|Foods That Are High In Protein and Low in Cholesterol|
Posted by maiko muki
A high-protein, low-cholesterol/ fat diet along with a moderate carbohydrate diet helps:
- to achieve weight loss
- to reduce cholesterol levels
- to maintain an healthy heart
- to reduce the Cardiovascular risk.
THE GOLDEN RULE:
The golden rule of the Carbohydrate- protein- fat ratio is 50-30-20 %. These percentages often vary +/- 5-10% depending on if you are in the weight loss or maintenance stage.
TYPES OF PROTEINS:
Proteins help to provide the body with Aminoacids or building blocks:
1) Complete or whole proteins- which contains all of of the Amino acids the body requires eg. Animal proteins
2) Incomplete proteins- which contain only some of the amino acids eg. Vegetable proteins
ROLE OF HIGH-PROTEIN OR HP DIETS:
- Play an important part in the growth, development, and repair of the body.
- Protein's weight loss power is because the body uses more calories to burn off protein than fats or carbohydrates, and protein also facilitates muscle building.
- High- protein foods slow the transit time of food through the gut, thereby having a knock- on effect on appetite, by maintaining fullness for longer, reducing feelings of hunger and reducing overall calorie intake
- Protein also keeps blood sugars stable unlike the sugar spike associated with many carbohydrates.
The Institute of Medicine has recommended a minimum protein intake of 0.8 g/ kg of body weight per day.
The National Academy of Sciences has set a RDA of 46g protein in women and 56g in men.
1) Try and get a good mix of proteins. Aim to have 2-3 servings of a mixture of animal and vegetable proteins every day.
2) Avoid red meats- high in saturated fats and increase the levels of unhealthy LDL cholesterol. Avoid processed meats- ham, bacon, salami, sausages. Venison is however an excellent source of protein with 1/3rd the amount of fat in beef.
3) Increase the fibre intake to avoid constipation and conditions like diverticulosis.
4) Use low- fat methods of cooking- Bake, roast, broil, grill, poach or stir-fry
EXAMPLES OF HIGH- PROTEIN, LOW-CHOLESTEROL FOODS:
- Skinless chicken or turkey breast
- Cod/ other white fish
- Soya products like Tofu, soya milk/yogurts/breads.
- Beans and lentils
- Egg whites
- Low fat milk/yoghurts.
- Low- fat cottage cheese( people with high Blood pressure should avoid this due to the high sodium content)
- Protein Toxicity: Be careful of protein overload, especially in patients with pre-existing kidney or liver problems.
- Colon cancer: Studies have shown a higher risk of colon cancer with high consumption of red meats.
- Studies on risk of osteoporosis, heart problems and kidney stones with animal proteins have however been inconclusive.