Tag: protein

Do You Have to Combine Plant Proteins to be Complete? NO!

by Goal Fit, posted in protein, protein

No need to combine plant proteins to make a “complete” protein – the only truly incomplete plant protein is gelatin.

Here’s an excerpt from NutritionFacts.org and Dr. Greger : “It is true that some plant proteins are relatively low in certain essential amino acids. So, about 40 years ago, the myth of “protein combining” came into vogue—literally, in the February ’75 issue of Vogue magazine, as I discuss in my video The Protein Combining Myth. The concept was that we needed to eat so-called complementary proteins together (for example, rice and beans) to make up for their relative shortfalls. However, this fallacy was refuted decades ago. The myths that plant proteins are incomplete, aren’t as good as animal proteins, or need to be combined with other proteins at meals have all been dismissed by the nutrition community decades ago, but many in medicine evidently didn’t get the memo. Dr. John McDougall called out the American Heart Association for a 2001 publication that questioned the completeness of plant proteins. Thankfully, they’ve changed and now that “[p]lant proteins can provide enough of the essential and non-essential amino acids” and that we “don’t need to consciously combine…complementary proteins…” CLICK HERE FOR FULL ARTICLE WITH CITATIONS

Plant Protein to Prevent Frailty

by Goal Fit, posted in Food

Check out THIS ARTICLE in the Journal of Cachexia, Sarcopenia and Muscle that followed 85,000 women from 1980-2010 and found that:

“Women with a higher intake of plant protein had a lower risk of developing frailty after adjustment for all relevant confounders [relative risks across quintiles of consumption: 1.00, 0.94, 0.89, 0.86, and 0.86; P-trend < 0.001]. In contrast, those with a higher intake of animal protein intake had a higher risk of frailty [relative risks across quintiles of consumption: 1.00, 0.98, 0.99, 1.00, and 1.07; P-trend 0.04]. The intake of total and dairy protein showed no significant association with frailty in the full model. Substituting 5% of energy from plant protein intake at the expense of animal protein, dairy protein, or non-dairy animal protein was associated with 38% (29%, 47%), 32% (21%, 42%), and 42% (33%, 50%) reduced risk of frailty.”

As Dr. Garth Davis stated, there are countless online gurus and even many doctors claiming that animal protein is superior to plant protein based on the fact that rodent studies have demonstrated higher absorption of amino acids like leucine which they claim may help grow muscle & prevent sarcopenia with aging; however, is that always a good thing? Studies are showing that an aging pathway – mTOR – is activated by leucine…food for thought, for sure! And make sure to include resistance training with weights to benefit muscle preservation as you age as well!

*I’m not a physician & this isn’t medical advice*

Plant Protein to Prevent Frailty

by Goal Fit, posted in Food, Lifestyle

Check out THIS ARTICLE in the Journal of Cachexia, Sarcopenia and Muscle that followed 85,000 women from 1980-2010 and found that:

“Women with a higher intake of plant protein had a lower risk of developing frailty after adjustment for all relevant confounders [relative risks across quintiles of consumption: 1.00, 0.94, 0.89, 0.86, and 0.86; P-trend < 0.001]. In contrast, those with a higher intake of animal protein intake had a higher risk of frailty [relative risks across quintiles of consumption: 1.00, 0.98, 0.99, 1.00, and 1.07; P-trend 0.04]. The intake of total and dairy protein showed no significant association with frailty in the full model. Substituting 5% of energy from plant protein intake at the expense of animal protein, dairy protein, or non-dairy animal protein was associated with 38% (29%, 47%), 32% (21%, 42%), and 42% (33%, 50%) reduced risk of frailty.” SOURCE

As Dr. Garth Davis stated, it’s not hard to find an online influencer and even some doctors claiming that animal protein is superior to plant protein based on the fact that rodent studies have demonstrated higher absorption of amino acids like leucine which they claim may help grow muscle & prevent sarcopenia with aging; however, is that always a good thing? Studies are showing that an aging pathway – mTOR – is activated by leucine…food for thought, for sure! And make sure to include resistance training with weights to benefit muscle preservation as you age as well!

*I’m not a physician & this isn’t medical advice*

Reduced risk of premature death with plant protein

by Goal Fit, posted in Uncategorized

A study released today by the Journal of the American Heart Association found that “Older women who ate more plant protein had lower risk of premature, dementia related death.” The main takeaway is that “Substituting red meat, eggs or dairy products with nuts was associated with a significantly lower risk of death from all causes”.

  • Compared to postmenopausal women who had the least amount of plant protein intake, those with the highest amount of plant protein intake had a 9% lower risk of death from all causes, a 12% lower risk of death from cardiovascular disease and a 21% lower risk of dementia-related death.
  • Higher consumption of processed red meat was associated with a 20% higher risk of dying from dementia.
  • Higher consumption of unprocessed meat, eggs and dairy products was associated with a 12%, 24% and 11% higher risk of dying from cardiovascular disease, respectively.
  • Higher consumption of eggs was associated with a 10% higher risk of death due to cancer.
  • However, higher consumption of eggs was associated with a 14% lower risk of dying from dementia, while higher poultry consumption was associated with a 15% lower risk.

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