10 protein foods for a healthy diet

10 protein foods for a healthy diet

I realize that protein foods, thanks to a long smear campaign made up of observational studies but poor in certain data, are largely demonized .
Yet proteins are the macronutrient that absolutely must not be missing in our diet.

We can reduce carbohydrates, we can reduce fats, but reducing protein below the minimum recommended amount for sedentary individuals (0.7-0.8 grams per kilo of body weight: WHO data ) is counterproductive to health for many. reasons.

A low-protein diet , except for specific individuals who have less than minimal needs due to severe metabolic imbalances, leads the body to consume lean and therefore musculoskeletal mass, through a catabolic process due to the imbalance of the nitrogen balance. Therefore, the risk of sarcopenia increases.

In other words, our body consumes a daily quota of nitrogen, which must be restored through the right consumption of proteins.
When proteins are not sufficient to balance the lost nitrogen, a state of malnutrition is created which leads to an accumulation of inflammatory cytokines.

An optimal quota to make the nitrogen balance zero, taking into account that no one is one hundred percent sedentary, or stays in bed most of the time, stands at 0.8-1 grams of protein per kilo of body weight.

In subjects after 65 years of age , a higher proportion of proteins than this average is decisive for reducing the risk of mortality ( source ).
Even in low-calorie diets, it is good to increase the consumption of protein foods.
However, most people are frightened of eating protein, resulting in less protein, and more carbohydrates or fat than they should.

If we get the right amount of protein and eat fruit and vegetables, we have the basis of the ideal diet instead.

On page two we see 10 protein foods to consider in a healthy diet. ( CONTINUED ON PAGE TWO )

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