is high protein diet safe?

There is an increasing concern over the ill-effect of taking protein supplements among generally health conscious people, who swears off carbs but welcomes a larger portion of protein into their diet. Anecdotal experiences have reported kidney failures and kidney stones affecting those who consumes a huge amount of protein. This causes some anxiety as whether one should start taking protein supplements at all.

As a rule of thumb before we continue, balanced and fresh whole food is always preferred to popping supplement pills and nutrition shakes. Now that I've made clear my obligatory health message, we can discuss high protein diet with better conscience.

People consume high protein intake mainly for 2 reasons. Firstly as a body building supplements for the bodybuilders, and secondly, though with varying results, as a weight loss regime. High protein diet is defined as a daily consumption of greater than or equal to 1.5 g/kg/day. That means, for a person weighing 75kg, he would have to eat slightly more than half a kilo of chicken breast a day.

A study was done to review the existing evidence regarding the effects of protein intake on kidney function with particular emphasis on kidney disease. The findings have shown that while high protein intake may worsen the kidney function of those with pre-existing kidney problem, it did not affect those with normal and healthy kidneys, even when one has risk of kidney disease such as high cholesterol level, high blood pressure and obese.

With regards to kidney stone, the study also found that it is not likely that diet alone causes stone formation, rather, metabolic abnormalities is the bigger culprit.

The study concluded that at present, there is no sufficient proof that high protein diet causes deterioration of kidney function in an otherwise healthy individual.

However, since a compromised kidney function may not be symptomatic in the early stage, it is always recommended that you have your kidney health checked and consult your doctor before getting that tub of whey.

The normal kidney test parameters are as follows:

1. Urea (3.0-8.0 mmol/L)
2. Creatinine Female (0.04 - 0.11 mmol/L)
3. Creatinine Male (0.04 - 0.13 mmol/L)
4. Estimated GFR (>60 mL/min/1.72m²)
5. Urine protein (<30mg/day)

• Urea is a nitrogen-containing substance normally cleared from the blood by the kidney into the urine. Diseases that compromise the function of the kidney often lead to increased blood levels of urea.
• Creatinine is a chemical waste molecule that is generated from muscle metabolism. It is transported through the bloodstream to the kidneys, which then filter out most of the creatinine and dispose of it in the urine. Elevated creatinine level signifies impaired kidney function or kidney disease.
• Glomerular filtration is the process by which the kidneys filter the blood,removing excess wastes and fluids. EGFR is the best test to measure your level of kidney function and determine your stage of kidney disease.
• Being tested positive for urine protein means the presence of an excess of serum proteins in the urine. However, there is a basal level of urine protein that can occur below 30 mg/day which can be considered non-problematic.

Once you have have a normal kidney function baseline you may start on protein supplements with your doctor's advice, but do keep your kidney function in check during your yearly medical check-up. If you're not already doing it, now would be a good time to start.

For those interested to read the paper:

Dietary protein intake and renal function 

William F Martin, Lawrence E Armstrong and Nancy R Rodriguez 

Nutrition & Metabolism 2005, 2:25 

Abstract

Recent trends in weight loss diets have led to a substantial increase in protein intake by individuals. As a result, the safety of habitually consuming dietary protein in excess of recommended intakes has been questioned. In particular, there is concern that high protein intake may promote renal damage by chronically increasing glomerular pressure and hyperfiltration. There is, however, a serious question as to whether there is significant evidence to support this relationship in healthy individuals. In fact, some studies suggest that hyperfiltration, the purported mechanism for renal damage, is a normal adaptative mechanism that occurs in response to several physiological conditions. This paper reviews the available evidence that increased dietary protein intake is a health concern in terms of the potential to initiate or promote renal disease. While protein restriction may be appropriate for treatment of existing kidney disease, we find no significant evidence for a detrimental effect of high protein intakes on kidney function in healthy persons after centuries of a high protein Western diet.

greek yogurt caesar salad, fortified

A slight modification to the earlier posted Greek yogurt Caesar salad dressing. Instead of using soft boiled egg for the dressing, I've taken the yolks from 2 hard boiled eggs and whisked them into the yogurt. I've also used half a carrot, grated, rather than baby butter head lettuce. It tastes about the same, only that the boiled yolk gives a slight chalky consistency in the dressing, but I like it anyway. 

Two eggs to reward myself for doing HardCore and BodyCombat today :o) Using cooked eggs also takes away the concern for salmonella problem for those who are particular about having partial raw eggs in their food. This recipe is without the raisins and I topped up with sunflower seeds instead, for that extra crunch. The egg whites are used as topping.

Total calorie 364kcal; carbohydrate 22g, protein 23g, fat 20g.

The pie chart doesn't look that balanced, but only because the calculation is based on dry weight of the particular food group, and for carbohydrate, fibre and sugar component is added together. The high protein component comes from the eggs, and dairy products.

This could feed 2 servings as side dish, but I had all to myself for lunch, considering that's all I'm having :o)

いただきます

a cultured taste on greek yogurt

Yogurt has been an acquired taste for some, and for those who love it, the benefits of taking yogurt is really a long list.

Why should there be a tub of Greek yogurt in every fridge?

Really short answer:

1. Yummy
2. Low calorie
3. High protein
4. Probiotics

Short answer:

You can never have too much of it. A 1kg tub of these cultured goodness contains only about 590kcal, a quarter of a regular Joe's daily requirement of energy, but packed in more than 100g of protein. That is like eating about a half kilo of chicken breast meat!

But no one takes a tub a day, so it's good to keep it in the fridge and eat it for a week.

Not so short answer:

Many of us are introduced to yogurt as kids, via the sweet flavoured watery yogurt drink we all love. As we grow older, we become more vain with our weight-watching and stopped taking them anymore. But chosen wisely, we never have to for-go such delicious treats that packs in so much good nutrients.

I believe, being a reader of this blog, you are also a health-conscious consumer, who chooses foods that are nutrient rich and calori-economical (means packing more nutrients per caloric consumption).

There are 2 varieties of yogurt out in the refrigerated shelves in the supermarket. No, I don't mean plain and flavoured yogurt. If you've noticed carefully, you'll realise a recent invasion of a certain Greek yogurt in the market, so popular that every brands start to carry this version to stay competitive. Basically, Greek yogurt and regular yogurt starts off as a same thing, but Greek yogurt are further strained to remove much more fluid, that gram for gram, the Greek version contains more protein (twice or more) compared to the regular counterpart. That also gives it a thicker, pudding-like consistency.

What makes Greek yogurt so good?

1. Probiotics - Yogurt is produced by fermenting milk with the help of (good) bacterias of the Lactobacillus bulgaricus and Streptococcus thermophilus, other lactobacilli and bifidobacteria species. Don't let the name scare you, most of us already have these good microbes in our digestive system, and ingesting more of these live cultures will provide less chance for bad bacterias to occupy our guts. Some studies have shown that consuming these microbes will also improve the duration of diarrhoea and prevent vaginal yeast infection. It is advisable to consume yogurt after a course of antibiotics to replenish these natural gut bacteria that might get killed off by your medicines.
2. Protein - nothing wags the tails of health-conscious gymrats more than food that comes with high protein and acceptably low calorie count. A cup (170g) of Greek yogurt packs in around 17g of muscle-repairing protein at the expense of about 100kcal only, making it a perfect dessert for your post-workout munch.
3. Calcium - a serving of greek yogurt provides around 18% of the daily requirement of calcium. Calcium is a mineral that is important to maintain strong bones and teeth. Calcium also plays a role in essential body function such as blood clotting and regulation of muscle contraction.
4. Vitamin B2 / riboflavin prevents cracked lips, inflammation of the lining of mouth and tongue, mouth ulcers, cracks at the corners of the mouth; dry and scaling skin, and iron-deficiency anemia.
5. Vitamin B6 / pyridoxine is needed for normal brain development and function, and helps the body make serotonin and norepinephrine (mood hormones), and melatonin, which helps regulate the body clock. 
6. Vitamin B12 / cobalamin is essential in maintaining healthy nerve cells, and in the production of the body's genetic material. It also helps to make red blood cells and to help iron work better in the body, as well as regulation of immune functions and mood.
7. Magnesium activates enzymes, contributes to energy production, and helps regulate calcium levels, as well as copper, zinc, potassium, vitamin D, and other important nutrients in the body.
8. Most importantly, it tastes good in my greek yogurt caesar salad. Yum!

Have you had your Greek yogurt today?

いただきます!

sources:

http://science.howstuffworks.com/innovation/edible-innovations/yogurt3.htm

http://www.webmd.boots.com/vitamins-and-minerals/calcium

http://nutritiondata.self.com/facts/custom/590715/2

http://en.wikipedia.org/wiki/B_complex

http://umm.edu/health/medical/altmed/supplement/