Big Vs small

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Whether big or small, an egg is always loaded with vital nutrients. Egg is one among the complete protein foods (red-meat, poultry, seafood, dairy, soybean, buckwheat, quinoa), for it contains all the essential amino acids necessary for the human body.

An egg white, to a large extent, contains protein, magnesium, potassium and sodium when compared to the egg yolk that contains fats, protein (lesser amount), calcium, iron, phosphorus, Vitamin A, B6, B12 and cholesterol. The yellow of the egg is because of xanthophyll pigment, a type of chlorophyll present in the plant they feed on.

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Iron in egg is considered non-heme iron that requires Vitamin C to get absorbed by the body.  Iron is a major component of hemoglobin that carries oxygen to all parts of the body. So, it is more important see that the nutrients consumed are efficiently absorbed by the body.

Toast with egg and grapes or kiwi, a delicious meal to start your day with.

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There are different types of whole eggs, like chicken, quail, duck, goose, and turkey.

Cute little quail eggs are just 1/5th size of a chicken egg. It takes much lesser time to cook the quail eggs than a chicken eggs.

Brown eggs and white eggs makes no difference in their nutritional package. It is the size of the egg that determines the amount of the nutrients, not the color. Also, there is’nt much difference in energy, protein and fat between caged and cage-free chicken. The cage-free chickens are free to move and get good exposure of sunlight. So, cage-free chicken’s eggs slightly higher in vitamin D when compared to caged chicken!

 

Nutrients Chicken 50g Quail 9g Duck70g Turkey 79g Goose 144g
50g 100g 9g 100g 70g 100g 79g 100g 144g 100g
Protein 6g 13g 1g 13g 9g 13g 11g 14g 20g 14g
Fat 5g 10g 1g 11g 10g 14g 9g 12g 19g 13g
Cholesterol 186

mg

372

mg

76

mg

844

mg

619 mg 884

mg

737

mg

933

mg

1227

mg

852

mg

Enjoy the egg along with whole grains, fruits and vegetables!

Regular exercise and variety of foods keeps you fit!

References:

http://www.mayoclinic.org/

https://ndb.nal.usda.gov/

http://www.webmd.com/

 

 

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Understanding Protein

Muscle tissue is often the first bodily structure that strikes your mind when considering protein existence in the body. Indeed, the majority of the body’s protein exists in the form of skeletal, bone, and organ tissues! Proteins are also part of enzymes, antibodies, lipoproteins, hormones, hemoglobin, albumin and are profoundly powerful.

Meat, poultry, seafood, beans & peas, eggs, dairy products, nuts and seeds are considered best sources of protein foods.

Wonder what makes almonds a high-quality protein and egg & meat considered, a complete protein food?

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Protein in the human body is composed of 20 amino acids. More than half of these (called non-essential amino acids) can be synthesized by the human body. Nine of them (called essential amino acids) should be obtained through the diet, for the body cannot manufacture them!

Animal protein and egg are considered High-quality, high biological value and complete protein foods, for they contain all the essential amino acids.

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Histine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine are the 9 essential amino acids. They have vital role in – regulating your mood & sleep, muscle metabolism, fatty acid metabolism, the production of sulphur, regulating blood sugar, aiding the production of collagen, antibody formation, and regulating the central and peripheral nervous system.

Proteins’ functions are really wonderful and amazing!

For example, Tryptophan helps maintain your body’s serotonin and melatonin, the neurotransmitters levels that plays vital role in the regulation of mood and sleep. Isn’t it obvious that low levels of tryptophan can lead to depression and insomnia? Chocolate, mangoes, dairy products, oats, eggs, fish, chickpeas, sunflower and pumpkin seeds are good sources of tryptophan. Drinking milk before bed, makes sense!

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Leucine, another essential amino acid,  increases the muscle mass and helps muscle recovery after exercise. Dairy products, meat, soy protein, nuts & seeds (sesame, sunflower, pumpkin) are listed as good sources of leucine

Beans & peas are good sources of plant protein and are considered vegetable alternatives for meat. In addition, they also provide iron and zinc. Though they are similar to meats, poultry, and fish in their contribution to protein, plant proteins are referred as incomplete protein, for they are difficient in one or more of the essential amino acids. Grains tend to be low in lysine and beans are low in methionine and cysteine.

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Of the plant proteins soy, quinoa are considered complete and high-quality protein! Almonds are rich in omega-3 fatty acids, protein, vitamins & minerals and need no fortification!

Get a good mix of protein

Vegan should consider the quality of protein while planning their meal. It is important to consume a variety of plant protein foods to get all the essential amino acids over the course of the day. It is very easy to meet the recommendations for protein, through varied diet throughout the day. The key is to consume a variety and the right amount of foods to meet your calorie and nutrient needs. 

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Combining plant proteins, generally referred as “Complementary proteins,” is the best way to achieve all the essential amino acids.

Beans and rice, beans and corn, beans and wheat, white cheddar with whole wheat pasta, yogurt with flax seeds, green salad with nuts & seeds, mango & quinoa salad, whole wheat or rye bread and peanut butter are few of the examples of combined complementary proteins.

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Avocado fruit, widely considered as vegetable, mixed with beans and corn is an excellent combined complementary proteins salad! Avocado contains a generous amount of omega 6 and omega 3 essential fatty acids, too!

Quinoa provides all 9 essential amino acids and is gluten free!

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Quinoa-mango salad – colourful and highly nutritious!

Tender beans & peas are also considered part of the vegetable groups, for they are good sources of fibers and potassium. Beans and  peas are recommended, for both vegetarian and non-vegetarians because of their high nutrient content.

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You need to pay attention to the package of the protein, too!

For example, in beans, nuts, seeds and whole grains, protein comes in a package with healthful fiber and micronutrients. When you consider meat or whole milk, it is just the contrary! The protein comes packaged with unhealthy fat!

Though animal proteins are considered as, “High – quality, high biological value and complete protein food, they are also high in saturated fats!” Diets high in animal fats will not give a reduced risk of heart disease. So, go lean with protein:

  • Round steaks top loin, top sirloin, chuck shoulder are the leanest beef cuts.
  • Boneless, skinless chicken breasts and turkey cutlets are the leanest poultry choices.

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  • Choose boiling, broiling, grilling, roasting or poaching cooking methods instead of frying. Avoid breading or battering the meat, poultry or fish. Breading adds calories, battering absorbs more oil there by increasing the calories!

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  • Opt for low-fat dairy products.

For recommended daily amounts of protein, click: http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/ProteinFoods/food-groups.protein-foods-amount.pdf

Protein supplement is the spot light these days! There are many advertisements too, for protein supplements like whey protein, casein, soy protein, protein-energy bars & cookies, testosterone-fueled protein products. Are they truly necessary for you?  Many nutritional experts say “No…….,” to supplements.  

A balanced diet rich in fruits, vegetables, whole grains, low-fat dairy products, nuts and lean meats & sea foods will give you all the essential nutrients your body requires for optimal health.

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There are many articles touting high protein diet. These high-protein diets, are gaining more popularity among those who want to drop pounds and build muscles. A total misguidance. These plans restrict carbs and the major source of protein is the red meat and full-fat dairy products, rich in saturated fats that raises the risk of cardiac disease! So, protein alone, as a tool for weight loss or weight maintenance, should not be encouraged.

Recently, I had a conversation with a taxi driver, a very beautiful lady, on “Health & Nutrition!” She did mention that there was no time for her to concentrate on physical activity and doesn’t like to take fruits. Also said that she is taking supplements especially, the protein and much more interested to go for vitamins & mineral supplements! I am not very comfortable with her, taking a protein supplement, which she really doesn’t need! She was not convinced when I said no to supplements. So, with much caution and care, I did explain that protein supplements are designed for the professional athletes who are involved with intense training and for patients with muscle wasting. I discouraged her, who hardly does exercise, from having these protein supplements. I  encouraged her to do exercise minimum 30mins/day (10-minute increment) and take more fruits and vegetables for vitamins & minerals with whole grains, beans and lean meat! When we reached the destination, with a broad smile, she did agree to take a balanced diet and will try to do physical activities, in future!

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Protein supplements, even for athletes is only upon consultation with doctors and sports dietitian based on their training load, daily energy requirements, and their general dietary intake. Many protein-amino acid supplementation are linked to dehydration, hypercalciuria, weight gain, and stress on liver & kidneys! So, in general, athletes are encouraged to opt for small, frequent servings of high-quality protein rich foods that will not only provide adequate protein but also other nutrients that the body requires!

Why supplements when you can get good amount of protein, vitamins, minerals from the balanced food you eat everyday?

I would like to conclude that, “ A balanced diet rich in vegetables & fruits, dairy products, nuts & seeds, beans, lean meats, and whole grains will give the body adequate calorie, protien, vitamins & minerals required for optimal health.” Well balanced meals with regular physical activities, everyday, help manage your weight easily!

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References