ a serving aboutِ the size ofِ the palm ofِ your hand, sheِ said.
But a hamburger atِ a fast food place isِ usually 4 ounces.
While eating moreِ protein thanِ what’s recommended isِ not necessarily bad forِ you, ifِ the excess protein inِ a diet isِ contributing toِ excess calories, itِ canِ contribute toِ weight gain.
Here are three more things you should know about protein.
A high-protein diet may help with weight loss — but only for a little while.
Although thereِ isِ some evidence toِ suggest thatِ high-protein, low-carb diets helpِ people lose weight moreِ quickly thanِ low-fat, high-carb diets, itِ remains unclear ifِ high-protein diets canِ work forِ the long term.
In a 2007 study published inِ the Journal ofِ the American Medical Association, researchers looked atِ 311 overweight andِ obese women, andِ divided themِ intoِ fourِ groups.
But experts haveِ said thatِ notِ allِ the women inِ the study stuck withِ theirِ assigned diets.
Adding more protein to your diet doesn’t promote muscle growth.
In a 2004 study, researchers looked atِ whether adding moreِ protein toِ anِ athlete’s diet wouldِ affect performance andِ muscle build.
They foundِ that whileِ athletes — especiallyِ those involved withِ sports thatِ require a lot ofِ endurance andِ muscle power, suchِ asِ long-distance runners orِ football players — mayِ benefit fromِ increased protein intake, mostِ athletes inِ the study getِ enoughِ protein fromِ their regular diets.
Even body builders needِ only a littleِ bit ofِ extra protein toِ support muscle growth, whichِ theyِ canِ get byِ eating moreِ food, reports theِ National Institutes ofِ Health.
Eating too much protein can be bad for your health.
The health risks ofِ eating tooِ muchِ protein greatly depend onِ what kind ofِ protein youِ eat, butِ some high-protein foods areِ alsoِ rich inِ saturated fat, whichِ canِ raise theِ risk ofِ heart disease.
In a large study published inِ the June issue ofِ the British Medical Journal, researchers looked atِ nearly 44,000 women inِ Sweden, whoِ wereِ inِ their 30s andِ 40s atِ the study’s start, whoِ completed dietary questionnaires.
The researchers foundِ that forِ everyِ 20 fewerِ grams ofِ carbohydrates thatِ study participants ate daily, andِ 5 moreِ grams ofِ protein eaten daily, theِ risk ofِ heart disease increased byِ 5 percent.