User:Lvogel1/High-protein diet
[[copied from High-protein Diet article[1]]]
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[edit]Lead
[edit]Article body
[edit]Health Effects
[edit]Efficacy
[edit]Plant-based protein vs. animal protein
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.[2]
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.[3]
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.[4] 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.[5]
Weight loss
High-protein diets can help preserve lean muscle mass while losing weight.[6] 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.[7] 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.[8]
Mental and Cognitive Health
"Milk and dairy products are good sources of high-quality protein."[9] Some research shows evidence of an inverse association between cheese, and perhaps dairy, consumption and certain types of cognitive decline, though the evidence is mixed and the mechanisms are not well known.[10]
Fermented dairy products might assist in prevention of dementia and cognitive decline due to “specific components of dairy products including bioactive peptides, colostrinin, proline-rich polypeptides, α-lactalbumin, vitamin B12, calcium, and probiotics”, which can encourage healthy cognitive function.[11]
Additionally, consumption of low-fat dairy products can contribute to a reduced risk of obesity, type 2 diabetes, and other cardiovascular diseases.[11] Good physical health is linked to good cognitive health. Staying physically healthy can decrease the risk of “age-related cognitive dysfunction," but it is unknown whether a high-protein diet is necessary to maintain good physical health.[12]
Safety
[edit]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.[13] A long-term high-protein diet may lead to chronic kidney disease, but the quality of the protein will contribute to kidney health.[14]
A high protein diet would not be recommended to someone with chronic kidney disease or who has only one kidney.
Meatfluencers
[edit]"Meatfluencers" are social media influencers who follow a high-protein mostly-meat diet and encourage their following to do the same by showcasing the purported benefits.[15] In a WBUR story on the topic, producer Ben Brock Johnson noted that "Carnivore dieters online vary by race, age, gender, but the biggest influencers tend to be muscular, middle-aged white guys".[16] Prominent meatfluencers are Jennifer Guissert and Dr. Shawn Baker.[15] Dr. Paul Saladino, a leading meatfluencer, claims that the diet can even prevent and treat disease.[17] These diets have gained popularity through social media, such as Tik Tok, but are lacking scientific evidence for long term effects.[16]
All-meat diets are ketogenic diets that limit carbohydrate intake and are high in protein and fat.[18] Nutrition experts agree "that an animal-based diet puts you at risk for nutrient deficiencies."[17] These deficiencies may result in scurvy, fatigue, digestive issues, and increased risk of heart disease due to high saturated fat consumption in an all-meat diet.[17]
Three of the common mostly-meat diets advanced by meatfluencers are "animal-based", "carnivore", and "lion". The animal-based diet allows for fruit, honey, and raw dairy although the main focus is on meat.[17] The carnivore diet is more strict and does not allow for carbohydrates and consists of meat, dairy, and eggs.[17] The lion diet is the most severe as it does not allow for anything but ruminant meat, salt, and water.[17]
References
[edit]- ^ "High-protein diet", Wikipedia, 2024-01-10, retrieved 2024-01-29
- ^ 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) - ^ 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) - ^ "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.
- ^ 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.
- ^ Thorning, Tanja Kongerslev; Raben, Anne; Tholstrup, Tine; Soedamah-Muthu, Sabita S.; Givens, Ian; Astrup, Arne (2016-11-22). "Milk and dairy products: good or bad for human health? An assessment of the totality of scientific evidence". Food & Nutrition Research. 60: 10.3402/fnr.v60.32527. doi:10.3402/fnr.v60.32527. ISSN 1654-661X. PMC 5122229. PMID 27882862.
- ^ Ylilauri, Maija P. T.; Hantunen, Sari; Lönnroos, Eija; Salonen, Jukka T.; Tuomainen, Tomi-Pekka; Virtanen, Jyrki K. (2022-08-01). "Associations of dairy, meat, and fish intakes with risk of incident dementia and with cognitive performance: the Kuopio Ischaemic Heart Disease Risk Factor Study (KIHD)". European Journal of Nutrition. 61 (5): 2531–2542. doi:10.1007/s00394-022-02834-x. ISSN 1436-6215. PMC 9279192. PMID 35217900.
{{cite journal}}: CS1 maint: PMC format (link) - ^ a b Ano, Yasuhisa; Nakayama, Hiroyuki (2018-06-30). "Preventive Effects of Dairy Products on Dementia and the Underlying Mechanisms". International Journal of Molecular Sciences. 19 (7): 1927. doi:10.3390/ijms19071927. ISSN 1422-0067. PMC 6073537. PMID 29966358.
{{cite journal}}: CS1 maint: unflagged free DOI (link) - ^ Wu, Lei; Sun, Dali (2016-12-20). "Meta-Analysis of Milk Consumption and the Risk of Cognitive Disorders". Nutrients. 8 (12): 824. doi:10.3390/nu8120824. ISSN 2072-6643. PMC 5188477. PMID 27999380.
{{cite journal}}: CS1 maint: unflagged free DOI (link) - ^ 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.
- ^ a b "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.
- ^ a b "How social media sells the all-meat diet". www.wbur.org. 2024-01-19. Retrieved 2024-03-16.
- ^ a b c d e f Nast, Condé (2023-05-24). "All-Meat Diets Are Real and Yeah, They're Extreme". Bon Appétit. Retrieved 2024-03-16.
- ^ O'Hearn, Amber (October 2020). "Can a carnivore diet provide all essential nutrients?". Current Opinion in Endocrinology, Diabetes and Obesity. 27 (5): 312. doi:10.1097/MED.0000000000000576. ISSN 1752-296X.