Foods That Are High In Protein and Low in Cholesterol

Posted by maiko muki

Foods That Are High In Protein and Low in Cholesterol
Foods That Are High In Protein and Low in Cholesterol

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.

DAILY INTAKE:

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.

TIPS FOR A HIGH- PROTEIN, LOW- CHOLESTEROL DIET:


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

- Tuna

- Shellfish

- Broccoli

- 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)

CAUTIONS:

- 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.

{ 0 comments... read them below or add one }

Post a Comment

Related Posts Plugin for WordPress, Blogger...