We know we need proteins for dietary nutrition and that we can get them from food sources like beef, poultry, fish, eggs, dairy products, nuts and seeds or legumes. When we eat these foods, the stomach and intestines work to break it down into amino acids. It is the amino acids that are reused in the body to form the proteins that the body needs. But what is it that they do in the body? Scientifically, proteins are large organic compounds comprised of amino acids that are arranged in linear pairs. The compounds are joined together by peptide bonds of carboxyl and amino groups of adjacent residues of amino acids. In layman's terms they are important in the overall health condition of a person. The functions of proteins in the body vary from regulation of body functions, the growth or repair or even replacement of tissues, production of hemoglobin and the creation of hormones or enzymes. They even work to remove toxins from our body by signalling cells to remove damaged tissue and then to repair the damage. Proteins are the foundation on which our bodies are based on and built from.
Proteins that assist chemical reactions and do not alter through that reaction are enzymes. Some proteins act as chemical messengers by travelling from tissues or organs and back again or to another. These are known as hormones and some take part in important regulation of bodily functions such as insulin, which regulates the release of glucose into the bloodstream. In fact, the first insulin protein that was discovered was the insulin protein.
The enzymes are responsible for deciding which cells will be doing what function and when to do it. It is the enzymes that make sure, through chemical reaction, to cause the cells to function at a certain time and place. If the enzymes were not supervising all of the actions taking place then dysfunction would occur and body function would not take place correctly or balanced and we would be in a serious situation.
Most proteins are flexible and can open or close, change shape or twist and bend. The reason for this is so that they can grab and then release or they can pull and push. These abilities of proteins are special in itself and can cause a great motivation to the functions in the body.
The chemical reactions that proteins are responsible for require oxygen in order to burn the nutrient for conversion to energy that the body can use. The studies of how proteins accomplish this are quite involved even to experts, but much is known about them. There are thousands of proteins just in the metabolism pathways alone.
The blood usually is the carrier for hormone signalling to the cells in the body. One nerve cell will signal to another nerve cell in some occasions. Interactions between proteins are usually done within signalling pathways in a cell.
Proteins are necessary for the core functions in our body and without them our body would be in complete disorder. Humans are largely composed of proteins and they are everywhere in our body performing the regulatory duties.
Continue reading the article...
Showing posts with label Protein Diet. Show all posts
Showing posts with label Protein Diet. Show all posts
Losing weight with powerful herbal solutions
September 21, 2009 0 comments
How many times, either from your own personal experience, or in the wider media has there been a huge surge of excitement about the latest “breakthrough” wonder drug, that is the latest cutting edge weapon in weight loss and shifting fat? Now think how often, and how quickly such super drugs soon became shunned and fall from public grace, with a grisly array of side effects, health risks and severe allergies. Is it any wonder people have such poor opinions and attitudes towards the latest product, such products seem to be pushed ahead with seemingly little regard for their safety or effect.
For the last decade the weight loss industry has enjoyed phenomenal profits and sales, and has generated to date a grand total of 10 billion dollars. This figure causes concern as not only can a very convincing argument be put forward that more money should be dedicated to the testing of weight loss products, but also given such a high profit margin, this means that corruption and fraud are prevalent as well.
Somewhat worryingly, a large proportion of drug manufacturers are quick (too quick some would argue) to introduce their products to the open market, and so in their haste tend to completely overlook and ignore the need for stringent and prolonged testing. Whilst a basic minimum period of 5 years is currently recommended by the FDA, in worst case scenarios, some rogue companies are pushing their drugs on a daily basis. The consequences both actual and potential are nothing short of horrific. Diabetes, complications of the heart, blood pressure and ovaries have all been reported as a direct result of such poor drugs.
One major reason, why these so called "magic cures" do not actually work is because they sometimes contain chemicals which are not readily absorbed by the body over time. Initially their intercellular reactions are quite favourable, but with time, the accumulation of these chemicals in the body results in adverse symptoms. Chemicals such as Nickel, and Vanadium are needed in the body in very little amounts, some like lead, can be tolerated at very trace quantities but soon as they reach a particular threshold dizziness, headaches, malaise and eventually poisoning set in.
The criteria used to determine whether or not a drug can be competently classed as being fit for human consumption and use will require a great deal of exhaustive testing, so as to monitor the various effects on the body.
If in doubt, then the best approach is to restrict yourself to strictly natural remedies, such products completely eliminate the possibility of such drastic and harmful side effects.
In conclusion, as tempting as it maybe to make use of synthetic weight loss drugs and their ilk, such items are only a shortcut, and given the major strain they put on the major organs such as kidneys, heart and liver, it seems such a huge risk for such a little gain. Sure, weight loss and dieting in general can be tough, but with diligence and commitment, as well as perseverance and patience anyone can be the ideal weight. Continue reading the article...
For the last decade the weight loss industry has enjoyed phenomenal profits and sales, and has generated to date a grand total of 10 billion dollars. This figure causes concern as not only can a very convincing argument be put forward that more money should be dedicated to the testing of weight loss products, but also given such a high profit margin, this means that corruption and fraud are prevalent as well.
Somewhat worryingly, a large proportion of drug manufacturers are quick (too quick some would argue) to introduce their products to the open market, and so in their haste tend to completely overlook and ignore the need for stringent and prolonged testing. Whilst a basic minimum period of 5 years is currently recommended by the FDA, in worst case scenarios, some rogue companies are pushing their drugs on a daily basis. The consequences both actual and potential are nothing short of horrific. Diabetes, complications of the heart, blood pressure and ovaries have all been reported as a direct result of such poor drugs.
One major reason, why these so called "magic cures" do not actually work is because they sometimes contain chemicals which are not readily absorbed by the body over time. Initially their intercellular reactions are quite favourable, but with time, the accumulation of these chemicals in the body results in adverse symptoms. Chemicals such as Nickel, and Vanadium are needed in the body in very little amounts, some like lead, can be tolerated at very trace quantities but soon as they reach a particular threshold dizziness, headaches, malaise and eventually poisoning set in.
The criteria used to determine whether or not a drug can be competently classed as being fit for human consumption and use will require a great deal of exhaustive testing, so as to monitor the various effects on the body.
If in doubt, then the best approach is to restrict yourself to strictly natural remedies, such products completely eliminate the possibility of such drastic and harmful side effects.
In conclusion, as tempting as it maybe to make use of synthetic weight loss drugs and their ilk, such items are only a shortcut, and given the major strain they put on the major organs such as kidneys, heart and liver, it seems such a huge risk for such a little gain. Sure, weight loss and dieting in general can be tough, but with diligence and commitment, as well as perseverance and patience anyone can be the ideal weight. Continue reading the article...
Losing weight with powerful herbal solutions
September 20, 2009 0 comments
How many times, either from your own personal experience, or in the wider media has there been a huge surge of excitement about the latest “breakthrough” wonder drug, that is the latest cutting edge weapon in weight loss and shifting fat? Now think how often, and how quickly such super drugs soon became shunned and fall from public grace, with a grisly array of side effects, health risks and severe allergies. Is it any wonder people have such poor opinions and attitudes towards the latest product, such products seem to be pushed ahead with seemingly little regard for their safety or effect.
For the last decade the weight loss industry has enjoyed phenomenal profits and sales, and has generated to date a grand total of 10 billion dollars. This figure causes concern as not only can a very convincing argument be put forward that more money should be dedicated to the testing of weight loss products, but also given such a high profit margin, this means that corruption and fraud are prevalent as well.
Somewhat worryingly, a large proportion of drug manufacturers are quick (too quick some would argue) to introduce their products to the open market, and so in their haste tend to completely overlook and ignore the need for stringent and prolonged testing. Whilst a basic minimum period of 5 years is currently recommended by the FDA, in worst case scenarios, some rogue companies are pushing their drugs on a daily basis. The consequences both actual and potential are nothing short of horrific. Diabetes, complications of the heart, blood pressure and ovaries have all been reported as a direct result of such poor drugs.
One major reason, why these so called "magic cures" do not actually work is because they sometimes contain chemicals which are not readily absorbed by the body over time. Initially their intercellular reactions are quite favourable, but with time, the accumulation of these chemicals in the body results in adverse symptoms. Chemicals such as Nickel, and Vanadium are needed in the body in very little amounts, some like lead, can be tolerated at very trace quantities but soon as they reach a particular threshold dizziness, headaches, malaise and eventually poisoning set in.
The criteria used to determine whether or not a drug can be competently classed as being fit for human consumption and use will require a great deal of exhaustive testing, so as to monitor the various effects on the body.
If in doubt, then the best approach is to restrict yourself to strictly natural remedies, such products completely eliminate the possibility of such drastic and harmful side effects.
In conclusion, as tempting as it maybe to make use of synthetic weight loss drugs and their ilk, such items are only a shortcut, and given the major strain they put on the major organs such as kidneys, heart and liver, it seems such a huge risk for such a little gain. Sure, weight loss and dieting in general can be tough, but with diligence and commitment, as well as perseverance and patience anyone can be the ideal weight. Continue reading the article...
For the last decade the weight loss industry has enjoyed phenomenal profits and sales, and has generated to date a grand total of 10 billion dollars. This figure causes concern as not only can a very convincing argument be put forward that more money should be dedicated to the testing of weight loss products, but also given such a high profit margin, this means that corruption and fraud are prevalent as well.
Somewhat worryingly, a large proportion of drug manufacturers are quick (too quick some would argue) to introduce their products to the open market, and so in their haste tend to completely overlook and ignore the need for stringent and prolonged testing. Whilst a basic minimum period of 5 years is currently recommended by the FDA, in worst case scenarios, some rogue companies are pushing their drugs on a daily basis. The consequences both actual and potential are nothing short of horrific. Diabetes, complications of the heart, blood pressure and ovaries have all been reported as a direct result of such poor drugs.
One major reason, why these so called "magic cures" do not actually work is because they sometimes contain chemicals which are not readily absorbed by the body over time. Initially their intercellular reactions are quite favourable, but with time, the accumulation of these chemicals in the body results in adverse symptoms. Chemicals such as Nickel, and Vanadium are needed in the body in very little amounts, some like lead, can be tolerated at very trace quantities but soon as they reach a particular threshold dizziness, headaches, malaise and eventually poisoning set in.
The criteria used to determine whether or not a drug can be competently classed as being fit for human consumption and use will require a great deal of exhaustive testing, so as to monitor the various effects on the body.
If in doubt, then the best approach is to restrict yourself to strictly natural remedies, such products completely eliminate the possibility of such drastic and harmful side effects.
In conclusion, as tempting as it maybe to make use of synthetic weight loss drugs and their ilk, such items are only a shortcut, and given the major strain they put on the major organs such as kidneys, heart and liver, it seems such a huge risk for such a little gain. Sure, weight loss and dieting in general can be tough, but with diligence and commitment, as well as perseverance and patience anyone can be the ideal weight. Continue reading the article...
Benefits of a High Fiber Diet
September 19, 2009 0 comments
Diets low in saturated fat and cholesterol and high in fiber are associated with a reduced risk of certain cancers, diabetes, digestive disorders, and heart disease.
Diets low in fat and rich in fiber-containing grain products, fruits, and vegetables may reduce the risk of some types of cancer.
Diets low in saturated fat and cholesterol and rich in fruits, vegetables, and grain products that contain fiber, particularly soluble fiber, may reduce the risk of coronary heart disease.
Diets low in fat and rich in fruits and vegetables, which are low-fat foods and may contain fiber or vitamin A (as beta-carotene) and vitamin C, may reduce the risk of some cancers.
Found only in plant foods, such as whole grains, fruits, vegetables, beans, nuts, and seeds, fiber is composed of complex carbohydrates. Some fibers are soluble in water and others are insoluble. Most plant foods contain some of each kind.
Some foods containing high levels of soluble fiber are dried beans, oats, barley, and some fruits, notably apples and citrus, and vegetables, such as potatoes. Foods high in insoluble fiber are wheat bran, whole grains, cereals, seeds, and the skins of many fruits and vegetables.
Fiber's Health Benefits
What can fiber do for you? Numerous epidemiologic (population-based) studies have found that diets low in saturated fat and cholesterol and high in fiber are associated with a reduced risk of certain cancers, diabetes, digestive disorders, and heart disease. However, since high-fiber foods may also contain antioxidant vitamins, phytochemicals, and other substances that may offer protection against these diseases, researchers can't say for certain that fiber alone is responsible for the reduced health risks they observe, notes Joyce Saltsman, a nutritionist with FDA's Office of Food Labeling. "Moreover, no one knows whether one specific type of fiber is more beneficial than another since fiber-rich foods tend to contain various types," she adds.
Recent findings on the health effects of fiber show it may play a role in:
Cancer: Epidemiologic studies have consistently noted an association between low total fat and high fiber intakes and reduced incidence of colon cancer. A 1992 study by researchers at Harvard Medical School found that men who consumed 12 grams of fiber a day were twice as likely to develop precancerous colon changes as men whose daily fiber intake was about 30 grams. The exact mechanism for reducing the risk is not known, but scientists theorize that insoluble fiber adds bulk to stool, which in turn dilutes carcinogens and speeds their transit through the lower intestines and out of the body.
The evidence that a high-fiber diet can protect against breast cancer is equivocal. Researchers analyzing data from the Nurses' Health Study, which tracked 89,494 women for eight years, concluded in 1992 that fiber intake has no influence on breast cancer risk in middle-aged women. Previously, a review and analysis of 12 studies found a link between high fiber intake and reduced risk.
In the early stages, some breast tumors are stimulated by excess amounts of estrogen circulating in the bloodstream. Some scientists believe that fiber may hamper the growth of such tumors by binding with estrogen in the intestine. This prevents the excess estrogen from being reabsorbed into the bloodstream.
Digestive disorders: Because insoluble fiber aids digestion and adds bulk to stool, it hastens passage of fecal material through the gut, thus helping to prevent or alleviate constipation. Fiber also may help reduce the risk of diverticulosis, a condition in which small pouches form in the colon wall (usually from the pressure of straining during bowel movements). People who already have diverticulosis often find that increased fiber consumption can alleviate symptoms, which include constipation and/or diarrhea, abdominal pain, flatulence, and mucus or blood in the stool.
Diabetes: As with cholesterol, soluble fiber traps carbohydrates to slow their digestion and absorption. In theory, this may help prevent wide swings in blood sugar level throughout the day. Additionally, a new study from the Harvard School of Public Health, published in the Feb. 12 issue of the Journal of the American Medical Association, suggests that a high-sugar, low-fiber diet more than doubles women's risk of Type II (non-insulin-dependent) diabetes. In the study, cereal fiber was associated with a 28 percent decreased risk, with fiber from fruits and vegetables having no effect. In comparison, cola beverages, white bread, white rice, and french fries increased the risk.
High-fiber diets may help blunt the effects of smoking and other risk factors for heart disease.
Heart Disease: Clinical studies show that a heart-healthy diet (low in saturated fat and cholesterol, and high in fruits, vegetables and grain products that contain soluble fiber) can lower blood cholesterol. In these studies, cholesterol levels dropped between 0.5 percent and 2 percent for every gram of soluble fiber eaten per day.
As it passes through the gastrointestinal tract, soluble fiber binds to dietary cholesterol, helping the body to eliminate it. This reduces blood cholesterol levels, which, in turn, reduces cholesterol deposits on arterial walls that eventually choke off the vessel. There also is some evidence that soluble fiber can slow the liver's manufacture of cholesterol, as well as alter low-density lipoprotein (LDL) particles to make them larger and less dense. Researchers believe that small, dense LDL particles pose a bigger health threat.
Recent findings from two long-term large-scale studies of men suggest that high fiber intake can significantly lower the risk of heart attack. Men who ate the most fiber-rich foods (35 grams a day, on average) suffered one-third fewer heart attacks than those who had the lowest fiber intake (15 grams a day), according to a Finnish study of 21,903 male smokers aged 50 to 69, published in the December 1996 issue of Circulation. Earlier in the year, findings from an ongoing U.S. study of 43,757 male health professionals (some of whom were sedentary, overweight or smokers) suggest that those who ate more than 25 grams of fiber per day had a 36 percent lower risk of developing heart disease than those who consumed less than 15 grams daily. In the Finnish study, each 10 grams of fiber added to the diet decreased the risk of dying from heart disease by 17 percent; in the U.S. study, risk was decreased by 29 percent.
These results indicate that high-fiber diets may help blunt the effects of smoking and other risk factors for heart disease.
Obesity: Because insoluble fiber is indigestible and passes through the body virtually intact, it provides few calories. And since the digestive tract can handle only so much bulk at a time, fiber-rich foods are more filling than other foods--so people tend to eat less. Insoluble fiber also may hamper the absorption of calorie-dense dietary fat. So, reaching for an apple instead of a bag of chips is a smart choice for someone trying to lose weight.
But be leery of using fiber supplements for weight loss. In August 1991, FDA banned methylcellulose, along with 110 other ingredients, in over-the-counter diet aids because there was no evidence these ingredients were safe and effective. The agency also recalled one product that contained guar gum after receiving reports of gastric or esophageal obstructions. The manufacturer had claimed the product promoted a feeling of fullness when it expanded in the stomach.
Recent research suggests that as much as 35 grams of fiber a day is needed to help reduce the risk of chronic disease, including heart disease. A fiber supplement can help make up the shortfall, but should not be a substitute for fiber-rich foods. "Foods that are high in fiber also contain nutrients that may help reduce the risk of chronic disease," Saltsman notes. In addition, eating a variety of such foods provides several types of fiber, whereas some fiber supplements contain only a single type of fiber, such as methylcellulose or psyllium.
To fit more fiber into your day:
Read food labels. The labels of almost all foods will tell you the amount of dietary fiber in each serving, as well as the Percent Daily Value (DV) based on a 2,000-calorie diet. For instance, if a half cup serving of a food provides 10 grams of dietary fiber, one serving provides 40 percent of the recommended DV. The food label can state that a product is "a good source" of fiber if it contributes 10 percent of the DV--2.5 grams of fiber per serving. The package can claim "high in," "rich in" or "excellent source of" fiber if the product provides 20 percent of the DV--5 grams per serving.
Use the U.S. Department of Agriculture's food pyramid as a guide. If you eat 2 to 4 servings of fruit, 3 to 5 servings of vegetables, and 6 to 11 servings of cereal and grain foods, as recommended by the pyramid, you should have no trouble getting 25 to 30 grams of fiber a day.
Start the day with a whole-grain cereal that contains at least 5 grams of fiber per serving. Top with wheat germ, raisins, bananas, or berries, all of which are good sources of fiber.
When appropriate, eat vegetables raw. Cooking vegetables may reduce fiber content by breaking down some fiber into its carbohydrate components. When you do cook vegetables, microwave or steam only until they are al dente--tender, but still firm to the bite.
Avoid peeling fruits and vegetables; eating the skin and membranes ensures that you get every bit of fiber. But rinse with warm water to remove surface dirt and bacteria before eating. Also, keep in mind that whole fruits and vegetables contain more fiber than juice, which lacks the skin and membranes.
Eat liberal amounts of foods that contain unprocessed grains in your diet: whole-wheat products such as bulgur, couscous or kasha and whole-grain breads, cereals and pasta.
Add beans to soups, stews and salads; a couple of times a week, substitute legume-based dishes (such as lentil soup, bean burritos, or rice and beans) for those made with meat.
Keep fresh and dried fruit on hand for snacks. Continue reading the article...
Diets low in fat and rich in fiber-containing grain products, fruits, and vegetables may reduce the risk of some types of cancer.
Diets low in saturated fat and cholesterol and rich in fruits, vegetables, and grain products that contain fiber, particularly soluble fiber, may reduce the risk of coronary heart disease.
Diets low in fat and rich in fruits and vegetables, which are low-fat foods and may contain fiber or vitamin A (as beta-carotene) and vitamin C, may reduce the risk of some cancers.
Found only in plant foods, such as whole grains, fruits, vegetables, beans, nuts, and seeds, fiber is composed of complex carbohydrates. Some fibers are soluble in water and others are insoluble. Most plant foods contain some of each kind.
Some foods containing high levels of soluble fiber are dried beans, oats, barley, and some fruits, notably apples and citrus, and vegetables, such as potatoes. Foods high in insoluble fiber are wheat bran, whole grains, cereals, seeds, and the skins of many fruits and vegetables.
Fiber's Health Benefits
What can fiber do for you? Numerous epidemiologic (population-based) studies have found that diets low in saturated fat and cholesterol and high in fiber are associated with a reduced risk of certain cancers, diabetes, digestive disorders, and heart disease. However, since high-fiber foods may also contain antioxidant vitamins, phytochemicals, and other substances that may offer protection against these diseases, researchers can't say for certain that fiber alone is responsible for the reduced health risks they observe, notes Joyce Saltsman, a nutritionist with FDA's Office of Food Labeling. "Moreover, no one knows whether one specific type of fiber is more beneficial than another since fiber-rich foods tend to contain various types," she adds.
Recent findings on the health effects of fiber show it may play a role in:
Cancer: Epidemiologic studies have consistently noted an association between low total fat and high fiber intakes and reduced incidence of colon cancer. A 1992 study by researchers at Harvard Medical School found that men who consumed 12 grams of fiber a day were twice as likely to develop precancerous colon changes as men whose daily fiber intake was about 30 grams. The exact mechanism for reducing the risk is not known, but scientists theorize that insoluble fiber adds bulk to stool, which in turn dilutes carcinogens and speeds their transit through the lower intestines and out of the body.
The evidence that a high-fiber diet can protect against breast cancer is equivocal. Researchers analyzing data from the Nurses' Health Study, which tracked 89,494 women for eight years, concluded in 1992 that fiber intake has no influence on breast cancer risk in middle-aged women. Previously, a review and analysis of 12 studies found a link between high fiber intake and reduced risk.
In the early stages, some breast tumors are stimulated by excess amounts of estrogen circulating in the bloodstream. Some scientists believe that fiber may hamper the growth of such tumors by binding with estrogen in the intestine. This prevents the excess estrogen from being reabsorbed into the bloodstream.
Digestive disorders: Because insoluble fiber aids digestion and adds bulk to stool, it hastens passage of fecal material through the gut, thus helping to prevent or alleviate constipation. Fiber also may help reduce the risk of diverticulosis, a condition in which small pouches form in the colon wall (usually from the pressure of straining during bowel movements). People who already have diverticulosis often find that increased fiber consumption can alleviate symptoms, which include constipation and/or diarrhea, abdominal pain, flatulence, and mucus or blood in the stool.
Diabetes: As with cholesterol, soluble fiber traps carbohydrates to slow their digestion and absorption. In theory, this may help prevent wide swings in blood sugar level throughout the day. Additionally, a new study from the Harvard School of Public Health, published in the Feb. 12 issue of the Journal of the American Medical Association, suggests that a high-sugar, low-fiber diet more than doubles women's risk of Type II (non-insulin-dependent) diabetes. In the study, cereal fiber was associated with a 28 percent decreased risk, with fiber from fruits and vegetables having no effect. In comparison, cola beverages, white bread, white rice, and french fries increased the risk.
High-fiber diets may help blunt the effects of smoking and other risk factors for heart disease.
Heart Disease: Clinical studies show that a heart-healthy diet (low in saturated fat and cholesterol, and high in fruits, vegetables and grain products that contain soluble fiber) can lower blood cholesterol. In these studies, cholesterol levels dropped between 0.5 percent and 2 percent for every gram of soluble fiber eaten per day.
As it passes through the gastrointestinal tract, soluble fiber binds to dietary cholesterol, helping the body to eliminate it. This reduces blood cholesterol levels, which, in turn, reduces cholesterol deposits on arterial walls that eventually choke off the vessel. There also is some evidence that soluble fiber can slow the liver's manufacture of cholesterol, as well as alter low-density lipoprotein (LDL) particles to make them larger and less dense. Researchers believe that small, dense LDL particles pose a bigger health threat.
Recent findings from two long-term large-scale studies of men suggest that high fiber intake can significantly lower the risk of heart attack. Men who ate the most fiber-rich foods (35 grams a day, on average) suffered one-third fewer heart attacks than those who had the lowest fiber intake (15 grams a day), according to a Finnish study of 21,903 male smokers aged 50 to 69, published in the December 1996 issue of Circulation. Earlier in the year, findings from an ongoing U.S. study of 43,757 male health professionals (some of whom were sedentary, overweight or smokers) suggest that those who ate more than 25 grams of fiber per day had a 36 percent lower risk of developing heart disease than those who consumed less than 15 grams daily. In the Finnish study, each 10 grams of fiber added to the diet decreased the risk of dying from heart disease by 17 percent; in the U.S. study, risk was decreased by 29 percent.
These results indicate that high-fiber diets may help blunt the effects of smoking and other risk factors for heart disease.
Obesity: Because insoluble fiber is indigestible and passes through the body virtually intact, it provides few calories. And since the digestive tract can handle only so much bulk at a time, fiber-rich foods are more filling than other foods--so people tend to eat less. Insoluble fiber also may hamper the absorption of calorie-dense dietary fat. So, reaching for an apple instead of a bag of chips is a smart choice for someone trying to lose weight.
But be leery of using fiber supplements for weight loss. In August 1991, FDA banned methylcellulose, along with 110 other ingredients, in over-the-counter diet aids because there was no evidence these ingredients were safe and effective. The agency also recalled one product that contained guar gum after receiving reports of gastric or esophageal obstructions. The manufacturer had claimed the product promoted a feeling of fullness when it expanded in the stomach.
Recent research suggests that as much as 35 grams of fiber a day is needed to help reduce the risk of chronic disease, including heart disease. A fiber supplement can help make up the shortfall, but should not be a substitute for fiber-rich foods. "Foods that are high in fiber also contain nutrients that may help reduce the risk of chronic disease," Saltsman notes. In addition, eating a variety of such foods provides several types of fiber, whereas some fiber supplements contain only a single type of fiber, such as methylcellulose or psyllium.
To fit more fiber into your day:
Read food labels. The labels of almost all foods will tell you the amount of dietary fiber in each serving, as well as the Percent Daily Value (DV) based on a 2,000-calorie diet. For instance, if a half cup serving of a food provides 10 grams of dietary fiber, one serving provides 40 percent of the recommended DV. The food label can state that a product is "a good source" of fiber if it contributes 10 percent of the DV--2.5 grams of fiber per serving. The package can claim "high in," "rich in" or "excellent source of" fiber if the product provides 20 percent of the DV--5 grams per serving.
Use the U.S. Department of Agriculture's food pyramid as a guide. If you eat 2 to 4 servings of fruit, 3 to 5 servings of vegetables, and 6 to 11 servings of cereal and grain foods, as recommended by the pyramid, you should have no trouble getting 25 to 30 grams of fiber a day.
Start the day with a whole-grain cereal that contains at least 5 grams of fiber per serving. Top with wheat germ, raisins, bananas, or berries, all of which are good sources of fiber.
When appropriate, eat vegetables raw. Cooking vegetables may reduce fiber content by breaking down some fiber into its carbohydrate components. When you do cook vegetables, microwave or steam only until they are al dente--tender, but still firm to the bite.
Avoid peeling fruits and vegetables; eating the skin and membranes ensures that you get every bit of fiber. But rinse with warm water to remove surface dirt and bacteria before eating. Also, keep in mind that whole fruits and vegetables contain more fiber than juice, which lacks the skin and membranes.
Eat liberal amounts of foods that contain unprocessed grains in your diet: whole-wheat products such as bulgur, couscous or kasha and whole-grain breads, cereals and pasta.
Add beans to soups, stews and salads; a couple of times a week, substitute legume-based dishes (such as lentil soup, bean burritos, or rice and beans) for those made with meat.
Keep fresh and dried fruit on hand for snacks. Continue reading the article...
How The Protein Diet Works
September 12, 2009 0 comments
Protein is an essential nutrient necessary for maintaining good health. In its basic form protein consists of amino acid chains. Of the 22 amino acids that are capable of creating protein, 8 of these can only be obtained through a protein diet. Because these amino acids are utilized by the body a low protein diet can affect a host of very important functions. The building of our skin, hair, nails and internals organs all depend on amino acids and are maintained trough a protein diet.
Muscle tissue as well as new tissue growth need protein for their activities and can receive adequate levels with a protein diet. Protein intake from a high protein diet helps to transport nutrients and oxygen to our cells. The valuable protein diet aids and maintains antibody production.
The protein sources available to us for inclusion in a high protein diet include animal and plant based proteins. Animal proteins are found in meat, fish, cheese eggs and milk. Plant protein sources include soy, spirulina and organic whey protein diet products. While it is certainly important that we include a balanced intake of protein in our diet, many people eat too much animal based protein.
This type of high protein diet could have adverse health effects, which appear as disease and obesity. Many individuals who follow an excessively high animal based protein diet are overweight and often unhealthy. People on an animal based high protein diet often have elevated bad cholesterol levels.
Heart disease, strokes and osteoporosis are often the result of an excessive animal based high protein diet. It is therefore important that a well-balanced protein diet is maintained. By replacing part or all of our animal protein diet with plant proteins we can be assured that our body requirements are being met. A plant protein diet can help us to avoid the health problems associated with an excessive animal protein diet.
Replacing saturated fats with unsaturated fats when on a plant protein diet can improve health tremendously. This plant protein diet can also aid with weight control. A plant protein diet does away with the saturated fat accumulation thus limiting unwanted weight gain. Regular exercise combined with a high protein diet including plant proteins will be beneficial to individuals wanting a healthier lifestyle.
Plant proteins have many benefits of their own when included in the high protein diet. These protein diet improvements include the ability to raise good cholesterol levels while reducing bad cholesterol. This important protein diet function aids in preventing the arterial plaque build up, which could cause artery hardening and blockages.
Protein from plant sources like soy and spirulina, when included in a protein diet, are able to reduce the risk of strokes, heart attacks and heart disease. A vegetable high protein diet improves the ability to retain calcium in the body.
Because less calcium is excreted in the urine while on a plant protein diet, problems such as kidney stones are lessened. Therefore it is important to consider exactly which type of high protein diet you are currently following. Due to the high levels of saturated fats and additives found in red meat, a plant protein diet is superior to an animal protein diet and is the healthier alternative. Continue reading the article...
Muscle tissue as well as new tissue growth need protein for their activities and can receive adequate levels with a protein diet. Protein intake from a high protein diet helps to transport nutrients and oxygen to our cells. The valuable protein diet aids and maintains antibody production.
The protein sources available to us for inclusion in a high protein diet include animal and plant based proteins. Animal proteins are found in meat, fish, cheese eggs and milk. Plant protein sources include soy, spirulina and organic whey protein diet products. While it is certainly important that we include a balanced intake of protein in our diet, many people eat too much animal based protein.
This type of high protein diet could have adverse health effects, which appear as disease and obesity. Many individuals who follow an excessively high animal based protein diet are overweight and often unhealthy. People on an animal based high protein diet often have elevated bad cholesterol levels.
Heart disease, strokes and osteoporosis are often the result of an excessive animal based high protein diet. It is therefore important that a well-balanced protein diet is maintained. By replacing part or all of our animal protein diet with plant proteins we can be assured that our body requirements are being met. A plant protein diet can help us to avoid the health problems associated with an excessive animal protein diet.
Replacing saturated fats with unsaturated fats when on a plant protein diet can improve health tremendously. This plant protein diet can also aid with weight control. A plant protein diet does away with the saturated fat accumulation thus limiting unwanted weight gain. Regular exercise combined with a high protein diet including plant proteins will be beneficial to individuals wanting a healthier lifestyle.
Plant proteins have many benefits of their own when included in the high protein diet. These protein diet improvements include the ability to raise good cholesterol levels while reducing bad cholesterol. This important protein diet function aids in preventing the arterial plaque build up, which could cause artery hardening and blockages.
Protein from plant sources like soy and spirulina, when included in a protein diet, are able to reduce the risk of strokes, heart attacks and heart disease. A vegetable high protein diet improves the ability to retain calcium in the body.
Because less calcium is excreted in the urine while on a plant protein diet, problems such as kidney stones are lessened. Therefore it is important to consider exactly which type of high protein diet you are currently following. Due to the high levels of saturated fats and additives found in red meat, a plant protein diet is superior to an animal protein diet and is the healthier alternative. Continue reading the article...
Subscribe to:
Posts (Atom)
