Why are proteins important for the body?
A diet rich in proteins contribute to better glycemic control improves insulin sensitivity and creates a longer feeling of satiety.
Diet based on proteins (plant and animal origin) improves blood sugar control in people with diabetes, according to a study conducted by German scientists from the Institute of Nutrition at the University of Berlin. The study compared the effects of two types of diet with high animal protein content and high vegetable proteins with the same amount of calories. The study included 37 people with type 2 diabetes, with average age 65 years and the patients were divided into two groups. The patients menu in each group was composed of 40 % carbohydrates, 30 % fat and 30 % protein. Participants in the first group took the proteins of animal origin (meat, eggs, dairy products), while the other group took protein foods of vegetable origin (beans, nuts, soybeans, seeds …).
After six weeks of conducted testing, all participants had improvement in liver enzymes and steatosis (fat in the liver), and also a drop of glycosylated hemoglobin. Insulin sensitivity was increased only in the group which had consumed animal protein food, while the other group had noticeably improved kidney function. Recommended daily protein dose is from 0.8 to 1 g per kg body weight, which represents 15% to 20% of total daily energy intake. Patients with damaged kidneys, in consultation with doctors and nutritionists, must limit the intake of these nutrients.
- The main ingredients of proteins are amino acids, essential (which the human body does not generate and must be supplied through food) and nonessential (which the human body can create trough metabolism).
- Essential amino acids are predominantly in the animal products like meat, fish, eggs, milk, dairy products and in plant products like in legumes, grains, nuts, and soybean.
- Neither plant contains all essential amino acids. Therefore, if you do not eat meat, combine more types of products of plant origin product.
PROTEIN MEALS PREPARED IN SIMPLE WAY
Whisk 2 whole eggs in a foamy mass and fry them in a pan on a little oil. At some oil in a pan braise the sliced mushrooms, and over the eggs .Add salt and sprinkle with chopped parsley.
Nutritional value of 188 calories, 19.2 g protein, 6 g fat, 3.1 g carbohydrate
Clean and wash the buckwheat about 1.8oz (50 grams), and cook in salted water. Then drain and mix with 2 tablespoons of yogurt, then add 1 teaspoon of pumpkin oil and a little ground black pepper.
Nutritional value of 230 calories, 7.3 g protein, 3.3 g fat, 33 g carbohydrates
Sir fry briefly in hot greased pan (on both sides) the tofu cheese about 1.8oz (50 grams). Set aside and pour 1 tablespoon of olive oil and oregano, then leave to cool. In the same pan fry one red pepper, peel it and tear in pieces into thin sticks. Put it over tofu cheese and sprinkle with chopped garlic and parsley.
Nutritional value of 109 calories, 7 g protein, 6.6 g fat, 2 g carbohydrates
The mackerel season with sea salt, wrap it in aluminum foil and put it to the oven and bake at 350º F (180 º C). Boil 7oz (200 grams) of green beans and ½ carrot. When they are done put aside to cool and add over a mixture of lemon juice and olive oil-1 teaspoon each. Serve with the mackerel.
Nutritional value of 455 calories, 41.6 g protein, 22.6 g fat, 12 g carbohydrates
Boil the chicken breasts(about 7 oz or 200 grams) in salt water, and put into a blender along with two pickles, 1 tablespoon of cream cheese, and add seasonings. Mix until a fine creamy mixture. Spread the pate on a piece of whole wheat bread and eat it with a glass of tomato juice.
Nutritional value of 240 calories, 48 g protein, 3.5 g fat, 1g carbohydrate
Chop one spring onion and one red pepper into pieces and add in it red beans and corn. Drain the tuna can from the oil (about 2.5oz or 70 grams) and add into the vegetables. Make the salad dressing with lemon juice and a little olive oil and pour over the tuna salad.
Nutritional value of one serving: 300 calories, 28.3 g protein, 9.2 g fat, 24.7 g carbohydrates