Tag Archives: plant protein

Beans and peas more filling than meat

Although I am a big fan of eating beans, peas, nuts and seeds, I did not know that they actually created a greater feeling of fullness than meat.

Meals based on legumes such as beans and peas are more satiating than pork and veal-based meals according to a recent study by the University of Copenhagen’s Department of Nutrition, Exercise and Sports. Results suggest that sustainable eating may also help with weight loss.

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Numerous modern dietary recommendations encourage high protein consumption to help with weight loss or prevent the age-related loss of muscle mass. Furthermore, consuming more vegetable-based protein from beans and peas, and less protein from meats such as pork, veal and beef, is recommended because meat production is a far greater burden on our climate than vegetable cultivation. Until now, we haven’t known very much about how legumes like beans and peas stack up against meat in satiating hunger. As a result, little has been known about the impact of vegetables and the possibility of them catalyzing or maintaining weight loss. Continue reading

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Filed under alternative protein, beans and peas, plant protein, protein, Uncategorized

Less meat, more plant-based protein may prolong your life – JAMA

In my youth, I became a vegetarian for a period of about five years. In that time, I tipped the scales in the high 140 pound bracket (I was around 5’11” at the time). I did yoga most days and felt like a million dollars. Those days are past (I am now down to around 5’9-1/2″) and I ride my bike pretty much daily for exercise. I eat meat sparingly, because of the fats. So, I was not surprised to see the latest from the Journal of the American Medical Association.

“Eating more protein from plant sources was associated with a lower risk of death and eating more protein from animals was associated with a higher risk of death, especially among adults with at least one unhealthy behavior such as smoking, drinking and being overweight or sedentary, according to an article published online by JAMA Internal Medicine.

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“The consideration of food sources is critical to better understanding the health effects of eating protein and fine-tuning dietary recommendations. Continue reading

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Filed under fat, meat, plant protein, plant-based diet

Is There a Risk to High Protein Diets?

When this blog started it was very much a weight loss commentary. That was six years ago. I hope by now the concept has expanded to the point where – healthy eating is healthy aging. In other words we are able to maintain our weight be eating intelligently and working out regularly. There are no fad diets here. No low carb, high carb, low protein, no fat, etc. Eat balanced meals and exercise and you will be fine.

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For those reasons, I was struck by a piece inthe Wall Street Journal in the Personal Journal section entitled The Risk of High-Protein Diets.

By my reckoning the risk of any of diets like this is that they work over the short run, but don’t provide lasting health gains, they often result in damages to the body of the person depriving himself of sufficient amounts of a vital nutrient and lastly, the person just quits doing the diet and gains back the pounds.

As a senior citizen interested in living longer, I want to know about subjects like “Optimal protein intake for older adults” which was the name a panel cited in the Journal piece.

“In the human study, those consuming high levels of plant-based protein had a threefold increase in cancer mortality but no higher rate of overall mortality. Consumers of animal protein had big increases in both. That suggests, as other research has shown, that there may be benefits from minimizing consumption of animal-based protein. “These results indicate that respondents ages 50 to 65 consuming moderate to high levels of animal protein display a major increase in the risks for overall and cancer mortality,” the researchers concluded.

“For subjects 66 and older, the opposite proved true: Higher protein consumption was associated with greater survival. Gerontologists say this makes sense, because the ability to absorb protein appears to diminish in the aging body, requiring perhaps greater consumption.

“Even then, though, the takeaway is somewhat complicated. Americans tend to consume the bulk of their protein at dinner, and the body isn’t always able to process an entire day’s worth in one sitting, said Dr. Volpi, who wasn’t involved in either study. “It appears you can better use the protein you need if you distribute it across three meals, especially if you are a senior,” she said.”

My takeaway from this as a senior is that I want to consume more plant protein than animal and spread my consumption over three meals rather than rely on a big dinner. I understand that because I am over 65, I have to consume slightly more protein because my aging body doesn’t digest it as well.

Tony

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Filed under aging, protein, Weight, weight control, weight loss