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Can Too Much Protein Hurt Your Health?

Can Too Much Protein Hurt Your Health?

“Too Much Protein Is Hurting Your Health.” That was a headline that recently ran in a national newspaper.

It seems that every time I turn on the TV or pick up a magazine lately, the “experts” are telling me that a high-protein diet is dangerous and causes more harm than good.

The list of health problems “they” say are connected to a high-protein diet is long and includes weight gain and excess body fat, cancer, diabetes, kidney damage, heart disease, osteoarthritis and more.1,2,3

But a protein-based diet is what our primal ancestors ate. Their whole culture was built around hunting for and eating meat. And they never suffered from the diseases that affect us today.

Let me explain why protein is so good for you.

A diet high in protein helps to:

  • Add lean muscle mass and boost metabolism
  • Increase energy
  • Balance hormones
  • Improve libido
  • Sharpen memory

But there is a problem with a lot of the protein that’s available today. Let me explain.

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Today’s toxic food supply

Today’s meat, poultry, and fish is nothing like the pure, whole foods our ancestors ate. Our toxic environment has contaminated our food supply.

Food safety is a serious public health issue. One out of six Americans gets sick from eating contaminated food each year. More than 100,000 end up in the hospital.4

Most beef in your grocery store comes from sick cows.

For food manufacturers, a bigger cow equals bigger profits. To increase the size of cattle and to get them to the slaughterhouse faster, manufacturers inject the animals with growth hormones. These hormones show up in the meat you feed your family. Japan, Canada, Australia, and the European Union have banned these hormones but the U.S. still allows them.

hormones-cattle

    To further fatten them up, cattle are also fed an unnatural diet of grain, especially corn. A cow’s digestive system evolved around eating grass. Grain is so unnatural that it makes the animals sick. To counter this problem, the cows are pumped full of antibiotics.

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    Try to avoid this meat at all costs. Instead, choose grass-fed beef from cattle that were allowed to graze in open fields. The meat from grass-fed cattle is pure and full of the protein, vitamins, and nutrients you need to thrive.

    grass-fed-cows

      And if you’re still worried that eating meat will drive up your cholesterol, it won’t.

      A large-scale study found that including lean meat in your diet helps reduce cholesterol levels. And it doesn’t matter whether it was white meat or red meat. Both lowered LDL cholesterol and raised good HDL cholesterol.5

      Fish is one of the healthiest high-protein foods you can eat

      But only if you know where your fish comes from.

      Unfortunately, most of the fish sold today is full of toxins like mercury and PCBs. These contaminants come from factories, farms, plastics, and more. They make their way to the world’s oceans and are ingested by fish.

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      fish-contaminants

        And if you think farm-raised fish are a safer option, I’m sorry to tell you that — with the rare exception — the opposite is true. Fish farming is a dirty, disgusting industry. The fish produced by most aquaculture farms are more contaminated than wild fish.

        There are good options available, though. Seafood Watch, a nonprofit program to sustain healthy oceans, has a list of five of the best fish to eat.6 They include Atlantic mackerel, freshwater Coho salmon, Pacific sardines, wild-caught fresh Alaskan salmon, and canned wild-caught Alaskan salmon.

        When shopping for high-quality fish, look for the following logos:

        Alaska Seafood: Wild, Natural, Sustainable, MSC (Marine Stewardship Council) for Wild-Caught Fish and BAP (Global Aquaculture Alliance Best Aquaculture Practices) for farmed fish.

        Poultry is a perfect protein choice

        However, chickens and turkeys are often infected with Salmonella, E. coli, and other bacteria. To kill these bacteria, some manufacturers soak their poultry in toxic chemicals.

        To make sure your poultry is safe, look for these guidelines:

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        • Free range
        • Certified organic
        • Raised without antibiotics
        • Certified humane raised and handled

        To Your Good Health,

        Al Sears, MD, CNS

        References:

        1. Enos D. “How Protein in Your Diet Affects Weight Gain.” Live Science. March 27, 2013.
        2. Walton A. “Why High-Protein Diets May Be Linked to Cancer Risk.” Forbes. Mar 4, 2014.
        3. Greger M. “Does Animal Protein Cause Osteoporosis?” NutritionFacts.org. July 31, 2014.
        4. Hunninghake DB, Maki KC, Kwiterovich PO Jr, et al. Incorporation of lean red meat into a national cholesterol education program. step I diet: a long-Term, randomized clinical trial in free-living persons with hypercholesterolemia. J Am Coll Nutr. 2000;19(3): 351-60.
        5. Mann N. Dietary lean red meat and human evolution. Eur J Nutr. 2000 Apr;39(2):71-9.
        6. Seafood & Your Health. Monterey Bay Aquarium Seafood Watch.

        Featured photo credit: wikimedia.org via upload.wikimedia.org

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        8 Things to Watch for If You’re Considering Being Vegetarian

        8 Things to Watch for If You’re Considering Being Vegetarian

        Vegetarianism has been around for a long time, finding favor with many people, including Pythagoras clear back around 580 B.C. It’s been presented as one of the most healthy diets around, including being touted by the Egyptians to the point of abstaining from meat and animal clothing due to karmic beliefs. The vegetarian society (vegsoc.org) defines vegetarianism as:

        “Someone who lives on a diet of grains, pulses, nuts, seeds, vegetables and fruits with, or without, the use of dairy products and eggs. A vegetarian does not eat any meat, poultry, game, fish, shellfish* or by-products of slaughter.”

        While it’s pretty obvious that there are multiple benefits to following a vegetarian diet, it’s always good to be informed about the cons of this dietary choice as well.

        Outlined below are several things you might want to be aware of before you say good-bye to meat forever. Whether you are a current vegetarian, or contemplating making a shift, keep in mind these 8 things to keep yourself healthy.

        1. You could suffer from B12 vitamin deficiency

        The B vitamins are especially important for stress management, adrenal health, and brain function. Vegetarians in particularly are at risk for B12 deficiency. Vitamin B12 is attached to the protein in animal products and without enough B12 you can suffer from depression, fatigue, and an inability to concentrate.

        Due to its attachment to animal proteins, B12 is the hardest for vegetarians to obtain when they don’t eat dairy or eggs in their diet. This essential little vitamin can be found in some algae and has been added to some yeast, but research doesn’t currently provide enough information to say whether or not these forms of B12 are of good quality and can provide adequate supplementation.

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        The body is unable to make this vitamin, meaning it has to be taken in through food or supplementation. Essential for making red blood cells, DNA, nerves and various other function in the body, a Harvard Health Medical report in January of 2013 found symptoms of a B12 deficiency can present in sneaky ways including depression, paranoia, delusion, and loss of taste and smell.

        2.  You could suffer from higher states of anxiety/depression, lower sense of well-being

        According to a CBS Atlanta report, vegetarians suffered from a higher rate of anxiety and depression than their counterparts. Read the full report here. Depression and/or anxiety can be a result of many possible deficiencies including essential vitamins and amino acids you can find only in meat products, including Omega-3s from wild caught salmon.

        Without the correct supplementation and proper understanding of diet, including the importance of micro and macro nutrients, depression and anxiety can become a serious problem, bringing down the overall health and well-being of vegetarians.

        Even though reports on health and lifestyle show vegetarians have a lower BMI and lower consumption of alcohol and drugs, it also shows they suffer from more chronic illnesses and more visits to the doctor than their meat eating counterparts.

        3. You could suffer from excess weight

        When you go vegetarian it opens up a lot of food, but just because there isn’t any meat in front of you, it doesn’t mean it’s necessary healthy. Though pizza and beer technically fall under the vegetarian diet, it’s not a healthy choice for your waist line.

        Just because being a vegetarian is associated with a healthier lifestyle in many cases, doesn’t mean it’s always true. Making bread and pasta your staples and not understanding where your protein sources should be coming from, can pack on body fat, which increases your chances of health issues such as diabetes and chronic inflammation.

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        If the choice to go vegetarian happens on a whim without the proper understanding of food control, portion, and nutritionally dense alternatives you can find yourself reaching for vegetarian foods, which could cause serious problems down the road. Nuts are a good example, but just because something is touted as healthy, it doesn’t mean, your should eat it in excess.

        Eating too many calories in fat will still cause you to gain weight. Eating too many calories in carbs will cause you to gain weight. Eating too many calories in protein will cause you to gain weight. See a pattern here? Not to mention you’ll miss out on important nutrients the body needs by over-eating in one area and under-eating in another. Re-read number 2.

        4. You could have a higher risk of heart disease

        Eating plenty of fruits and vegetables should be a goal we all strive for, but when you cut out meat, you also cut out what is known as complete protein, which you find in animal by-products. Complete means more than just the essential amino acids, it means those amino acids contain dietary sulfur. Without enough dietary sulfur, which is found almost exclusively in fish and pasture feed grass beef, the body will struggle with the biological activities of both protein and enzymes.

        The effects cascade downward, effecting bones, joints, tissues, and even metabolic issues. In short, a low intake of sulfur associated with a vegetarian diet can result in high blood levels of homocysteine, which may lead to blood clots in your arteries, blood clots raise your risk of stroke and heart attack. To read the full report click here.

        5. You could suffer from low cholesterol

        I know, at first you’re thinking, wait, low cholesterol is a good thing. Yes, it is, when it’s LDL cholesterol, which you get from eating an unhealthy diet, but low HDL (good cholesterol) can cause serious health issues. HDL, according to the mayo clinic, is in every cell in our body and can help fend off heart disease, not enough of it though, and too much LDL can go the other way, will be building up plaque in the arteries and leading to heart disease.

        Cholesterol, the good kind, is actually vitally important to the making of every steroid hormone in the body! There are six, and without cholesterol the body is unable to convert hormones, and it can cause damage in the endocrine system.

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        A vegetarian without a balanced diet, meaning enough protein, enough veggies, and enough good fats, could disrupt his or her adrenals, which are directly connected to the endocrine system and the body’s ability to make and synthesize the hormones your body needs. The six major hormones in the body help do everything from metabolizing carbohydrates, to the electrolyte balance, to making sure if you’re a woman you can carry a healthy baby through pregnancy.

        6. You could suffer from lower bone density and osteoporosis.

        Osteoporosis, the disease where the bones get thinner, weaker, and fractures become a high risk with day to day movements. It’s often associated with the older generation, but your risk for osteoporosis increases with a lower bone density. Bone density can be directly related to diet and lifestyle, along with many other factors.

        When it comes to eating a vegetarian diet it’s possible to miss getting enough of the right nutrients, causing the bones to begin to break down. If your vegetarian diet isn’t balanced and providing you with the correct nutrients and the means to absorb the correct nutrients, your body could begin to break down.

        Recently, Professor Tuan Nguyen of Sydney’s Garvan Institute of Medical Research led a review of both Australian and Vietnamese research around the bone density of vegetarian versus their meat eating counterparts. Helping Professor Nguyen was Dr. Ho-Pham Thuc Lan from Pham Ngoc Thac University of Medicine in Vietnam. The review was designed to sort though years of research surrounded by discrepancies and inadequate clinical data.

        At the end of the review, with vegetarianism rising to around 5% of the populace in the western continents, and with wide spread osteoporosis reports – 2 million in Australia and closer to 54 million in America – the decrease in bone density of vegetarians is a serious issue which needs to be addressed, if you’ve cut meat and animal by-products out of your life.

        7. You could be at a higher risk for colorectal cancer

        Cancer seems to be running rampant through America, and it’s within everyone’s best interest to do all they can to keep their body healthy and happy to prevent cancer from finding a place to grow. In most studies it’s been found vegetarians are at lower risk for cancer, but a European Oxford study with over 63 thousand men and women in the United Kingdom found the risk for colorectal cancer higher in vegetarians than in meat-eaters.

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        Extra care needs to be taken when establishing a diet to ensure the body is receiving and able to up take all the important nutritional benefits and requirements from food.

        8. You could end up eating more processed food

        Depending on how deep you choose to go as a vegetarian, it could create the need to substitute a lot of food and recipe ingredients in your diet, but what happens when you cut out meat, eggs, and dairy and your recipe calls for meat, eggs, and/or dairy? You have to end up using a “healthy” vegetarian alternative which include stabilizers, thickeners, and various other ingredients you can’t pronounce.

        Lauren from Empowered Substance puts it into a great perspective with her comparison of Earth Balance, a vegetarian approved butter replacement compared to butter. She points out the ingredients in Earth Balance consist of: Palm fruit oil, canola oil, safflower oil, flax oil, olive oil, salt, natural flavor, pea protein, sunflower lecithin, lactic acid, annatto color. Meanwhile, the ingredient list in butter, is much shorter. It’s butter.

        That’s only one example. To appeal to the vegetarian lifestyle food manufacturers have found alternatives which fall under vegetarian, but aren’t necessarily healthy for you. Consider baked goods, which though vegetarian can be filled with more sugars and binders than regular baked goods with diary products. It’s the same with vegetarian items like mac and cheese, without using real cheese you may just be getting oil and thickeners, without even the smallest amount of nutritional value.

        The reality is, most vegetarian substitutes contain the same junky alternatives which even meat eaters should be avoiding to remain happy and healthy.

        On one final note, whichever lifestyle you choose to work with, remember anything in excess – including protein and animal by products – isn’t healthy for the body. It takes a wide spectrum of food and nutrients to keep the beautiful body you travel around in all day running in prime condition.

         

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