To maintain health, it is extremely important to receive a sufficient amount of proteins daily. Well-known sources of protein include meat from mammals and birds, fish, seafood, dairy products, as well as plant sources such as legumes, nuts, and seeds. Everyone knows about the necessity of a certain amount of protein per day. However, we often choose products rich in fats rather than proteins, and as a result, we cannot get rid of the protein deficiency in the body.
First of all, one should give up hope for dairy products. “Marketing strategies emphasize the high protein content in yogurts,” warns nutritionist-dietitian Natalia Duzhaya-Reshetnikova, author of more than 10 unique weight loss programs. “However, it is important to consider that while dairy protein is complete, it is not always absorbed due to a lack of enzymes for digesting lactose in many people. As a result, instead of benefiting from dairy products, a person faces inflammatory processes and weight gain. There are categories of people for whom dairy products are necessary, but for most, this is not the case.”
Moreover, fatty cuts of meat will not provide sufficient protein. “Products such as pork and lamb contain protein, but in smaller amounts and with high fat content,” notes dietitian and nutrition coach Irina Vorobeykova.
Unfortunately, legumes are also not a reliable source of protein. “It is important to understand that plant protein is not the most complete,” emphasizes Natalia Duzhaya-Reshetnikova. “Legume products contain enough protein; for example, 100 g of chickpeas contains 20 g of protein. But this value refers to dry matter, and one must consider the degree of cooking. Plus, they have almost 50 g of carbohydrates. Plant protein is absorbed only 30 percent. That is, if you eat, for example, 300 g of chickpea porridge made from 100 g of chickpeas, your body receives 20 g of protein, but only 9 g is absorbed.”
“Most protein bars actually contain more carbohydrates than protein. Many believe that lentils and chickpeas are exclusively protein products, but they have more carbohydrates than protein,” agrees Andrey Nevsky, dietitian and nutritionist. According to him, one should also not overindulge in cheeses: “There is an opinion that cheeses are protein. Indeed, all cheeses contain protein. However, mascarpone cheese, for example, is a fattier product, and it does not have as much protein relative to other products. Processed cheese also contains minimal amounts of protein, although it is perceived as cheese, and therefore as a protein product.”
What are the risks of protein deficiency?
Maintaining balance in the diet and consuming sufficient amounts of well-absorbed proteins is an important task when planning nutrition. If you eat products that do not allow you to meet your protein norm, it can have serious health consequences.
It is necessary to regularly include quality protein sources in the diet: a person is a protein structure. Our muscles and internal organs consist of protein and water. A constant lack of protein can lead to unpleasant consequences, believes Andrey Nevsky. The most noticeable consequences of such a deficiency include:
— slowed metabolism;
— reduced immunity;
— hormonal imbalance;
— physical weakness and premature aging;
— flabbiness and weakness of muscles;
— thinning skin, disruption of its structure, appearance of looseness;
— excessive hair loss;
— brittleness and splitting of nails;
— appearance of wrinkles on the face.
According to Andrey Nevsky, these symptoms are particularly pronounced in people who have long avoided animal products. For the normal functioning of the body, it is necessary to obtain protein from food. The body cannot independently produce certain types of protein compounds, and plant proteins cannot fully replace animal ones.
Protein is also necessary for the normal functioning of the thyroid gland. “The cause of hypothyroidism (insufficient production of thyroid hormones) is often protein deficiency,” warns Natalia Duzhaya-Reshetnikova. “Hypothyroidism has become a real problem in modern society. Many are even unaware that they live in a state of deficiency of thyroid hormones and protein while taking sedatives. Then they start taking hormones, eating only pasta, for example. It is necessary to make serious changes to the diet. Thyroxine is synthesized from the amino acids found in meat.
Another common problem among women is low progesterone levels. Protein is also required for its synthesis. Various types of anemia often arise due to protein deficiency. At the same time, a person does not feel hunger; their diet consists of fast food. Or polycystic ovary syndrome, which has become too common. Studies show that one of the causes of its occurrence is insulin resistance or type 2 diabetes.
If we analyze the diet of people suffering from this disease, we often notice that they do not eat meat and eggs. Their menu is dominated by pizza, pasta, rolls, and, of course, sweets. Girls who have cycle problems can check this. Reduce sugar intake. Or better — eliminate it completely. Increase the amount of quality protein products in the diet, add B vitamins and vitamin C — and the cycle will normalize.
Without protein, the body may gradually begin to break down. The first problems arise with hormones, and the nervous system suffers. Many who eat fast food and sweets do not realize that, in addition to obesity, they may develop something like Kwashiorkor syndrome. This disease has been recorded in starving regions and countries in children aged 1 to 4 years and is considered a childhood problem. However, a big belly can often be seen in thin vegetarians. Many, when faced with this symptom, start actively losing weight and only eating vegetables and fruits, while the belly continues to grow. A healthy person with a normal level of protein should have only a slightly protruding belly.”
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