It pays to be prudent in protein intake
Aug 15 2013
When people eat too much protein, nitrogen is released into the blood or is digested and metabolised. This places a strain on the kidneys, which must expel the waste through the urine. The kidney-damaging effect is seen only with animal protein. Plant protein has no harmful effect.
High protein intake is known to encourage urinary calcium losses and has been shown to increase risk of fracture in research studies.
According to a study published in the British Journal of Nutrition, animal protein is associated with decreased bone health. The study found that while calcium intake was positively associated with bone health, animal protein, especially from meat and eggs, was negatively associated with bone mineral density and content.
For every five per cent of calories consumed from protein instead of carbohydrate or fat, the risk of developing diabetes increases 30 percent. That is because increased animal protein intake leads to increased intakes of saturated fat and cholesterol, leading to increased body mass index, waist circumference and blood pressure.
Certain proteins present in meat, fish and poultry, cooked at high temperatures, especially grilling and frying, have been found to produce compounds called heterocyclic amines. These substances have been linked to various cancers including those of the colon and breast.
Another reason animal proteins are considered bad is because animal meat has no fibre. A diet rich in whole grains, fruits, and vegetables is important in decreasing cancer risk, not to mention adding more healthful sources of protein in the diet. The best way to get enough proteins daily is to have five or more servings of grains, three or more servings of vegetables and three servings of legumes every day. Good sources of protein are quinoa, boiled spinach, tofu, whole wheat bread, bulgur, boiled chickpeas, peanut butter and lentils.
Here is a dish that will help you fulfill your craving for meat, yet not harm you in any way. One of the best sources of plant protein is soya.
Soya keema peas recipe:
Ingredients: 1 large onion, 2 tomatoes, 5 garlic cloves, ½ inch ginger piece, ½ tsp coriander powder, ½ tsp jeera powder, ½ tsp red chilli powder, ½ tsp haldi, salt to taste, 1 green chilli, ½ cup soya mince, 1 cup fresh green peas, 2 tbsp fresh coriander
Method: Soak the soya mince for 20 minutes, then squeeze out the water, drain and keep aside. Steam the peas and keep aside. Chop the onions and tomatoes fine. Grind the garlic and ginger in a mortar and pestle. Now, heat a pan and add the onions. Sauté till they are well done, then add the garlic, ginger, green chilli and tomatoes. Keep stirring till the tomatoes have softened, then add the soya and the spice powders. Stir till the soya is coated with the cooked masala. Now sauté this for 10 minutes, cooking it till the soya gets the taste of the spices fully. Now, add the peas and a little bit of water, just so it does not burn. Cover and cook for another 7 minutes. Wash and chop the coriander. Remove the soya keema from the fire, garnish with chopped coriander and serve hot.