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Health See other Health Articles Title: The American Protein Problem: It's the Source True confessions of an RD: My name is Kristin, and I love cheese. I love cheese in the sense that if I had a choice between a hot fudge sundae or a chunk of cheese, I'd take the cheese. It's the food I'd bring on the island with me, the food I think of when I'm having a really stressful day and the one animal product I eat on a regular basis. I know too much isn't good for me; after all, in my role as a dietitian at Cleveland Clinic, I counsel hundreds of patients every year about the importance of not having too much of it. I limit myself to one serving a day, and I'm trying to whittle down to one serving three times a week. It's not easy -- but a new study provides a jumpstart to my motivation. It found that cheese can be just as bad for you as smoking. It all boiled down to the protein in cheese (as well as meat and milk) and the source it came from -- animals. The study showed that middle-aged individuals consuming an animal-based high protein diet were almost twice more likely to die and four times more likely to die of cancer. Moderate protein intake, however, was found to be beneficial after the age of 65 due to a decrease in the growth hormone IGF-I. The same correlations were found in smokers. In the study, researchers defined a "high-protein" diet as deriving at least 20 percent of calories from protein, including both plant-based and animal-based protein. A "moderate" protein diet includes 10 to 19 percent of calories from protein, and a "low-protein" diet includes less than 10 percent protein. [Read: 7 Reasons to Choose a Plant-Based Diet .] Now I was convinced. Even though I only consume organic cheese, eat an almost 100 percent plant-based diet (negative health outcomes were not found in plant-based protein sources such as beans, nuts and soy), am close but no quite "middle age," and my consumption is much lower than the participants in the study, I knew my days of dairy had to be significantly decreased. Goodbye, cheese. I've enjoyed our relationship while it lasted, but it's time to finally kick you to the curb! Like a cigarette smoker, I envisioned throwing the cheese on the ground and stomping on it. While protein intake has been associated with several positive effects, including preservation of muscle mass in dieters, assisting with adherence to portion control, boosting muscle metabolism post-exercise and helping increase satiation, some studies have found adverse reactions to protein, as well. High-protein diets have been associated with decreased renal function in women with mild renal insufficiency, along with an increased risk for cardiovascular disease. Despite the data on excess proteins, we still gobble hundreds of pounds of it every year. [Read: Top 5 Plant-Based Diets .] So what exactly are the protein requirements? Although they vary by age, gender, activity level and disease status, the general recommendations are much smaller than you think. For example, the U.S. Department of Agriculture protein requirements for a 35-year-old woman are about 5 ounces or 46 grams per day, according to the Centers for Disease Control and Prevention. That means if you have a very small chicken breast at lunch and an ounce of nuts for a snack later on, you've hit your requirement -- that's it. But protein, despite all the studies and scary statistics, is often just the Trojan horse of the real problem. That's right -- the real troublemaker is the source. I'll give you a hint: The sources we love and eat too much of walked and breathed before they made it to our plates. The sources we shouldn't be as worried about, well, those are the "boring" ones that just sit in the soil. America, I think we have a problem, and the base of it is coming from animals. In 2000, Americans ate 57 pounds more meat per person than they did in 1950, and intake of cheese increased 287 percent. Here's something else to consider: Americans don't live as long as other areas of the globe that are virtually meat-free. Many individuals from Japan to India are eating plenty of protein, and not seeing the "cigarette" effects because of it. This article is not meant to convince you about the adverse effects of meat, cheese and milk consumption -- it's to make you aware of all the other great protein sources you can eat without even correlating your plate with an ash tray! Here are my five favorite sources you should be eating more often: [Read: High-Protein Breakfast Ideas .] Tofu: 8 to 14 grams protein per 3-ounce serving I know what you're thinking -- soy is the evil of all health woes. But, according to the actual science, that's just not true. Soy, in its whole form (typically not the forms where you have to ask "is this chicken?" before you eat it) has been linked to reduction in blood pressure; prevention of certain cancers; including prostate and breast; and a reduction in both cardiovascular disease risk and diabetes risk. Want your soy to be GMO free in your tofu? Go organic! Beans: 6 grams protein per half cup serving To many cultures, beans are a diet staple. These cultures also tend to be the ones that live the longest. Bean consumption (and the abundance of soluble fiber that goes along with it) may have a beneficial impact on reducing belly fat, reducing the risk of heart disease in diabetic patients, and reducing the risk of colon cancer. [Read: Beans: The Undervalued Superfood .] Seaweed: 2 to 9 grams protein per 1 cup serving Finally! Seaweed in the United States has gained popularity beyond the sushi counter. Seaweed can be found in grocery stores (fancy and normal) and mixed into soup and rice blends, even in the form of a supplement, and the health benefits of consuming this vegetable from the sea are fabulous. A 2011 study found that seaweed and other "microalgae" could rival milk products as sources of these so-called "bioactive peptides." Bioactive peptides have been associated with reductions in blood pressure because they act similar to ACE Inhibitors in the body. Further, a 2010 study suggest that adding seaweed to the diet may help fight fat. Peanut butter: 8 grams protein per 2 tablespoons There may be no more common way to get plant protein in the American diet than from peanut butter. Kids and adults nationwide are eating PB&Js like they're going out of style. That's a good thing, but only if the "p" in your sandwich is void of ingredients other than peanuts. Although peanut consumption has been linked to a number of fabulous health benefits, many of us are consuming versions with sugar, palm oil or even partially hydrogenated oils. Opt for versions that list either peanuts or peanuts and salt as their only ingredients, and reap the protein benefits of this yummy American staple. So there you have it: Five protein-packed foods void of the controversy and negative PR their meal counterparts have. I think I'll still have my cheese every once in a while. After all, I can't preach the concept of moderation to my patients if I can't follow it myself, but it won't be my majority source of protein for the day. I'd rather get that from foods that came from the ground, sea or a tree. [Read: Are All Nut Butters Created Equal?] Kristin Kirkpatrick, MS, RD, LD, is the manager of Wellness Nutrition Services at the Cleveland Clinic Wellness Institute. She is an experienced presenter, an award-winning dietitian, an author and a regular television guest on both local and national shows, as well a contributor to several national magazines and newspapers. The Huffington Post recently named Kristin "one of 25 diet and nutrition experts you need to follow on Twitter." Kirkpatrick's career began in Washington, D.C., lobbying for Medical Nutrition Therapy reform, and from there she went on to become the Regional Coordinator of the National Heart, Lung and Blood Institute's Hearts N Parks program in Maryland. Follow her on Twitter at @KristinKirkpat. Poster Comment: [Brigitte} My parents were raised in Poland,as all of their ancestors. They all lived close to 100 years. They never drank milk, and made only soft cheese or curds, and no meal was without butter from grass fed cows. Buttermilk and whey was used in baking. And you only ate, until you were not hungry anymore, and then you were physically active. I remember one cake , which had to be stirred for 1 hour by hand! People did not snack,ate healthful food and never sat still. That may be the secret. +1-1 [Arjuna] Great article. Although a vegetarian can certainly have a small quantity of cheese every day with no bad effects. The people who are consuming a lot of animal fat in their meat, are the ones who should be eating little or no cheese. The best video to watch, that puts this information in a great format, is "Forks over Knives". The scientific studies they show are completely convincing. One study involved 850 million Chinese !.....the largest scientific study ever done. Those consuming higher percentages of meat were also those suffering from more cancer.+5-8 [Brigitte] In the kosher kitchen, meat and dairy is never eaten together. You have to wait 6 hours between. Also , the dishes have to be kept apart. Most of the kosher customs have a health reason as basis. Meat and cheese are hard to digest , maybe both together put a strain on the gut. On average, the Japanese consume 2x the fish/seafood and 40% more whole eggs annually even compared to gluttonous Americans, yet have some of the best lifespans and health in the world. Sorry, it isn't as simple as "animal proteins are bad". It's about eating a properly balanced diet consisting mostly of vegetables and whole fruit in good variety daily, and avoiding refined and/or "contaminated" foods as much as possible. +2 [Seldom Wrong] I have conducted my own study and this is what I found, ALL vegans have already died or will die in the future. It is undeniable. So much for healthy eating!+2-3 Post Comment Private Reply Ignore Thread
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