PROTEIN & FATS THE GOOD, THE BAD & THE UGLY Conner - - PowerPoint PPT Presentation
PROTEIN & FATS THE GOOD, THE BAD & THE UGLY Conner Middelmann, B.Sc., DipION Nutrition Consultant @ Modern Mediterranean Fat & Protein Are You Confused? Dietary fat and protein are neither good nor bad. They are
Conner Middelmann, B.Sc., DipION
Nutrition Consultant @ Modern Mediterranean
Dietary fat and protein are neither “good” nor “bad.” They are essential macronutrients that every human needs in order to live and thrive. However, some types of fats and protein promote health, while others may be detrimental to it.
Nutritional science keeps evolving and there are no exact answers that suit
biochemically unique, and what works for one person may not work for another. Find out what works best for you and stick with it, regard- less of media hype or comments from family and friends.
Only two of these are essential*
*Carbs are not “essential” as the liver can make glucose from protein and fat in a process called
fiber and most of us should eat these at every meal. It’s refined carbs – sugar & flour – we should limit.
Protein Fat Carb Fats (35-40% of calories): Olive oil, olives, avocado, nuts, nut butter, nut oil, seeds, oily fish, dairy, egg yolks, meat (ideally grass- fed). Essential. Carbohydrate (30-35%
fruits, whole grains, beans, lentils. Non-essential.
Protein (20-25% of calories): Fish, seafood, meat, egg whites, dairy, tofu, beans, seeds, nuts, (protein powder). Essential.
Dietary fats are essential to health; we cannot thrive without them.
healthy skin, to regulate inflammation and to form hormones such as testosterone, estrogen or adrenaline.
D, E and K and K2 from food and carry them through the bloodstream.
and (pre)diabetes (this is the basis of high-fat keto diets).
But only the “good” fats do this. (Next slide.)
Primarily (about 3/4 of your fat intake):
hemp, sunflower, pumpkin)
To a lesser extent (about 1/4 of fat intake):
yogurt, kefir, cheese, etc.)
(soybean, corn, safflower, cottonseed, sun- flower, grape seed – a.k.a. “vegetable oil”)
as well as canola and peanut oil)
mayonnaise made with these oils
their “best-by” date)
animals
This woman needs 2,038 calories/day. To obtain 40% of her calories from fat, she’d have to eat 815 fat calories each day (2,038 x 0.40 = 815 cal). Divide 815 by 9 (1 g fat = 9 calories) → 90 g fat/day. Divide that by 3 meals → 30 g fat per meal. Click on image to calculate your calorie & fat requirements.
Ranked by fat content, not healthfulness.
An excerpt from my MyFitnessPal account: On this day I ate 83g healthy fats from eggs, olive oil, sardines, grass-fed beef, pastured pork and nuts. My protein intake was 74g, and my carbs totaled 151g.
Best fats for cooking and frying at temperatures up to 420F
here about its safety as a cooking oil)
Best fats for cold use – salad dressings, mayonnaise, etc.
pressed, extra virgin)
pecan, macadamia)
KerryGold)
Click on graphic for an excellent article on “good” vs “bad” fats by Dr. David Jockers, DC
From the Greek word protos: “the first” or “of prime importance” Without protein, life is impossible.
veins, arteries, enzymes, hormones, neurotransmitters, antibodies.
muscle mass, and to prevent muscle wasting in people with cancer
reason, it is particularly helpful for people trying to lose weight and balance blood glucose.
Am J Clin Nut 2005: A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations.
Protein is made from building blocks called amino acids. There are 20 different amino acids. Some of these can be made by our bodies, but nine must be
acids”). When you eat protein in food, your body breaks it down into its constituent amino acids and rebuilds them into new
amino acids, your body can’t do its job.
Animal foods (e.g., meat, fish, eggs, dairy) provide all nine essential amino acids in the right amounts for us to make full use of them (this is called “complete” protein). Plant foods (e.g., beans, grains, nuts, tofu, etc.) contain less protein than animal foods. Moreover, they don’t provide all the essential amino acids and need to be combined to yield “complete” protein (e.g. beans & rice).
From Examine.com article, “How much protein do you need?”
Your protein requirement depends on your age, weight, height, sex and activity
The Institute of Medicine's recommendation is very broad: 0.8-2.5 grams per kilogram of body weight per day, or 56-200 grams per day. (1 kg = 2.2 lbs.) 0.8 g/day is the minimum amount of protein needed to prevent deficiency. Some researchers say this isn’t enough, especially in older people. I recommend 1-1.5g/kg/day, which equates to around 20-30g/meal for women and 30-40g/meal for men. Veg(etari)ans need more protein than omnivores. Important: Eat protein throughout the day, spread across all your meals. Less than 20g protein per meal is hard for the body to assimilate; on the other hand, 60+ g protein in one meal is more than your body can effectively use.
A balanced, whole-food veg(etar)ian diet can be healthy, provided you pay close attention to nutrient balance; plant-based diets can be low in protein and various vitamins and minerals, and high in carbs. If you’re a “bread-pasta-pizza vegetarian,” you’re at risk of nutritional deficiencies.
A study in the journal Circulation compared calorie-restricted vegetarian and Mediterranean diets in overweight omnivores for six months. Both provided benefits: the vegetarians had a 9-point drop in LDL while the Mediterraneans achieved a 13-point drop in triglycerides. Both groups lost 1.8kg. An older British study compared health-conscious vegetarians and
than people in the general population, but there was no survival difference between vegetarians or omnivores. Nor was there any difference in rates of heart disease or stroke between the two groups. When you eat a veg(etari)an diet, pay attention to the nutrients that are harder to obtain from plant foods: protein, vitamin B12, calcium, iron, zinc, essential fatty acids (EPA & DHA), fat-soluble vitamins A, D & K2. I recommend supplementing. (More here.)
These and other 30g protein breakfasts here.
These and other 30g protein lunches here.
These and other 30g protein dinners here.
Beef & lentil Bolognese Tuscan bean & sausage soup Healthy Chilli con carne White bean, tuna & radicchio salad Shrimp, bean, arugula, tomato salad
Click on images to see recipes.
In an ideal world we’d cook all our food from scratch, but sometimes it’s fine to take a shortcut – especially when you’re sick and tired, or out and about. Try to choose the best-quality protein supplements.
To find the best-quality protein powder, consult this review by the Clean Label Project.
Protein and fat are essential to health. Meat, fish, eggs and high-quality oils and fats can and should be part of a healthy diet & lifestyle that also includes
seeds, beans and whole grains (grains in moderation)
exposures Milk is optional; since humans don’t need milk after they’re weaned, it’s fine to go without – and for people with cancer, better to minimize dairy.
Conner Middelmann, B.Sc., DipION Nutrition coach, Boulder & Denver, Colorado