User:Lvogel1/High-protein diet
[[copied from High-protein Diet article[1]]]
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Health Effects
Efficacy
Weight loss
High-protein diets can help preserve lean muscle mass while losing weight.[2] The human body requires more energy to metabolize protein as opposed to other macronutrients.
Improved bone mass and osteoporosis prevention
Osteoporosis is more common in women than men, and the risk of osteoporosis increases with age.[3] Eating a high-protein diet can allow people to build and maintain muscle, therefore they are able to more safely engage in weight bearing activities that will aid with preserving bone mass. However, there are individual factors that may influence proteins' impact on improving bone health.[4]
Mental and cognitive health
A high-protein diet may reduce the production of serotonin, a chemical that affects mood. Bodybuilders consuming a high-protein diet including supplements have been found to express anger more than the general population.[5] (fix) On the contrary, a high leucine content (one of the essential amino acids), can reduce tiredness and anger. (delete whole paragraph?)
Milk and dairy products can delay cognitive decline and Alzheimer’s disease. Studies have shown that consuming milk and whey protein lead to an enhancement in memory.[6] generally high-protein diet can lead to less “Aβ burden in the brain,” a molecule known to cause Alzheimer’s disease.[7]
Plant-based protein vs. animal protein
The quality of a protein source is defined by its digestibility and amino acid profile. Animal protein is considered to be more digestible than plant proteins and to contain more essential amino acids. Plant-based proteins contain more fiber which can make them harder to digest. Plant-based proteins also contain more antioxidants which benefits its renal profile and effect on kidney health.[8]
Common animal protein sources include beef, chicken, eggs, milk, and whey protein. Common plant protein sources include soy protein isolate, pea protein concentrate, chickpeas, and wheat.[9]
Whey protein is an animal-based dietary supplement that has become well-known for its ability to assist in muscle growth, weight loss, and satiety.[10] A higher content of leucine, one of the essential amino acids necessary for muscle protein synthesis, is found in whey proteins as opposed to plant-based proteins.
A high-protein plant-based diet can be just as effective as a high-protein carnivorous diet in its ability to build muscle in healthy individuals when coupled with strength training. However, more research must be done to confirm the specific effects of protein quality.[11]
Safety
Chronic Kidney Disease
The long-term effects of a high-protein low-carbohydrate diet are still being researched.
Some studies suggest that “red and processed meats” can contribute to a higher risk of chronic kidney disease, whereas “nuts, low-fat dairy products and legumes” are more protective.[12] A long-term high-protein diet may lead to chronic kidney disease, but the quality of the protein will contribute to kidney health.[13]
A high protein diet would not be recommended to someone with chronic kidney disease or who has only one kidney.
Meatfluencers
“Meatfluencers” are users on social media who lead a carnivorous lifestyle. They eat primarily meat and eggs. These individuals consume an extremely high-protein diet, excluding other food groups, and encourage their following to do the same by showcasing the purported benefits. However, this exclusion of other food groups from their diet may lead to a lack of nutrients. Prominent “meatfluencers” are Jennifer Guissert and Dr. Shawn Baker.[14]
References
- ^ "High-protein diet", Wikipedia, 2024-01-10, retrieved 2024-01-29
- ^ Rondanelli, Mariangela; Faliva, Milena Anna; Gasparri, Clara; Peroni, Gabriella; Spadaccini, Daniele; Maugeri, Roberto; Nichetti, Mara; Infantino, Vittoria; Perna, Simone (2020-04-01). "Current opinion on dietary advice in order to preserve fat-free mass during a low-calorie diet". Nutrition. 72: 110667. doi:10.1016/j.nut.2019.110667. ISSN 0899-9007.
- ^ Alswat, Khaled A. (2017-04-01). "Gender Disparities in Osteoporosis". Journal of Clinical Medicine Research. 9 (5): 382–387. doi:10.14740/jocmr2970w. ISSN 1918-3003. PMC 5380170. PMID 28392857.
- ^ Aggarwal, Renuka; Bains, Kiran (2020-12-08). "Protein, lysine and vitamin D: critical role in muscle and bone health". Critical Reviews in Food Science and Nutrition. 62 (9): 2548–2559.
- ^ Cava, Edda; Padua, Elvira; Campaci, Diego; Bernardi, Marco; Muthanna, Fares M. S.; Caprio, Massimiliano; Lombardo, Mauro (2024-01-18). "Investigating the Health Implications of Whey Protein Consumption: A Narrative Review of Risks, Adverse Effects, and Associated Health Issues". MDPI Healthcare. 12 (2): 246. doi:10.3390/healthcare12020246. ISSN 2227-9032.
{{cite journal}}: CS1 maint: unflagged free DOI (link) - ^ AIBL Research Group (2018-01-23). "Associations of Dietary Protein and Fiber Intake with Brain and Blood Amyloid-β". Journal of Alzheimer's Disease. 61 (4): 1589–1598.
- ^ Fernando, W. M. A. D. Binosha; Rainey-Smith, Stephanie R.; Gardener, Samantha L.; Villemagne, Victor L.; Burnham, Samantha C.; Macaulay, S. Lance; Brown, Belinda M.; Gupta, Veer Bala; Sohrabi, Hamid R.; Weinborn, Michael; Taddei, Kevin; Laws, Simon M.; Goozee, Kathryn; Ames, David; Fowler, Christopher (2018). "Associations of Dietary Protein and Fiber Intake with Brain and Blood Amyloid-β". Journal of Alzheimer's disease: JAD. 61 (4): 1589–1598. doi:10.3233/JAD-170742. ISSN 1875-8908. PMID 29376865.
- ^ Pavlidou, Eleni; Papadopoulou, Sousana K.; Fasoulas, Aristeidis; Papaliagkas, Vasileios; Alexatou, Olga; Chatzidimitriou, Maria; Mentzelou, Maria; Giaginis, Constantinos (2023-12-21). "Diabesity and Dietary Interventions: Evaluating the Impact of Mediterranean Diet and Other Types of Diets on Obesity and Type 2 Diabetes Management". Nutrients. 16 (1): 34. doi:10.3390/nu16010034. ISSN 2072-6643.
{{cite journal}}: CS1 maint: unflagged free DOI (link) - ^ Ismail,, B Pam; Senaratne-Lenagala, Lasika; Stube, Alicia; Brackenridge, Ann (2020-10-30). "Protein demand: review of plant and animal proteins used in alternative protein product development and production". Animal Frontiers. 10 (4): 53–63.
{{cite journal}}: CS1 maint: extra punctuation (link) - ^ "The muscle building benefits of Whey Protein: [1]". Business Mirror. 2017-03-30.
- ^ Pasiakos, Stefan M; Howard, Emily E (2021-07-01). "High-Quality Supplemental Protein Enhances Acute Muscle Protein Synthesis and Long-Term Strength Adaptations to Resistance Training in Young and Old Adults". The Journal of Nutrition. 151 (7): 1677–1679. doi:10.1093/jn/nxab099. ISSN 0022-3166.
- ^ Kalantar-Zadeh, Kamyar; Kramer,, Holly M; Fouque, Denis (2019-11-07). "High-protein diet is bad for kidney health: unleashing the taboo". Nephrology Dialysis Transplantation. 35 (1): 1–4.
{{cite journal}}: CS1 maint: extra punctuation (link) - ^ Ko, Gang-Jee; Rhee, Connie M.; Kalantar-Zadeh, Kamyar; Joshi, Shivam (2020-07-15). "The Effects of High-Protein Diets on Kidney Health and Longevity". Journal of the American Society of Nephrology: JASN. 31 (8): 1667–1679. doi:10.1681/ASN.2020010028. ISSN 1533-3450. PMC 7460905. PMID 32669325.
- ^ "High steaks diet: Followers claim it has left them thinner, healthier and happier, and it's on the rise thanks to an army of coaches and 'meatfluencers'". Telegraph Magazine. 2023-06-24.