Maximize Nutrition With Protein_Final
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>> Welcome back.
In the previous lectures, we talked about
fats and carbohydrates
and how they can impact your hormonal health.
In this lecture, you'll learn all about
the third macronutrient, protein.
We'll go over the different types and then we'll discuss
the benefits and pitfalls of plant proteins.
Ready to get started?
Protein is a powerhouse of a macronutrient.
In addition to creating your organs, muscles, nails,
and hair, protein helps your cells communicate,
facilitates muscle contraction,
and the transmission of nerve signals.
Protein makes up immune molecules,
blood cells, hormones, and enzymes.
And it even assists your cells in making new proteins.
Wow.
Having these roles to perform it's easy to see
how essential it is to consume
an adequate amount of protein.
Protein is made up of chains of amino acids
and each type of protein
has its own unique combination of amino acids.
These are broken down in the body
and are used to build tissue
and signal metabolism and other processes.
Your body is like a super intelligent computer
and DNA is like the programming language
for the proteins in your body.
DNA tells the body how to create the right proteins
for nearly every process that occurs.
In order for your body to follow this map of instruction
set out by DNA,
there have to be plenty of amino acids available.
Just one single missing amino acid will result
in a protein that's unable to complete its function.
There are 20 amino acids.
Many of these can be synthesized in the body,
but there are eight that we're unable to produce,
so we have to get them from our food.
These are called essential amino acids.
Animal protein contains all eight essential amino acids
in adequate amounts.
This is why meat eaters typically don't have a hard time
obtaining an adequate diversity of protein in their diets.
There are also several complete plant proteins,
but did you know that not all of the protein
in these non-animal foods is available to the body.
So you may not actually be getting as much protein
as you think you are on a plant protein diet,
not knowing this critical detail misleads
a lot of people into thinking,
they're consuming adequate protein when they may not be.
Due to possible difficulties absorbing
the full amount of the protein from plant sources,
it's important to encourage your vegetarian
and vegan clients to eat a varied
and abundant diet of high quality protein sources.
There's been a lot of controversy
around red meat as a protein source.
And many studies have shown that eating red meat regularly
can increase cancer and heart disease.
However, the protein in red meat
doesn't appear to be the problem,
it's actually the fat composition of the meat.
Just like fats, the type and quality of the protein
makes a difference.
Higher quality proteins like grass-fed meats,
pasture-raised eggs, wild-caught fish,
and organic vegetables facilitate better hormone function.
So if you have a client who doesn't eat meat
or any animal products, you'll want to guide them
to improve the quality and diversity of the foods
in their diet wherever possible.
And for the carnivores you'll work with,
you want to explain to them that even though meat
is a good protein source,
they can maximize the benefits of their food
by opting for grass-fed over conventional.
So how exactly does protein affect hormonal balance?
Protein is an essential structural component
of all hormones, which means you've got to consume
sufficient protein to make enough hormones.
When protein is digested, insulin acts as the gas pedal
and glucagon acts as the break.
When the stomach signals that there is food,
the insulin gets revved up and starts processing
what it thinks will be a lot of glucose,
but protein doesn't actually have very much glucose in it.
Too much insulin without any sugar to process
causes hypoglycemia
which is when your blood sugar drops below normal.
To slow insulin down, arginine,
an amino acid from the protein that's being digested
lets glucagon know that it's going to have
to swing into action and stop insulin
from stealing all the glucose out of the bloodstream
to vast preventing hypoglycemia.
For clients with insulin resistance,
a protein only meal at least once a day has been shown
to keep blood sugar from swinging so much.
However, in the real world,
that isn't very practical for your clients, is it?
Instead, you can suggest your insulin resistant clients
that they include protein, fat, and carbohydrates
in every meal in order to keep their blood sugar stable.
How much protein do you need?
A low protein diet less than 15% of total calories
or about 50 grams per day decreases levels of prolactin,
growth hormone, estrogen, thyroid hormones, and insulin.
And it stimulates a stress response
which drives the body toward fat storage,
increasing both body fat, and fatty liver.
On the other hand, a diet that's too high in protein
can result a damage to the kidneys,
as well as increased body fat.
For non-athletes, that would be more than
about one gram of protein per kilogram of body weight.
As you can see it's important to balance protein intake
based on the specific needs
and activity levels of your clients.
For instance, a client with amenorrhea or missing periods
may benefit from increasing her protein consumption.
So for those who eat a plant-based diet
the question remains,
how can you get the most bang for your buck
with vegetable proteins?
Many people choose to get all or most of their protein
from plant sources so it's important to understand
that plant proteins have their own advantages
as well as challenges.
You can't suggest that your vegetarian
or vegan clients start eating meat because above all else,
you have to honor their bio-individuality,
but you do want to educate them
on the challenges of plant proteins
and how they can best optimize this diet.
There are a lot of different plant proteins
and they vary both in amino acid composition
and in bioavailability, which is how much of the protein
is actually available to be digested
and processed in the body.
The best plant proteins that are both
complete and highly bioavailable are spirulina,
hemp, soy, quinoa, lentils,
buckwheat, and amaranth.
There are other proteins that while not complete provide
adequate nutrition when combined with another plant protein.
For example, brown rice, peas, beans, chickpeas, and tahini.
It isn't necessary to eat complete protein at every meal
as long as you are getting all of the amino acids
over the course of every day.
One of the benefits of plant protein
is the host of phytochemicals they offer.
Phytochemicals are biologically beneficial compounds
found in plants.
They are responsible for properties, such as,
the deep purple color of blackberries
or the bright orange of carrots.
The phytochemicals include bioflavonoids, isothiocyanate,
carotenoids, anthocyanins, polyphenols, chlorophyll,
phytosterols, and lignans.
Let's look a little closer at these eight phytochemicals.
Bioflavonoids act as antioxidants,
protecting the body against stress.
They're commonly found in citrus, onions, tea,
parsley, wine, soy, and dark chocolate.
Tea contains a potent antioxidant called EGCG,
which is a bioflavonoid that's been shown to decrease
fatty liver disease and improve insulin resistance.
It also may inhibit growth of thyroid cancer cells.
Isothiocyanates are derived from cruciferous vegetables.
For example, broccoli, cauliflower, cabbage,
brussels sprouts, and kale.
Studies have shown that these sulfur-containing nutrients
help fight cancer and combat stress in the body.
They are also considered goitrogens
which we'll talk about in a moment.
Carotenoids are yellow orange pigments
that act as precursors to vitamin A.
They include beta-carotene and lycopene
and are found in foods like
carrots, sweet potatoes, and tomatoes.
They may play a role in preventing some cancers,
but there aren't any conclusive studies as yet.
Anthocyanins are a form of flavonoid
that are blue purple pigments.
They scavenge free radicals and act as antioxidants,
reducing stress in the body.
They are found in blueberries, elderberries,
and blackberries as well as purple and red grapes.
They may play a role in preventing heart disease.
Polyphenols are another flavonoid and are found
in tea, cinnamon, coffee, and many fruits and vegetables.
They have many beneficial effects in the body,
including preventing cancer cells
from creating new blood vessels,
reducing stress, protecting from ultraviolet radiation,
reducing inflammation, and protecting the heart.
Chlorophyll is a green pigment found in all plants.
It's rich in vitamins A, C, E, and K.
It also contains minerals including magnesium, iron,
potassium, and calcium, as well as fatty acids.
It helps to repair DNA and keep it from mutating.
This function may help to prevent cancer.
Phytosterols are plant compounds that may help
to block uptake of dietary cholesterol.
Some preliminary studies show
that they may play a role in preventing cancer.
They're found in wheat germ, rice bran, sesame oil,
whole grains, nuts, and legumes.
Lignans are phytoestrogens found in many seeds and plants.
The biggest source is flaxseed.
They may potentially decrease levels of testosterone
and other male sex hormones, but they've been shown
to be beneficial in keeping blood sugars more stable
for diabetics, so male clients with low testosterone
may want to avoid lignans
while women with polycystic ovarian syndrome
might benefit from more of this in their diet.
Flaxseeds have also been seen to improve fatty liver.
Overall, they appear to have few negative side effects.
Lignans can interrupt circulation of estrogens
in the GI tract in two ways,
making them less available for use.
First, as a dietary fiber, it can bind it to estrogens
in the digestive tract which then go out with a stool.
Second, lignans can beneficially
affect the composition of intestinal bacteria,
reducing enzyme activity
which lowers levels of free estrogen.
Dietary fiber intake also increases
the concentration of globulin in the blood
which binds to sex hormones
and reduces levels of free estradiol
by rendering them inactive.
This might be helpful for a client who is estrogen dominant
and is looking for ways
to reduce her estrogen levels naturally.
Now for the downside of plant proteins,
while animal protein comes packaged with fat,
plant protein comes packaged with carbohydrates.
As we discussed previously,
too many carbohydrates in the diet
can contribute to inflammation and blood sugar imbalance.
Also, plants are not defenseless.
They produce a host of defensive chemicals
that are designed to prevent creatures
from feasting on them.
These are collectively known as antinutrients.
These antinutrients can keep us
from absorbing all the nutrients in the plant.
They can also cause side effects for people
who are sensitive to them or have hormonal imbalances.
For instance, phytate or phytic acid
is the primary storage compound of phosphorous in plants.
There's some phytic acid in all plants,
but the levels in grains, beans,
and the oil seeds which are soy, sesame,
and rapeseed are the highest.
It's known to bind minerals in the GI tract,
keeping them from being absorbed.
This can lower iron, zinc, calcium, and magnesium levels.
It also makes it harder for your body to digest proteins
and fats by inhibiting the digestive enzymes.
However, there are several advantages of phytic acid
which include scavenging heavy metals
and acting as a weak antioxidant.
Also, because phytic acid slows digestion down,
it may help to balance blood sugar levels.
Oxalate or oxalic acid is generally found in rhubarb,
tea, spinach, and parsley, and may also be found
in asparagus, broccoli, brussels sprouts, collards, lettuce,
celery, cabbage, cauliflower, turnips, beets, peas, coffee,
cocoa, beans, potatoes, berries, and carrots.
It can bind calcium and other minerals making them insoluble
and decreasing their bioavailability.
Ingestion of foods containing
high concentrations of oxalates
may cause decreased bone growth, kidney stones,
renal toxicity, diarrhea, and impaired blood clotting.
They are particularly known for kidney stone formation,
that's why people with kidney stones are told
to avoid many of the foods just mentioned.
Goitrogens found in sulphur-containing vegetables
like cabbage, brussels sprouts, kale,
and broccoli make it harder
for the thyroid gland to absorb iodine
because they compete with iodine for entry into the gland.
Additionally, goitrogens weaken
the activity of the enzyme thyroid peroxidase
which is required for conversion of T4 to T3.
The impact of the goitrogens
has probably been overstated in the past.
The amount of goitrogens present in kale,
for example, is not really enough to have an impact.
Your client would actually have to eat two pounds of kale
to have an impact on their thyroid.
Could you imagine how long it would take
to chew two pounds of kale?
The vegetables to be avoided for clients
with thyroid conditions are raw brussels sprouts
and collard greens.
Cooking decreases the goitrogenic effect,
so typically brussels sprouts can be eaten
without any problem.
Regardless, if your client has a thyroid condition,
you'll want to pay close attention
to their consumption of these foods
because as you now know
everyone's body responds differently to certain foods.
Lectins are present in high levels in legumes.
For example, black beans, soybeans, lima beans,
kidney beans, and lentils, as well as grain products.
Lectins are able to bind or clump together red blood cells.
Blood cells clumping together can cause
blood clots in the coronary arteries,
the blood vessels to the lung,
and the smaller blood vessels in the GI tract.
Lectins can also interfere with nutrient absorption
from the intestine and it's been speculated
that they encourage bacterial overgrowth in the GI tract.
Glycoalkaloid is an antinutrient produced by the nightshades
which are plants that include potato, tomato,
tomatillo, peppers, eggplant, tobacco, and goji berry.
Potatoes produce more than the others, but all produce some.
For people who are sensitive to nightshades,
they make experience symptoms, such as, depression,
anxiety, indigestion, joint pain, and anemia.
Heavy metals are found in the soil that plants are grown in
and get absorbed by the plant.
These include arsenic, lead, mercury, and cadmium.
These metals have no biological function in the body,
but accumulate in the tissues.
They're highly toxic and all are implicated in toxicity
to the kidneys and the brain.
Heavy metal build up in the body
has been linked to breast cancer,
endometrial cancer, endometriosis, and spontaneous abortion.
Preterm deliveries, stillbirths,
and low birth weight have also been reported.
Although, aluminum isn't a heavy metal,
it's worth mentioning because it's been shown in studies
to damage nerve tissue
and as a possible cause of Alzheimer's.
We'll talk about detoxing heavy metals
later on in this course.
Soy is controversial which makes it difficult to talk about.
It is not as good as that once was considered to be.
And unfortunately, over 90% of the soy
in the US is genetically modified.
Soy is hard to digest because it has trypsin inhibitors
which inhibit digestive enzymes.
These trypsin inhibitors are only negated
by fermentation and even then not completely.
This is one reason why fermented soy products like
miso and tempeh are recommended over others like tofu.
In the past, the progesteronic effects of soy
or assumed to be beneficial,
at least for postmenopausal women.
Now there's some doubt
about the benefits of the phytoestrogens of soy.
In fact, phytoestrogens are implicated in infertility,
testosterone deficiency, and thyroid suppression.
Soy in baby formula may contribute to early puberty,
asthma, thyroid disease, food allergies,
and behavioral problems.
Another thing to watch out for is processed protein,
especially the prepackaged meat substitutes made from soy.
Did you know the processing required to create these foods
uses acid washing in aluminum tanks
in order to remove the antinutrients?
This leaches aluminum into the product
which has been implicated in Alzheimer's
and learning disabilities.
Processed meat substitutes also contain
artificial flavorings, including monosodium glutamate,
better known as MSG,
which many people are very sensitive to.
Fermented soy, such as, soy sauce, miso,
and tempeh are healthier
as long as the package is labeled organic and non-GMO.
So, can you get rid of antinutrients?
Luckily, the answer is yes.
Antinutrients can be decreased by soaking, fermenting,
heating, sprouting, and milling, or grinding.
Soy, however, is very resistant to most methods
of decreasing its antinutrients.
People who consume large amounts of soy products
can prevent mineral deficiencies
by consumption of meat or dairy products
if animal products are a part of their diet.
Otherwise, they should be taking supplemental vitamins.
The good news is that despite these defense mechanisms,
plant protein is still very good for you.
With the balance of plant proteins,
it's possible to obtain adequate protein
and a million other benefits
from a completely vegetarian diet.
Did you get all of that?
Let's recap the main points of this lecture.
Protein is a crucial macronutrient for sustaining life
and it plays a vital role in hormonal health.
The types of protein people consume
vary across different diets and differing opinions
and preferences exist when it comes to animal proteins,
but it's important that all people consume
an adequate balance and variety of proteins
within their respective diets.
This is necessary to consume
a complete range of amino acids,
the building blocks of proteins.
Since some amino acids are only found in foods,
it's necessary to consume a diverse diet
so that your body gets all of the nutrients
necessary to maintain balanced health and hormones.
Plant proteins come
with the added benefit of phytonutrients,
but many also contain antinutrients.
So it's important to educate yourself and your clients about
how to maximize the nutritional value of plant proteins
while reducing the impact
of potentially dangerous antinutrients.
What sources do you get your protein from?
Be sure to visit the Facebook group and let us know.
Thanks so much for watching and I'll see you real soon.