As people become increasingly health-conscious, more people are choosing to have more protein in their diet over carbohydrate. The International Food Information Council Foundation reports that 50% of consumers are interested in including more protein in their diets and 37% believe protein helps with weight loss.
However, too much protein and too few carbohydrates over the long term is linked to an increased risk of developing osteoporosis. That is because digesting protein releases acids into the bloodstream. The body neutralizes these acids with calcium—which can be pulled from bone if necessary. Eating too much protein also makes the kidneys work harder.
In addition, depriving yourself of carbohydrates can affect the brain and muscles, which need glucose (the fuel that comes from digesting carbs) to function efficiently. The fiber delivered by some carbohydrate-rich foods help bowels move. And remember that healthy sources of carbohydrates, such as fruits, vegetables, and whole grains, come with a host of vitamins, minerals, and other nutrients.
Of course, protein is still very necessary to help us build and repair cells, and make healthy muscles, organs, glands, and skin. The key is to eat in moderation! Everyone needs a minimum amount each day. The Institute of Medicine recommends 0.8 grams of protein per kilogram of body weight.
Here are some tips for meeting protein needs in a vegetarian diet:
- Legumes such as soybeans, chickpeas, lentils, kidney beans, split beans and baked beans
- Wholegrains such as brown rice, buckwheat, polenta, quinoa, amaranth, barley and oats
- Dairy food and eggs (lacto-ovo vegetarians)
- Soy products such as soy beverages, soy yoghurt and tofu
- Nuts and seeds
Credits:
Optimal protein intake - https://www.health.harvard.edu/blog/extra-protein-is-a-decent-dietary-choice-but-dont-overdo-it-201305016145
Tips for meeting protein needs - Dietitians Association of Australia
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