Chigh-protein ibis e high-protein diet: in recent years there has been a lot of talk about this diet, around which conflicting opinions often gravitate. While experimental studies have not yet provided definitive answers, false myths or erroneous beliefs they often risk leading to unhealthy food choices.
Next to foods that are naturally higher in proteintoday they are also added foods made or reworked specifically with the aim of increasing their protein value. Yogurt, bars, hunger-busting snacks and even pasta: there are many on supermarket shelves so-called high-protein products. But what benefits do they offer exactly? And when can their consumption be indicated?
To clarify the issue, we asked the doctor some questions Emanuela Russo, dietician at INCO (National Institute for the Treatment of Obesity) at the IRCCS Galeazzi-Sant’Ambrogio Hospital.
Proteins: why they are important
«Proteins are essential for functioning of our body. Their main function is that of build and repair tissues, including muscles and skin – explains Dr. Russo. – They also carry out a fundamental role in the production of enzymes, hormones and other vital molecules for health. Without an adequate supply of proteins, our body would not be able to maintain and renew tissues, regulate physiological processes or support the immune system.”
Correct protein intake
So how to proceed? guarantee the body a correct intake of proteins?
«The recommended protein intake for a woman of childbearing age it is approximately 0.8 grams per kilo of body weight per day – explains the specialist. – For them women who practice sportsespecially those with high intensity or endurance, this requirement may increase up to 1.2-2 grams per kilo per day. It is therefore always important to personalize protein intake based on your level of physical activity, specific goals and health conditions.”
According to the guidelines for correct nutrition, developed by Italian Society of Human Nutrition (SINU)in a healthy and balanced diet, the percentage of proteins must be around 12-15% of the kilocalories introduced every day with food. The remaining contribution should be derived mostly from carbohydrates (45-60%) and secondly come on fats (25-35%).
During menopause, protein needs change
A correct intake of proteins is essential for women even during pregnancy menopause.
«At this stage the protein needs may increase slightlypartly due to the reduction in muscle mass and of bone density that often accompany menopause – specifies the expert. – Adequate protein intake is important for maintain muscle strengthsupport the bone health and balancing hormones.”
High-protein foods: what they are
And if the most protein-rich foods include meat, fish, eggs and dairy products, it should not be forgotten that they also exist excellent sources of vegetable proteins.
«Among these i legumes, such as beans, lentils and chickpeasi – explains Dr. Russo. – But also tofu, tempeh, seitan, quinoa and nuts. What is worth underlining is the importance of varying protein sources as much as possible so as to guarantee a balanced intake of all essential amino acids».
High-protein diet: what is meant?
As we were saying, in recent years, the high-protein diet seems to have experienced a certain popularity. But what does this type of diet involve?
«A high-protein diet involves a protein consumption higher than standard recommendationsoften exceeding the 20-30% of total daily calories – clarifies the expert. – This type of diet is often used for weight lossFor increase muscle mass or for improve some health conditions”.
High-protein diet: risks and benefits
Can following a high-protein diet therefore guarantee any advantages?
«Among the benefits of a high-protein diet are: reduction of the feeling of hungerThe improvement of body composition through the increase in muscle mass and potential weight loss– explains Dr. Russo again.
However, it is better not to underestimate them limits and potential risks related to this type of diet, especially if followed for long periods.
«The high-protein diet can lead to nutritional imbalances – underlines the dietician. – Can cause overload of the kidneys in people with pre-existing kidney problems, and can reduce the intake of other essential nutrients such as fibre, vitamins and minerals».
Which is why it is always necessary to rely on a specialist, avoiding do-it-yourself.
High-protein foods on supermarket shelves
Today we also often talk about high-protein foods made specifically: in fact, they can be found on supermarket shelves products with added proteins as bars but also yogurt, hunger-busting snacks, biscuits and different variety of pasta. A frequent doubt is whether these products can be considered healthy.
«In general, these products may be useful for increasing protein intake, especially for those who have difficulty reaching their daily protein needs – clarifies the expert. – However, It is important to evaluate the quality of the proteins and the overall nutrient content. Many of these products They may contain added sugars, saturated fats and additives. For this reason it is always preferable opt for natural and wholemeal protein sources”.
High-protein foods: indications
«The consumption of high-protein foods can therefore be indicated in cases of increased protein requirementsas for athletes, people recovering from illnesses or surgeriesor for those who follow a vegetarian or vegan diet and needs to integrate proteins – concludes the expert. – However, the their use is not recommended in case of kidney problems, And they should not replace the variety and quality of a balanced diet. The advice is always to consult a nutritionist or doctor before making significant changes to your diet, especially if in the presence of particular health conditions».
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