Protein for heart health and beyond

WEDNESDAY, 2 AUGUST 2006

Far from being a diet fad, protein is essential for optimum health and vitality. Quality protein intake is an integral part of a nutritional plan, whether your ultimate aim is weight management or wellbeing. Many perceive protein to be a body shaping nutrient for rebuilding muscle, skin, bone and other tissue. But protein also makes up enzymes, hormones and antibodies, so it's also vital for immunity and hormonal vitality. According to Naturopath and Nutrition Advisor, Natasha Zamburro ND, protein nutrition plays a significant role in four major diseases which are often correlated with one another: diabetes, cardiovascular disease, osteoporosis and arthritis. Here is what she has to say:

Cardiovascular disease

Nutritionally, cardiovascular issues are exacerbated by excess cholesterol and saturated fats (in meats, processed and refined foods), inadequate levels of antioxidants, omega 3 fatty acids and a lack of dietary fibre.

You can eat to address the markers of cardiovascular disease by including good sources of fibre, omega 3, whole grains and protein in your diet. There are many protein snacks now which include Whey Protein Concentrate and Soy Protein Isolate. These give you the protein quality of meat without the saturated fat while protein powders offer a more concentrated, easily digested and assimilated source of protein. Fish, linseed and soy are great sources of foods rich in omega 3, 6 and 9, which have been shown to reduce LDL-cholesterol and increase HDL-cholesterol. Regular exercise is vital and will also assist with stress reduction.

Type 2 Diabetes

Excess sugar, refined complex carbohydrates and fast foods are implicated in the development of type 2 diabetes. Excess carbohydrate without adequate protein in the meal leads to a high Glycemic Load, the rate at which blood sugar elevates after eating a meal. Inadequate levels of B group vitamins, antioxidant and minerals, especially chromium, also play a part.

Type 2 diabetes may be reduced with regular intake of protein combined with low GI carbohydrate to create a sustained release energy source. Using low-GI food sources can also assist (see www.glycemicindex.com for the University of Sydney's GI website). An important key is to have small regular meals and snacks to maintain constant blood sugar levels. Supplementing with antioxidants and B group vitamins and minerals will also assist. Again, ensure you undertake regular exercise to improve glucose uptake, increase blood circulation and reduce stress.

Osteoporosis/Osteopaenia

The nutritional factors that contribute to osteoporosis include lack of calcium-rich foods, lack of soy or dairy-based proteins and excess alcohol or caffeine. Lack of exercise also has been implicated. Osteopaenia, the precursor of osteoporosis, offers an important window of opportunity for dietary intervention to have an optimal effect.

Osteopaenia can be managed by eating dairy based, high protein and high calcium foods such as Aussie Bodies Perfect Protein or Pure Soy Protein. Green leafy vegetables, sesame seeds and nuts (which are high in calcium), and herbal tea in the place of caffeine are all effective. Calcium and vitamin D supplementation is also recommended. These dietary modifications should also be incorporated by those with a genetic predisposition to osteoporosis. Weight-bearing exercises and vigorous walking should be increased as this stimulates tissue repair in the bones.

Arthritis

Arthritis takes many forms; rheumatoid arthritis, osteo arthritis and gout. In common with all forms is the fact that high acid forming foods, and purine foods in the case of gout, create an environment which encourages the deterioration of the joints. Arthritis is exacerbated nutritionally by inadequate levels of antioxidant-rich foods, excess meat intake (especially sulphur-preserved meats, deli cuts, salami and offal), lack of fruit and vegetables, lack of essential fatty acids (which have an anti-inflammatory benefit), excess alcohol and lack of minerals instrumental in connective tissue repair, regeneration and maintenance.

Arthritis is reduced by supplementation with antioxidants, minerals and essential fatty acids, and eating a diet rich with sources of beneficial omega 3 fatty acids – deep sea fish, nuts, seeds and oils. Decrease your meat intake and increase use of soy and whey proteins. Increase fruit and vegetables, reduce fried foods, and drink green tea. Glucosamine and chondroitin supplements have been clinically proven to initiate repair of connective tissue and cartilage. Green-lipped mussel extract has been proven to aid joint lubrication and pain suffered by those with rheumatoid arthritis.

How much protein do I need?

The Australian recommended dietary intake (RDI) of protein for the average adult is currently one gram per kilogram of body weight. This is a conservative estimate which Australia's National Medical Health and Research Council has based on the nutritional needs of sedentary (non-active) individuals to prevent malnutrition. In other words, their recommendation is the amount of protein you need just to survive and maintain health.

All of us need plenty of protein, some more than others. Those who are highly active require at least 1.4g per kg body weight because muscle tissue needs this extra protein for repair. When pregnant or breastfeeding the RDI is also higher. The developing foetus requires protein, and the body's demand for protein increases in order to produce nourishing breast milk. Our need for protein similarly increases as we get older to support bone health and prevent muscle wastage.

In addition to protein quantity, consistency is also important. Although many people believe they are getting their total protein intake each day, the chances are slim that they are obtaining their protein at every meal or snack. Scientists looking at the causes of weight gain are increasingly putting the focus on satiety. Protein foods, particularly Whey Protein Concentrate, have the biggest impact on satiety. If you do not achieve satiety at one meal, you are more likely to overeat in the ensuing meal or snack. Consistency is therefore the key to obtaining quality protein nutrition for satiety (appetite satisfaction) and slow-release energy, both important for shape, wellbeing and the prevention of disease states.

An easy guideline as to how much protein you need to obtain the health benefits is to imagine roughly one third of your dinner plate consisting of protein foods (meats, soy/tofu, eggs, cottage cheese, beans). That's easy enough to maintain at dinner and lunch. But breakfast and snack time can be more difficult. Aussie Bodies is leading the way in protein bars, protein snacks and breakfast drinks such as Protein Revival, which makes it easier to incorporate protein nutrition into your healthy lifestyle.

Top of page