Dr. Robbi’s Blog

Give Your Body What It Needs Every Day

By Dr. Donald L. Hayes

The word protein is of Greek origin, from the word proteios, which means “of prime importance,” and when it comes to the human diet, protein’s importance cannot be understated.

Examples of proteins in our bodies that make life possible are hormones, enzymes, muscles, tendons, cartilage and other types of structural tissues and transport molecules. Proteins are constructed as long chains of amino acids, of which there are eight that must be provided by the food we eat. They are called “essential” because our bodies cannot make them. If our food lacks enough of even one of these eight essential amino acids, then the body will have a harder time making new proteins.

Why does the body need new proteins? Because our body’s protein tissues wear out on a regular basis and must be repaired and replaced. This replacement process is accomplished by eating foods that contain protein. After eating protein, the digestive system breaks it down into a brand new supply of amino acids that become the building blocks that are used in repairing and replacing those that are worn out.

Various food proteins are said to be of different quality, depending on how well they provide the amino acids needed to repair our body’s tissues. Simply put, what quality really means in this context is the ability of the food protein we eat to provide the right kind and amount of amino acids for our body to repair worn-out tissues. Let’s compare a few different types of protein and see why the concept of protein quality is more complicated than it seems when it comes to our health.

Animal Protein: The Highest Quality Protein Isn’t Always the Healthiest

Most animal-based foods can be used very efficiently by our body because they have the right amounts of each essential amino acid, and therefore are often referred to as “high quality.” Among animal foods, the proteins of milk and eggs represent the best amino-acid matches for our body and thus are considered the highest quality. Plant proteins are often referred to as “lower quality” because some individual vegetables may have a low level of one or more of the essential amino acids (although as a group plant-based proteins do contain all eight essential amino acids).

It would be great if the highest quality protein equaled the greatest health, but it doesn’t, and that’s why the term quality is misleading. In fact, compelling research shows that “low-quality” plant-based protein, which allows for slow but steady repair of new body tissues, is the healthiest type of protein. Chronic inflammatory conditions exist in millions of Americans who eat too much dietary animal protein. Just consider the number of allergy-related symptoms attributed to consumption of milk-based protein (milk, cheese, etc.) and the cholesterol- and fat-related conditions caused by consumption of eggs and red meat.

Clearly, animal protein is not the best for your overall health, at least not in the quantities consumed by most Americans. The RDA (Recommended Daily Allowance) for protein is 0.80 grams of protein per kilogram of body weight per day, which is an RDA of about 54 grams a day for a 150-pound adult. And the U.S. Surgeon General’s Report on Nutrition and Health in 1988 stated, “The average man in the U.S. eats 175% more protein than the Recommended Daily Allowance and the average woman eats 144% more.”

Plant Proteins: The Best Option for Your Protein Needs?

We now know that through enormously complex metabolic systems, the human body can derive all the essential amino acids from the natural variety of plant proteins we encounter every day. It doesn’t require eating higher quantities of plant protein or meticulously planning every meal. Dean Ornish, MD, a graduate of Harvard Medical School, has proven that a change in eating habits can slow, stop and even reverse the most common and deadly diseases including heart disease, cancer and diabetes. Dr. Ornish in his latest book, The Spectrum, states; “in general, plant-based proteins are more healthful than those derived from animal sources.”

A Note About Soy Protein

There is increasing controversy regarding the value of soy as a vegetarian protein option. On the positive side, soy is a bean and usually doesn’t go through a lot of processing, so it retains all of the nutrients - proteins, fiber and the good fats. It also has vitamins and minerals. Soy proteins are very high in quality and they have a cholesterol-lowering effect, which is very heart-healthy. So much so that soy supporters suggest incorporating 2-3 servings of soy per day into diets. Supporters say clinical research studies show that soy does not lower testosterone levels, raise estrogen levels or affect sperm count.

However, there is also research out there that raises concerns regarding consuming this type of protein. For instance, one study showed that soy protein contains a natural chemical that mimics estrogen.

Several cancer studies funded by the National Institutes of Health showed that estrogen-dependent tumor growth increased as the isoflavone content increased in the soy-based diet. (Journal of Nutrition, November 2001) Another study frequently referred to that was published in the Journal of Urology in April 2003; it states that a chemical found in soybeans (genistein) may contribute to the development of abnormal reproductive organs that may lead to sexual dysfunction.

Start Your Day Right

Eating breakfast is an important part of attaining and maintaining a healthy lifestyle, and studies show that eating a low-fat breakfast high in complex carbohydrates from fruits and vegetables and with at least some protein will help you lose weight. Many Americans routinely skip breakfast under the false belief that eliminating morning calories may help with weight loss. By choosing not to include breakfast, particularly breakfast that includes some protein, you may be putting your health in danger.

In fact, studies have shown that people who do not have protein at breakfast are more likely to be overweight, have less energy and have higher cholesterol levels than those who always eat a healthy, well-rounded breakfast. Research conducted at the University of Pittsburgh School of Medicine states: “Eating breakfast, particularly if it contains some protein, can hold off hunger for hours. Your body converts the amino acids from proteins into blood sugar. Amino acids act as tiny blood sugar time-release capsules that can keep you from overeating.”

Don’t know where to start when it comes to breakfast? Choose foods that are natural and unprocessed. Eat whole fruit rather than fruit juice. Whole fruits provide extra fiber. Protein sources include a variety of vegetables, eggs, fish, lean meat, seeds and nuts. If your excuse is that you don’t have time to include healthy protein at breakfast, here’s your answer: Try one of the many delicious tasting breakfast meal replacement shakes on the market. Make sure you choose a shake that is not loaded with chemicals and tons of sugar. With a little research you can find a great tasting vegetarian/vegan shake that uses plant proteins. Other key ingredients to look for include a super greens blend and essential fatty acids. A meal replacement shake can be made in a minute and fuels your body right through the morning. It’s the ultimate fast food and so good for you. Ask your doctor for a recommendation.

Harness the Power of Protein

When it comes to protein, don’t fool yourself, “fuel” yourself. Build a protein-based breakfast into your morning breakfast routine and make sure you get protein throughout the day. Remember, don’t overload on animal-based protein; small amounts of lean meat like chicken, turkey or fish are OK (4 ounces a day at most), but make sure plant proteins form the staple of your diet. You’ll look better, feel better and improve your quality of life, all at the same time.

To Your Health
March, 2010

Cabbage

A mere 1 cup of cabbage boasts 90 percent of the recommended daily allowance of vitamin K and 50 percent of the RDA for vitamin C. May help prevent breast cancer.

Carrots

When you think of carrots, think of beta-carotene, present in high amounts. Research suggests betacarotene protects against cancer, cardiovascular disease and stroke.

Tomatoes

Eat a tomato and enjoy the health benefits of vitamin A, vitamin C, vitamin K, and other key nutrients. Contains lycopene, which may help prevent cancer from developing.

Mint

Mint contains menthol, an essential oil often used to reduce stress and relieve sinus congestion. Mint also contains vitamins A and C and is a rich source of essential minerals.

Cauliflower

It’s not white broccoli, though it does come from the same family and like broccoli, features several cancer-fighting compounds,such as sulforaphane and indol-3-carbinole.

Cucumbers

Cucumbers are a good source of potassium, an electrolyte that helps balance sodium intake. Also contain antioxidants and fiber, all while being very low in calories.

Bell Peppers

Whether red, yellow or green, bell peppers are a nutritional powerhouse, providing vitamins A, C, E, K and B₆, just for starters. A great source of antioxidants.

Peas

Packed to the pod with vitamins and minerals, peas are particularly high in nutrients such as vitamin K, vitamin C, vitamin B₁, manganese and dietary fiber

How Sugar Affects Your Health

The insulin response: The health issues that develop as a result of a high-sugar diet are strongly linked to the response of the hormone insulin to carbohydrate ingestion, a phenomenon known as the glycemic response. Simple carbohydrates such as sugar are considered high glycemic and are metabolized quickly by the body, resulting in a rapid release of insulin and a quick rise and fall in blood sugar. This is often felt as a burst of energy followed by feelings of fatigue (i.e., a crash).

Insulin resistance is a progressive condition that occurs when normal insulin activity is inadequate to produce a response on insulin receptors on muscle and adipose (fat) cells. Initial signs of insulin insensitivity include high circulating levels of both glucose and insulin. In addition, consumption of excess dietary carbohydrate can stimulate lipolysis (fat generation), resulting in higher levels of circulating triglycerides, very-low-density lipoprotein and low-density lipoprotein (VLDL and LDL, respectively) cholesterol.

Fat storage leading to disease: As the body’s ability to store excess energy becomes further impaired, fat deposition begins to occur around the internal organs. This specific form of weight gain, known as visceral fat, is characteristic of insulin resistance and is strongly linked to an increased risk for cardiovascular disease and metabolic syndrome. Insulin resistance and other metabolic disorders also appear to correlate with higher levels of C-reactive protein (CRP) and other inflammatory markers which have been strongly linked to cardiovascular risk.

Dental health and immunity: Other negative effects of high sugar consumption include its impact on dental health and immunity. Simple carbohydrates are the preferable food source for pathogenic oral and intestinal microbes such as Strep mutans and Candida albicans. A diet high in refined sugars stimulates the proliferation of these microbes and can lead to intestinal bacteria overgrowthand dental issues including cavities and gingivitis. Research has also shown that sugar may suppress immune function resulting in impairments in the body’s resistance to infections.

In addition to these adverse effects on physical health, a diet high in sugar may also influence mental and emotional well-being. High sugar intake has been linked to attention disorders, and populations that consume a diet high in refined carbohydrates are more likely to experience mental disorders such as depression and anxiety.

Other negative health effects: In addition to the aforementioned effects, a diet high in dietary sugar may also induce inflammatory destruction to other body organ systems. Advanced glycation end products (AGEs) are toxic compounds that are formed when circulating sugars combine with the free amino acid groups of proteins, nucleic acids, and lipids. AGEs exert their toxic effects by promoting pathogenic cellular alterations which result in widespread inflammation and tissue damage. AGEs are now seen as a key influential factor in the development of arthritis, heart disease, asthma, and accelerated aging due to their mediation of pro-inflammatory activity. AGEs are also found in the brains of dementia patients, and may contribute to the neurofibrillary tangles that are characteristic of Alzheimer’s disease.

How to Limit Your Sugar Intake

Increased understanding of the damaging effects of AGEs has led to the realization that reducing sugar intake could have positive effects all across the health spectrum. The first step to limiting dietary sugar intake is to identify what the sources are in your diet. While many of us associate sugar with sweet foods, like pastries and candy, these types of foods only contribute to about 10 percent of overall sugar intake. High contributors of dietary sugar include sweetened beverages like sodas and juices as well as processed foods such as sauces and dressings. It is important to recognize that sugar is not only added to food to increase sweetness; it also has “hygroscopic” properties that contribute to a food’s moisture content and mouth-feel. These attributes are why sugar is often added to unexpected foods, like spaghetti sauce and bread, and why it enjoys such widespread distribution within our food supply.

Recognizing the sources of sugar in your diet can require some savvy label reading skills. Sugar can be listed on food packages in a variety of ways, including glucose, fructose, dextrose, corn syrup, sucrose, and cane sugar, to name a few.

As a consumer, it is important to recognize that all of these are types of sugar, and as a result all can cause negative health effects. A particular form of sugar used in processed foods, high-fructose corn syrup (HFCS), may be especially damaging. HFCS is one of the most commonly used sweeteners in the U.S., and is produced from corn starch via a series of enzymatic processes. Clinical research now shows that HFCS may present more health risks than regular cane sugar. Opponents of the use of HFCS claim that it promotes elevated triglycerides, weight gain, and the formation of AGEs. Studies have shown that soda beverages sweetened with HFCS are more likely to contain methylglyoxal derivatives, a form of AGE that has been linked to diabetic complications.

Watch Out for Sugar Substitutes

When looking to reduce dietary sugar intake, many of us turn to artificial sweeteners or sugar substitutes as an alternative option. The most common non-nutritive artificial sweeteners used in our food supply today are aspartame, saccharin, acesulfame K and sucralose. Since being introduced into the American diet, there have been handfuls of published studies linking the use of artificial sweeteners to conditions such as cancer and attention deficit disorder.

According to the FDA, none of these claims has been backed extensively by clinical research, and the use of artificial sweeteners continues to be prevalent within our food supply. Recent research, however, has shown that regular use of artificial sweeteners may actually promote weight gain and interfere with appetite control mechanisms. Ingestion of artificial sweeteners still initiates an insulin response from the pancreas as a means of inducing carbohydrate metabolism. Since artificial sweeteners provide no carbohydrate value, insulin levels remain high, leading to hypoglycemia and increased hunger. This interference with appetite control mechanisms can lead to overconsumption of food at the next meal. The correlation between artificial sweeteners and increased food intake may indicate that their use is not supportive in weight management protocols.

Sugar has become as much of a part of American culture as apple pie. Unfortunately, the adverse health conditions associated with sugar intake have also become a prevalent component of our society. Reducing dietary sugar intake can be challenging, but the numerous associated health benefits make it well-worth the effort.

If your current diet is high in refined sugars, try taking small steps to regulate your intake. Cut down on soda drinking or dilute juices with water. You can also reduce your intake of processed foods and start making your own meals at home to limit your exposure to sugars that are incorporated as part of food processing. If you must use sugar, try sticking with more natural varieties, such as honey, agave, molasses, fruit, and cane sugar. Making these minor adjustments can have significant benefits on all aspects of your health and well-being.

Lots of Added Sugar … and Little Else?

Considering that for a 2,000 calorie diet, the author’s recommended sugar intake is approximately 30-50 grams per day (6-10 percent of food calories [kcals]), you might be surprised at how much sugar these classic brand-name foods contain. You might also be surprised at their relatively poor nutritional content (in some cases, the food is essentially sugar and little else) - but we’ll leave that for another article.