I didn't know that carbs were needed to break down protein, tell me more? Although I suspect that I won't have a problem with this, I don't think that plant proteins are ever missing carbs, or does it need to be a certain amount of carbs?
Esofia,
What I should have said is the health benefits of eating carbohydrates and protein together is beneficial. Protein helps build and repair muscle and tissue and the carbohydrates provides energy. The digestion of the protein is a lot slower than the carbohydrates because of its density. By making the protein provide energy it may slow or stop muscle and tissue repair.
• Some high-protein diets restrict carbohydrate intake so much that they can result in nutritional deficiencies or insufficient fiber, which can cause such health problems as constipation and diverticulitis, and may increase your risk for certain types of cancer.
• High-protein diets often promote foods such as red meat and full-fat dairy products. Some experts believe a diet rich in these foods can increase your risk of heart disease.
• A high-protein diet may cause or worsen liver or kidney problems because your body may already have trouble eliminating all the waste products of protein metabolism.
How long does it take to digest food — from the time you eat it to the time you excrete it in urine or stool?
“Digestion time varies depending on the individual. For most healthy adults, it's usually between 24 and 72 hours. After you eat, it takes about six to eight hours for food to pass through your stomach and small intestine. Complete elimination from the body may take several days.”
“Interestingly, all food does not move through the digestive tract at the same rate. Neither is food digested in the order ingested. It is possible for matter from dinner to pass through before matter from breakfast (or even matter from dinner the day before). This is because the digestive system digests different elements at different rates. Carbohydrates are the easiest to digest and clear the system first, meats and fats take significantly longer. So a hearty, meat-filled, breakfast will remain in the intestines longer, while a light salad from lunch will pass through.”
“Simple sugars need little chemical digestion and are very rapidly absorbed into the blood steam. More complex carbohydrates require more digestion, so they are absorbed more steadily. Fats and proteins also generally require more time to digest than simple sugars.”
Ah, that makes sense. I'm still trying to work out how much protein I should be getting. I've seen anything from 10% to 30%, though I think they're both extremist positions. At the moment I seem to be averaging 18%, and 25% fat. I think that's a decent level of fat, and I take 2g of echium oil (best veggie alternative to fish oil) too, but then today I woke up with rough dry skin on my hands so I'm starting to wonder whether I need more fat.
How much protein you need each day depends on your weight, activity level, age, and overall health. You'll find the table "Your Daily Protein Factor" (to follow). Use this table and the 4 steps (to follow) to figure out your individual protein needs.
Your Daily Protein Factor
Determine How Much Protein You Need Each Day
Age..................................... ..........Grams Protein per Kilogram of Target Weight
Adults.................................. ......... 0.08
Mature adults................................ 1.0
Recreational athletes...................... 0.8 to 1.0
Endurance athletes........................ 1.2 to 1.8
Strength training............................ 1.7 to 1.8
Strenuous exercise*....................... 1.8 to 2.0
Mature athletes.............................. 1.0 to 1.5
Infections, fractures, fever, surgery... 1.0 to 1.4
Severe trauma................................ 1.5 to 2.5
_______________________________________
*daily exercise program of one hour or more
Figuring Out Your Daily Protein Requirement
1. Determine your daily protein factor.
Check the table "Your Daily Protein Factor," to determine the category that is right for you.
For example, if your a recreational athlete, your protein factor is 0.8 to 1.0 grams of protein.
Your daily protein factor is:_______________
2. Find your "target" weight.
Your protein requirement is based on your weight. Here is a simple way to determine your target weight.
Women: Give yourself 100 pounds for the first 5 feet of your height and add 5 pounds for each additional inch over 5 feet (or subtract 5 pound for each inch under 5 feet).
For example, if you're 5 feet, 6 inches tall:
100 pounds (for the first 5 feet)
+30 pounds (6 additional inches x 5 pounds each)
__________
130 pounds Target Weight
Men: Give yourself 106 pounds for the first 5 feet of your height and add 6 pounds for each additional inch over 5 feet.
For example, if you're 5 feet, 9 inches tall:
106 pounds (for the first 5 feet)
+54 pounds (9 additional inches x 6 pounds each)
__________
160 pounds Target Weight
Add 10% for large body frame; subtract 10% for a small body frame. If you're not sure of your frame size, a large shoe size is a good predictor of large frame.
______ pounds (for the first 5 feet)
+_____ pounds ( ______ additional inches
x_____ pounds each)
______ pounds Target Weight
Your target weight: _________
3. Convert your weight in pounds to kilograms.
To determine your weight in kilograms, divide your weight in pounds by 2.2.
_______(your weight or target weight) divided by 2.2 = ___________ weight in kilograms
____or_____
The chart "Converting Weight in Pounds to Kilograms", (to follow) can be used to complete this step.
Your weight in kilograms: __________
4. Setting your daily requirement for protein.
Multiply your protein factor (from Step # 1) times your weight in kilograms (from Step #3).
For example, if you are a recreational athlete weighing 75 kilograms, your daily protein factor would be 0.8 to 1.0.
0.8 (protein factor) x 75 kilograms = 60 grams of protein per day
1.0 (protein factor) x 75 kilograms = 75 grams of protein per day
A recreational athlete weighing 75 kilograms should be eating a minimum 60 to 75 grams of protein each day.
________ your protein factor x ________ weight in kilograms = ________ grams of protein per day.
Your daily protein requirement is: _________ grams of protein per day.
Now that you know how many grams of protein you need each day, use the "Protein Counter" (book) to select the best choices to meet your needs. If your situation changes -- for example, if your change your exercise program -- simply use Steps 1 to 4 to recalculate your daily protein requirement.
________________________________________ __________________________________
Converting Weight in Pounds to Kilograms
Weight in Pounds...........Weight in Kilograms
________________________________________ __________________________________
Americans get an average of 15 - 17% of their calories each day from protein. That leaves 83 - 85% of calories remaining from fat and carbohydrate. The recommended intake of fat is 30-35% of total calories, leaving 48-55% of daily calories as carbohydrate.
Your daily intake of protein, carbohydrate, and fat calories should be:
You can individualize this, if you like, to decrease fat below 30% and increase protein or carbohydrate to fit your needs.
You may be wondering how to determine how many calories you need each day. Once you have figured your target weight, you can use this weight to get a good estimate of the amount of calories you need each day.
If your not very active, you'll need 12 calories a pound of your target weight
If you get at least 1/2 hour of activity a day, you'll need 15 calories a pound of your target weight.
If you do daily vigorous exercise, you'll need 18 or more calories a pound of your target weight.
For example, if you get at least 1/2 hour of activity a day and weigh 150 pounds:
150 pounds x 15 calories a pound = 2250 calories per day
Using the recommendations of 10-20% protein calories, 50-55% carbohydrate calories, and 30-35% fat calories, each day you should be eating:
your calories per day x 20% protein = protein calories each day.
2250 calories per day x 20% = 450 protein calories each day
your calories per day x 50% carbohydrate = carbohydrate calories each day.
2250 calories per day x 50% = 1125 carbohydrate calories each day
your calories per day x 30% fat = fat calories each day.
2250 calories per day x 30% = 675 fat calories
450 protein calories + 1125 carbohydrate calories + 675 fat calories = 2250 calories each day.
Whether you want to simply track your protein intake for the day or set up a complete eating plan that includes protein, fat, and carbohydrates, "The Protein Counter" (book) is the best guide you can use.
Thanks, that looks very useful. Although 95lb is rather skinny for me, especially since I'm a busty wench. My protein levels seem to be about right according to that. Any idea how chronic illness and very low activity levels factor into all of this? The latter mean lower calorie expenditure, of course, and I've heard that the former is best with a slightly higher level of protein. I'm aiming for 105lb, not that I'd object to 98, and at a current average of 51g of protein per day, that puts me at 1.1g/kg.
As for fat, it seems to be concerned with making sure people don't overdo the fat, and doesn't mention what level is actually too low. (It's a bit like the way that you can never get doctors to take low blood pressure seriously even if you practically pass out at their feet, they just start lecturing you about how lucky you are to avoid the dangers of high blood pressure.) Any idea what level is definitely too low? My macronutrients are varying quite a bit from day to day anyway, but now that I've been tracking on FitDay for four weeks I am less bothered, as they seem to be averaging out OK.
Interesting, and bookmarked. They're all pretty wide ranges, but I note that a few diets break them (the 80-10-10 McDougall approach with carbs and fats, and the 40-30-30 low-carb approach with carbs). I'm safely within all of them. Unfortunately, there are still a few areas where they're so desperate to see people lower the nutrient in question that they don't mention what the lower safe limit is. Any idea what a safe minimum of saturated fat is, since you seem to know the reliable sources? I tried googling it but came up against all the dodgy extremists (all-meat diets, forsooth). My current saturated fat level is 4% of total calories. Maybe I should stop keeping that jar of extra virgin organic fancy schmancy coconut oil in the fridge purely for making moisturiser! (Which reminds me, I need to make up some more tonight, I've run out of my usual facial solid oil.)
On the other hand, I'm feeling less worried about my salt intake (wholefoods diet, but I do like to put a bit of salt on foods and I eat miso soup regularly, which is high in sodium) and sugar (ended up putting about 1/2 tsp or so of molasses on my porridge to mask the weird taste of the soy protein isolate, and feeling slightly furtive about it).
Fats and Cholesterol: Out with the Bad, In with the Good
Saturated fats Seven percent of total calories or lower is a good target. Red meat and dairy fats are the main sources of saturated fat in our diets, so keeping these low is the primary way to reduce intake of saturated fat.
The average American eats about six grams of trans fats a day. Ideally that should be under two grams a day, or zero if possible.
"The most recent Dietary Guidelines for Americans suggest that about half of your daily calories come from carbohydrates, so you can calculate how many grams of carbohydrates you need. Start with your daily calorie need (calculate it here) and divide that number in half. That's how many calories should come from carbohydrates. Now take that number and divide it by four - each gram of carbohydrate has four calories. The final number is equal to the amount of carbohydrates you need each day. For example, a person who eats approximately 2,000 calories per day should take in about about 250 grams of carbohydrates.
Keep track of your daily calorie and carbohydrate need with a food diary. You can also keep track of the foods you eat this way - choose the best carbohydrate-rich foods, such as 100% whole-grain products, nuts, seeds, legumes, fruits and vegetables.
Avoid foods that contain large amounts of refined (white) flour and sugar, such as sugary snacks, pastries, sugar-sweetened soft drinks, candy, cookies, greasy chips and most processed, packaged snack foods. These foods contain too many calories while offering little or no nutritional value. Some of these foods also contain saturated and trans-fats that are bad for your heart."
Eating foods that contain saturated fats raises the level of cholesterol in your blood. High levels of blood cholesterol increase your risk of heart disease and stroke. Be aware, too, that many foods high in saturated fats are also high in cholesterol – which raises your blood cholesterol even higher.
"Saturated: Saturated fats occur naturally in many foods. The majority we eat come mainly from animal sources, meat and dairy (milk fat) such as fatty beef, lamb, pork, poultry with skin, beef fat (tallow), lard and cream, butter, cheese, and other dairy products made from whole or reduced-fat (2%) milk. These foods also contain cholesterol. Many baked goods and fried foods can also contain high levels of saturated fats. Some plant foods, such as palm oil, palm kernel oil, and coconut oil, also contain primarily saturated fats, but do not contain cholesterol.
Trans: Trans fats are found in many foods. About 20–25 percent come from animal fat and 75–80 percent come from partially hydrogenated fat – especially in commercial baked goods (pastries, biscuits, muffins, cakes, pie crusts, doughnuts and cookies) and fried foods (French fries, fried chicken, breaded chicken nuggets and breaded fish), snack foods (popcorn, crackers), and other foods made with partially hydrogenated vegetable oils, traditional vegetable shortening or stick margarine. (Soft margarines typically contain very low levels of trans fats.)"
"The total amount of fat you eat, whether high or low, isn't really linked with disease. What really matters is the type of fat you eat.
The "bad" fats—saturated and trans fats—increase the risk for certain diseases. The "good" fats—monounsaturated and polyunsaturated fats—lower disease risk. The key to a healthy diet is to substitute good fats for bad fats—and to avoid trans fats."
"Unsaturated fats are called good fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles. Unsaturated fats are predominantly found in foods from plants, such as vegetable oils, nuts, and seeds. They are liquids at room temperature.
There are two types of unsaturated fats:
•Monounsaturated fats are found in high concentrations in canola, peanut, and olive oils; avocados; nuts such as almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame seeds.
•Polyunsaturated fats are found in high concentrations in sunflower, corn, soybean, and flaxseed oils, and also in foods such as walnuts, flax seeds, and fish. Omega-3 fats, which are fast becoming the darling of the supplement industry, are an important type of polyunsaturated fat. The body can't make these, so they must come from food. An excellent way to get omega-3 fats is by eating fish two or three times a week. Good plant sources of omega-3 fats include chia seeds (sold as Salvia), flax seeds, walnuts, and oils such as flaxseed, canola, and soybean.
Dutch researchers conducted an analysis of 60 trials that examined the effects of carbohydrates and various fats on blood lipid levels. In trials in which polyunsaturated and monounsaturated fats were eaten in place of carbohydrates, these good fats decreased levels of harmful LDL and increased protective HDL. (10) More recently, a randomized trial known as the Optimal Macronutrient Intake Trial for Heart Health (OmniHeart) showed that replacing a carbohydrate-rich diet with one rich in unsaturated fat, predominantly monounsaturated fats, lowers blood pressure, improves lipid levels, and reduces the estimated cardiovascular risk. (11)
Most people don't get enough of these healthful unsaturated fats each day. No strict guidelines have been published regarding their intake. Prudent targets are 10 to 25 percent of calories from monounsaturated fats and 8 to 10 percent of calories from polyunsaturated fats. Since no one eats by percentage of daily calories, a good rule of thumb is to choose unsaturated fats over saturated whenever possible."
Regarding salt, I recently heard on cable news that because there is so much salt in our foods these days people should only use 1/2 teaspoon of salt daily no matter age or gender.
I asked a dietician why salt was so bad for people, and she said because it wears away the insides of your blood vessels and intestines and makes them thin. I guess it could cause holes and then you would have some real problems.
“Consider that just one teaspoon of table salt has 2,325 milligrams (mg) of sodium. And it's not just table salt you have to worry about. Many processed and prepared foods already contain lots of sodium — and it's these foods that contribute the most sodium to your diet.
The 2010 Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you're age 51 or older, or if you are black, or if you have high blood pressure, diabetes or chronic kidney disease.”
I would not use any nutrition guidelines that think it's healthy to consume 225 to 325 grams of carbohydrates a day. They also seem to subscribe to the idea that fat makes you fat, along with the saturated fat myth. Posting things like that discredits anything else they say that may actually be beneficial.
The Mayo Clinic was founded by Dr. William Worrall Mayo in 1863. The Mayo Clinic has a reputation for excellence in individual patient care. Doctors and students come from around the world to learn new techniques from the Mayo doctors, and patients came from around the world for diagnosis and treatment.
Today the Mayo Clinic is staffed by more than 55,000 doctors, nurses, scientists, students and allied health staff at Mayo Clinic locations in the Midwest, Arizona and Florida.
"Being a “couch potato” may be harmful even for people who get regular exercise. (4) The Nurses’ Health Study, for example, is one of many, many studies to find a strong link between television watching and obesity. (5) Researchers followed more than 50,000 middle-aged women for six years, surveying their diet and activity habits. They found that for every two hours the women spent watching television each day, they had a 23 percent higher risk of becoming obese and 14 percent higher risk of developing diabetes. Interestingly, it didn’t matter if the women were avid exercisers: The more television they watched, the more likely they were to gain weight or develop diabetes, regardless of how much leisure-time activity and walking they did. Long hours of sitting at work also increased the risk of obesity and diabetes.
More recently, studies have found that people who spend more time each day watching television, sitting, or riding in cars have a greater chance of dying early than people who spend less time on their duffs. (6-8) Researchers speculate that sitting for hours on end may change peoples’ metabolism in ways that promote obesity, heart disease, diabetes, and other chronic conditions. (4, 7) It is also possible that sitting is a marker for a broader sedentary lifestyle."
Please tell me that last comment wasn't directed at me? Because taking someone who is unable to exercise due to one of the most disabling medical conditions out there, who already has a low quality of life and substantially reduced life expectancy, and lecturing her on how lack of exercise is bad would not be a nice thing to do.
Quote:
Originally Posted by Kit in AZ
Regarding salt, I recently heard on cable news that because there is so much salt in our foods these days people should only use 1/2 teaspoon of salt daily no matter age or gender.
Yeah, that's the "average American diet" approach again. I'm not American, I'm not eating anything close to an American diet. I'm now trying to work out what foods I eat which have salt added or are naturally high in salt. Bread, I eat about one slice of bread a day (or less), though I think the health-foody wholemeal ones probably have a bit less salt added. I have miso soup a few times a week at most, and that contains a small amount of seaweed (say a tsp when hydrated) which is naturally high in sodium. When I cook other types of soup, I add a bit of stock or bouillon, although again I don't use the commercial ones which are high in salt and MSG. Occasionally I'll have a ready-made pasta sauce which will have salt added, though I don't think I've had one of those in weeks and I always have trouble using up the jar in time. There's probably a small amount of salt in the houmous, which again I'm not exactly living on. Come to that, I don't think I use as much as a half-teaspoon of added salt daily either, if you're talking about adding it to the finished product, and probably not even when you include the salt I add while cooking. Apart from when I'm making miso soup, which is amazingly high in salt, and I'm also trying to work out how much salt you get when you're splashing soy sauce about. This might be another one where I look at it as a weekly average. But overall, I really am living on a diet which is very high in wholefoods, and I always have.
Thanks for the continued excerpts on the subject of fat. They're contradicting each other a bit, for instance one says that a fat level down to 20% is fine while another suggests minimum amounts of unsaturated fats which you wouldn't be able to get with only 20% fat in your diet, but I think I will stop worriting now. I had forgotten that I don't track my supplements, and they include 2g echium oil daily (mostly polyunsaturated, very small amount of saturated). I'm planning to add in some starflower oil (practically no saturated fat at all), and while I'll probably end up at 2.5g or 2g total between them for cost reasons, to begin with I think I'd like to try a higher dose. Starflower oil is meant to be particularly good for sex hormones, and mine seem to be in upheaval since I started dieting, so a month or so at 3g or 4g a day might give me a bit of a boost. I have no idea what is causing the strange dry skin on my hands. It's very much like the reaction I get from getting oxygen bleach or stain remover or what have you on my hands, so it's entirely possible that it's nothing to do with my diet at all. I'll keep an eye on it anyway.
