Chapter 6; protein Flashcards
before people experience major events such as heart attack and stroke, the long term narrowing and loss of elasticity in blood vessels are caused by [..]
atherosclerosis
athero - gruel or paste
sclerosis - hardening
atherosclerosis - hardening of the blood vessels
atherosclerosis is an inflammatory disease
yes
the process of atherosclerosis is caused by the presence of elevated levels of cholesterol rich - [..] density lipoproteins (LDLs) in the blood
low
as blood levels of LDL rise, they infiltrate the artery wall, where the LDLs are likely to become oxidized (by reacting with unstable oxygen-containing molecules)
oxidized LDLs cause [..] to cells that line the vessel wall, and this initiates an inflammatory process that attracts [..] blood cells called macrophages inside the arterial lining
injury
white
can factors like smoking and hypertension, cause injury to the arterial wall and trigger inflammation
yes
in atherosclerosis, macrophages take up the oxidized LDLs in a [..] and [..] fashion. these fat-laden macrophages (now called [..] cells) die and deposit their accumulate lipids within the wall of the artery, promoting further inflammation
rapid and uncontrolled
foam
as a result of artery wall inflammation , the lining of the blood vessel becomes more prone to develop a waxy accumulation of [..] and [..], known as plaque. over time plaque development, loss of elasticity, and thickening in the blood vessel walls may make it difficult for [..] to flow through the vessel . this increases the chances of forming blood [..] that either block flow at that location or break off and travel through the bloodstream, blocking blood flow somewhere elsewhere, causing tissue damage and tissue death
cholesterol and triglycerides
blood, clots
when blood flow is blocked in the [..] artery, which supplies blood to the heart, people experience a heart attack, or myocardial infarction. most cases of stroke result when a clot impairs the supply of blood to the [..]
coronary
brain
heart disease begins childhood
yes
more than [..]% of Americans eat a “[..]” diet for heart health, according to the American heart association
90
poor
the average cholesterol level of US adult is just under [..] mg/dl
200
without protein, we wouldn’t be able to breathe, contract our muscles, or complete numerous basic functions
yes
it carries out the biological instructions written in our genes
much of the structural material in the body is provided by protein; its constituents are found in muscle, bone, hair skin, and fingernails
yes
protein carries out many critical functions, such as facilitating chemical reactions through [..] (lipase, amylase, protease), regulating most body and cellular functions as [..] (insulin), maintaining fluid balance (albumin), providing immunity (antibody immunity) and clotting blood, transporters (lipoproteins)
enzymes
hormones
protein needs are relatively high during [..] and [..] periods such as in infancy, in childhood, and during pregnancy
growth and development
for adults with a health body weight, the current Recommended Dietary Allowance (RDA) is 0.8 gram of protein per kilogram of body weight per day (g/kg/d)
yes
weight: 70 kg
0.8 gram per kilogram
70 x 0.8
the acceptable macronutrient distribution range (AMDR) for protein is [..]-[..]% of total kcal
10-35
in the united states, recent nutrition surveys report an average protein intake close to [..]% of total calories, with men consuming about [..] grams and women consuming close to [..] grams
16%
100 grams
70 grams
like carbohydrates and fats, protein is composed of carbon, hydrogen, and oxygen
yes, HOWEVER, it also includes nitrogen
nitrogen in the structure of protein is supplied by [..] acid, which are the building blocks of protein.
amino
individual amino acids are assembled in repeating order to form a larger protein molecule (polymer)
every amino acid consists of a [..] atom of carbon (C); an amino group, which contains nitrogen (written as the chemical formula NH2); and acid group (COOH); and a variable side chain
central
side chains may be as simple as a [..] atom or a group of as many as [..] atoms. its the side chains that distinguish one amino acid from another (for example, tryptophan from serine)
single
19
basically the amino acid structure; is an amino group, the acid group where all amino acids contains an atom of nitrogen, and acid group, a hydrogen atom, and a side chain. a side chain where each amino acid has a unique side chain. a peptide bond forms when the acid group (COOH) of one amino acid is joined with the amino group (NH2) of another amino acid
approximately [..] different proteins carry out the structural and functional roles of the body . proteins are synthesized by linking up to [..] different amino acids by [..] bonds into chains of varying lengths.
22,000
20, peptide
short chains of amino acid are called [..]: a dipeptide has [..] amino acids, a tripeptide has [..] amino acids, and a polypeptide has [..] amino acids
peptides
two , three, many
all proteins are [..]
polypeptides
[..] of the 20 are considered [..] amino acids - we must get them from the foods we eat because they cannot be produced by the human body
nine
essential
the rest have been referred to traditionally as [..] amino acids. they also are found in food, but are sometimes called “[..]” amino acids because they can be manufactured by the body
nonessential
dispensable
dispensable and nonessential are misleading, optimal health cannot be [..] if any of the 11 amino acids we are able to synthesize are completely absent from out diet. demonstrate the importance of even the “nonessential” amino acids (at least at low levels) required for us to thrive
maintained
when we eat a meal or snack, the body breaks down the protein in the foods we consume into individual [..] acids and then uses the amino acids to produce the particular [..] the body needs
amino
proteins
the nearly 22,000 proteins produced in the human body are generated through a two step process of protein [..]
synthesis
in the first step of protein synthesis, known as [..], segments of deoxyribonucleic acid (DNA) called [..] provide the “instructions” for the assembly of amino acids into particular proteins. these instructions are transcribed into messenger ribonucleic acid (mRNA). in the second step of protein synthesis, called [..], [..] translate the instructions into proteins
transcription, genes
translation, ribosomes
transcription; in the [..] of the cell, information from a specific segment of DNA ( a gene) is transferred to messenger RNA (mRNA), a molecule that is similar to DNA. this is transcription. mRNA carries this information (or message) into the cytoplasm, where protein synthesis occurs
nucleus
basically;
The nucleus contains DNA, which holds instructions for making proteins. First, mRNA copies these instructions and carries them to a ribosome in the cytoplasm. The ribosome reads the mRNA, and tRNA brings the right amino acids to build the protein.
If all amino acids are available, the ribosome assembles the protein. If any are missing, the process stops, and the incomplete protein is broken down. This is why getting enough essential amino acids from food is important!
after transcription; translation; begins as mRNA interacts with ribosomes that read the mRNA sequence and translate it into the amino acid sequence to assemble the protein. transfer RNA (tRNA) molecule carry specific amino acid to the ribosome. then the ribosome directs a tRNA matching the mRNA code to the proper position so that its amino acid can be added to the growing peptide. as the empty tRNA carrying the previous amino acid in the sequence moves into position and the process continues until the protein is completed. the newly formed protein chain detaches from the ribosome, and translation is complete.
yes
the unique nature of each amino acid in the sequence prevents the protein from remaining in a [..] line. interactions between these amino acids in the sequence cause the protein to fold into a three dimensional shape. the shape determine the [..] of the shape
straight
function
amino acids are joined by [..] bones in a particular sequence; the interaction among amino acid side chains causes the protein to [..] and [..]; the protein [..] into a particular shape; some proteins, such as hemoglobin, contain more than one protein chain linked together
peptide
bend and spiral
folds
one
the original shape of the protein is not necessarily [..]. such as heat, light, change in pH, alcohol, or motion - such s beating egg whites - while change the three dimensional structure, a process known as [..]
permanent
denaturation
very high [..] or extreme changes in the pH of [..] may be sufficient to [..] proteins within our body and cause them not to function properly
fevers, blood, denature
e.g. hear or a change in pH could destroy the function of enzymes or damage the protein hemoglobin, which carries oxygen in the blood
In our bodies, denaturation by [..] acid (hydrochloric acid) unfolds a protein in the stomach. unfolding allows the enzyme [..], produced by cells lining the stomach, to access the peptide bonds and increase the [..] of the protein
stomach, pepsin, digestibility
normal (functional) protein looks like parasites scrunched up; the hydrochloric acid (HCL) in the stomach denatures protein, changing its shape; becomes denatured (nonfunctional) protein; then the enzyme pepsin is able to bind to proteins once they are denatured by HCL in the stomach and then break the proteins into shorter protein strands
yes
proteins; denaturing can change the [..] of a protein, interaction among amino acid side chains causes proteins to [..], when a protein unfolds, it can lose its [..]
shape, spiral, function
Proteins are long chains of amino acids that fold into specific shapes. When we eat protein, it’s too large for enzymes like pepsin to break down easily.
To help digestion, the stomach releases hydrochloric acid (HCL), which unfolds the protein in a process called denaturation. This makes it easier for pepsin to break the protein into smaller, digestible pieces.
yes
the RDA for infants, children, and pregnant women is [..] than 0.8 g/kg due to the needs for growth and development. elderly adults may see reduced loss of lean body mass, improved functionality, and reduced risk of disability and death at slightly higher protein intakes. athletes may also benefit but with higher calories needs, they may not need to make significant changes to their diets
greater
once the protein fragments enter the [..] intestine, enzymes released from the pancreas, known as the [..], break the strings of amino acids into [..], short chains of amino acids. these peptides are digested further by enzymes on the surface of the intestinal mucosa, and dipeptides, tripeptides, and individual amino acids are then [..] by mucosal cells of the small intestine with the assistance of various transport proteins. from the mucosal cells, the amino acids are transported into the blood by additional transport proteins
small, proteases
peptide, absorbed
basically; the digestion of proteins begins in the stomach with pepsin breaking down denatured proteins into large polypeptide fragments. polypeptides produced by the action of pepsin are broken down by pancreatic proteases into smaller peptide fragments. protein digestion continues at the brush border by proteases anchored to the microvilli on the surface of the mucosal cells. individuals amino acids, dipeptides, and tripeptides are absorbed by the mucosal cells of the small intestines assisted by a variety of transport proteins. then dipeptides and tripeptides are broken down to single amino acids and leave the cell via transport proteins to enter the bloodstream
Mechanical digestion begins in the mouth where food is chewed before being swallowed. The food enters the esophagus and is propelled downward and through the lower esophageal sphincter into the stomach. The stomach is where chemical digestion of the protein begins.
The dietary proteins that enter the stomach are very large and folded, making it difficult for enzymes like pepsin to break them down into smaller molecules. When food enters the stomach, its presence stimulates the release of gastric juices that contain stomach acid and enzymes. In a process called denaturation, the stomach acid breaks apart the bonds holding the folded protein together.
The denatured protein becomes a long, unfolded chain of amino acids and is no longer functional. This change in structure permits enzymes like pepsin to access the protein and break it apart into smaller chains of amino acids called polypeptides.
These polypeptides continue through the digestive tract for further digestion and absorption in the small intestine. The denatured and partially digested protein, together with gastric juice and other food particles, is called chyme. The chyme travels through the pyloric sphincter and into the small intestine.
The polypeptide chains created in the stomach are still too large to be absorbed into the body by the small intestine. Thus, as chyme enters the small intestine, its presence stimulates the release of pancreatic juices, which contain proteases.
Proteases are enzymes that can further break apart the polypeptides into even smaller chains of amino acids. As these smaller peptide chains come into contact with the surface of the small intestine, they are acted on by additional proteases found on the microvilli that line the surface of the intestinal mucosal cells.
The proteases on the microvilli further cleave the peptides into single amino acids, chains of two amino acids called dipeptides, or chains of three amino acids called tripeptides. These molecules are small enough to be trapped by the microvilli and absorbed into the mucosal cells.
Transport proteins located inside the microvilli transport the amino acids, dipeptides, and tripeptides into the mucosal cells, where the remaining peptide bonds will be broken until only individual amino acids remain. The individual amino acids can then enter the bloodstream and travel to cells and tissues in the body to be used as energy or synthesized into components needed by the cells.
yes
in addition, two proteins, [..] and [..], compose about 50% of total muscle proteins, and they are the primary proteins that enable muscles to contract
actin and myosin
some studies show that if you’re doing weight lifting or other power sports, a higher protein intake helps you [gain or lose] muscle faster
gain
collagen is a structural protein that is the most [..] protein in the body, making up about one third of all proteins. it is abundant in connective tissues such as skin, bone, tendons, cartilage, and ligaments, as well as in muscle. other structural proteins in muscle allow for contraction and movement . but proteins role in the body extend beyond providing structure and support for cells and tissues
abundant
enzymes are proteins that [..] (catalyze) the thousands of critical [..] reactions that occur in our body (metabolism) and break down [..] during digestion
accelerates, chemical, nutrients
many hormones are proteins, they function as [..] between your body’s cells, tissues, and organs to regulate nearly every bodily function. insulin and glucagon in regulating [..] glucose, but hormones also regulate growth and development and play important roles in [..] development and in the [..] process
messengers, blood
sexual, aging
proteins are important for the [..] and [..] of nutrients and other molecules throughout the body, across cell membranes, and within cells. the protein hemoglobin is essential for transport of oxygen in blood, and albumin (which is the most [..] protein in blood) transports a number of nutrients. ferritin is a protein that stores the essential mineral [..] in essentially all cells
transport and storage
oxygen, abundant
iron
antibodies are a type of protein that plays a central role in [..] (protection from infection). and other proteins present in blood (such as fibrinogen) are essential for blood [..]
immunity
clotting
proteins help maintain a proper [..] balance around the body, particularly of the fluids that surround our [..], which wards off edema (swelling due to fluid [..]) and support [..] blood pressure
fluid, cells
accumulation
normal
edema is swelling caused by excess fluid trapped in body tissues. when a protein in blood, called albumin, gets too [..], fluid is retained in extremities and edema can occur
swelling, low
protein also plays an important role in promoting satiety, or our degree of [..] between meals, which has implications in weight management and treatment in obesity
fullness
the body needs amino acids from the diet to replace [..] that are lost when cells from our [..] and those lining our [..] tract are shred
proteins, skin, gastrointestinal
dietary proteins are also needed to allow for the [..] of additional body protein mass that occurs with [..], [..] and increasing [..] mass and to support the growth of [..] and [..] as well as to [..] wounds
accumulation
growth, pregnancy
muscle, hair, nails, heal
proteins are synthesized as [..] to support necessary body function so that consuming protein in [..] of need will not increase the amount of proteins made. in other words, excess amino acids are not stored in our body as [..]. excess amino acids are used as an energy source or stored as [..]
needed, excess
proteins, fat
proteins in the body are constantly being [..] down and reassembled in a process called protein [..]
broken, turnover
approximately [..] grams of proteins throughout the body are broken down and resynthesized each day, although we consume about [..]-[..] grams of protein daily. this is because most of the amino acids used to make proteins don’t come from the food we eat, but are drawn from a [..] of amino acids obtained from the breakdown of the body’s own proteins
300
70-100
pool
although most of the released amino acids are [..] in the production of new proteins, some of these amino acids are metabolized ([..] altered), which [..] them from being used for protein synthesis. these metabolized amino acids must be replaced with dietary proteins to provide sufficient amino acids to replace all of the body’s proteins that were broken down as well as any additional proteins that are required
reused, chemically, presents
dietary
if protein intake is not adequate to replace lost amino acids, we synthesize compounds and proteins that are critical for [..], while the synthesis of less important proteins - for example, the contractile proteins in skeletal muscle - are [..]
survival
sacrificed
the amino acid pool is where a small supply of all amino acids is present in [..] and [..] and can be used for protein synthesis and other purposes
blood and cells
amino acid metabolism is where amino acids can be used as a source of [..] and to produce glucose and fat. amino acids used for these purposes must [..] by dietary purposes
energy
replaced
in many cases, the metabolism of amino acids requires that they first be stripped of their [..] group, which leaves a carbon [..]. it is used primarily to synthesize [..] to maintain blood glucose levels when carbohydrate intake is low or, to a lesser degree, as a direct source of energy
amino, skeleton , glucose
as an energy source, protein provides [..] kcal per gram. in times of energy abundance, the body may also convert [..] acids to [..] acids that are then stored in adipose tissue as triglycerides
4
amino to fatty
when the amino group is removed from an amino acid, nitrogen from amino acids is incorporated into urea in the liver , urea is excreted in urine
nitrogen
urine
when amino acids are used for energy or for the synthesis of glucose or fatty acids, the amino group that was stripped off must be [..] of; otherwise, it would accumulate in the body as [..], which is toxic, to prevent this, the liver converts ammonia to a less toxic substance called urea. urea is then released into the blood, filtered by the [..], and excreted in [..]
disposed, ammonia
blood, kidneys, urine
as the name implies, a nitrogen balance reflects if a body is gaining, losing, or maintaining protein. protein [..] is measured, as well as nitrogen [..] in urine and feces
intake , output
scientists can measure urea, a compound in urine, to study protein turnover in what is called a [..] balance study
nitrogen
nitrogen losses form less significant sources (sweat, skin, hair, nails, breath, saliva, mucus, and other secretions) are estimated
yes
as non growing, weight stable adults, we have approximately the [..] amount of total protein in our bod from day to day, so we are in nitrogen balance such that the amount of nitrogen we consume (Nin) is equal to the nitrogen we excrete (Nout), or Nin = Nout. in contrast, a growing child, a pregnant women, or someone who is just starting a resistance training (weight lifting) program will be increasing his or her mass of total body proteins, so the person must excrete [..] nitrogen than he or she consumes, or Nin is greater than Nout.
same, less
amino acids can be used to: synthesize fatty acids, synthesize glucose
yes
Amino acids are [..] (chemically altered) to produce many essential compounds. When used as a source of energy or to synthesize glucose or fat, the first step in their metabolism is to [..] the amino group. Once the amino group is removed from an amino acid, the remaining carbon skeleton has several possible fates. Amino acids synthesize glucose only when blood glucose is [..] and [..], only after eating (in small amounts). Nitrogen from amino acids is incorporated into [..] in the liver. Urea is excreted in the urine.
metabolized, remove, low and fat, urea
excess amino acid is stored as [..]
fat
the amount of nitrogen we excrete = Nout and is urine and feces, sweat and other secretions, and skin, hair, and nails
yes
nitrogen equilibrium reflects approximately the [..] total body protein day to day
Nin = Nout
same
in an active, healthy adult, body weight and lean body mass are not changing and protein synthesis and breakdown must be equal
for body weight and lean body mass to remain constant, the amount of nitrogen excreted must be [..] to what is consumed (Nitrogen in = Nitrogen out)
equal
positive nitrogen balance occurs during periods of growth, pregnancy, resistance training and muscle muscle growth.
Nin > Nout
body excreting [more or less] nitrogen due to using [more or less] amino acids for body functions
less, more
for tissue growth to occur, [more or less] nitrogen must be excreted than what is taken in. this means that protein synthesis must [..] protein breakdown (nitrogen in > nitrogen out)
less
exceed
negative nitrogen balance occurs during periods of illness, aging, loss of lean mass (muscle) Nin < Nout hah
yes
the decrease in activity that often accompanies aging results in the [gain or loss] of skeletal muscle mass. any [..] or [..] inadequacies that may exist will further accelerate this loss as well as lead to a loss of proteins from many other tissues and organs. because body mass is decreasing, particularly lean body mass, protein breakdown [..] protein synthesis (nitrogen in < nitrogen out)
loss
illness or dietary
exceeds
athletes aren’t the only individuals who may benefit from protein intakes that exceed the RDA. a higher protein intake for adults older than [..] or [..] years appears to be of benefit in maintaining a healthy body weight and protecting against [..]
65 or 70
frailty
loss of lean body mass, primarily from skeletal muscle is a decline of particular concern in the elderly as the loss of lean body mass is associated with a high risk of [..] and [..]
disability and death
a number of studies demonstrate that slightly higher protein intakes (approx. [..] g/kg/d) in adults older than 65 years can effectively reduce this loss of lean body mass, improve functionality, and reduce the risk of disability and death, particularly when combined with a resistance training program.
1.2
research indicates that for middle aged adults (ages 50-65), higher protein intakes do not offer added [..].in this age group, consuming protein in line with the RDA (0.7-0.8g/kg/d) is actually beneficial for the prevention of [..]. overall [..], and possibly [..]
benefit
cancer, mortality , diabetes
health benefits of both a higher protein intake in older adults and lower protein intake for middle aged adults are maximized when [..] foods make up the majority of food intake
plant
an estimated [..]% of the protein Americans consume is from [..] products, such as meat (particularly beef and chicken) and dairy foods.
67%
meat
just under half of dietary proteins in the United States are consumed as a [..] food item (for example, a steak, a chicken breast, or an egg). on the other hand, high protein foods are part of sandwiches, burgers, pizza, tacos, and other mixed food items.
separate
globally, only about one-[..] of protein intake comes from animal sources, with plant based foods providing the [..] of dietary protein.
third
majority
for coastal areas and many developing nations, [..] provides an important and significant source of protein. in countries such as India and the continent of Africa, much of the population consumes very little or no [..], because of lack of availability, cost, or religious reasons, and the the people obtain most of their protein from legumes, grains, nuts, and seeds, as well as some protein sources most of us have never tried or considered.
fish, meat
edible [..] are a significant source of protein globally. it is estimated that about [..]% of the worlds population regularly eat insects. some insects actually have a [higher or lower] protein content than either beef or fish, and in certain African communities, insects may account for as much of as 10% of total protein intake. also because insects are more [..] at converting the foods they eat into their body proteins and they produce lower amounts of greenhouse gases (that contribute to climate change) than do traditional animal protein sources, even a small increase in insect consumption by humans could have a favorable impact on the environment
insects, 30%, higher, efficient
when Americans combine protein intake from animal foods with protein found in plant foods, most of us [..] the RDA for protein
exceed
adopting a more [..] based diet may help align our protein intake with the RDA and provide other health advantages
plant
eggs are a food with [..] protein quality; that is eggs contain all the nine essential amino acids in amounts and proportions that best [..] protein synthesis in the body.
high , support
animal foods (meat, fish, dairy, and eggs) provide high-quality protein, as one does plant food, isolates of soy protein. these foods are considered complete protein in that they contain all nine essential amino acids in the appropriate proportions
animal
in contrast, incomplete proteins are foods with [..] protein quality; they lack or supply low amounts of one or more essential amino acids.
lower
essential
without an adequate supply of all nine essential amino acids, protein synthesis is [..] or [..] - the amino acid in the shortest supply relative to its requirement is referred to as the limiting amino acid
disrupted or limited
the steps to protein digestion is HCL [..] protein in foods, then pepsin begins protein [..], the pancreatic proteases break [..] bonds, [..] on the surface of mucosa digest protein into tripeptides, dipeptides, and single amino acids, then small peptides and single amino acids are [..] with the assistance transport proteins, then amino acids are transported into the [..] by transport proteins
denatures, digestion, peptide, enzymes , absorbed, blood
power/resistance athletes: [..] to [..] +g/kg body weight.
endurance athletes: [..] to [..] g/kg body weight
power/resistance athletes; 1.6 to 1.7
endurance athletes; 1.2 to 1.4
barriers to eating adequate protein for older adult protein needs; [..] issues, [..] difficulties, taste [..], and [..] cost
- dental issues
- swallowing difficulties
- taste changes
- food cost
complete proteins are foods that contain [..] nine essential amino acids, are [..] proteins, e.g. [..] protein and [..]
all, animal, soy, quinoa
protein quality describes how well a food meets our body’s need for protein synthesis based on essential amino acid content
yes
incomplete proteins are missing [..] or [..] amino acids = amino acid in shortest supply relative to its requirement is the [..] amino acid. e.g. whole grains, beans, lentils, nuts, seeds [..] food
one or more
limiting
plant
complementary protein is combining [..] or more [..] protein sources together to provide enough essential amino acids. e..g PB&J on whole wheat bread, and corn and beans, rice and beans
2, incomplete
getting too little protein prevents us from being able to [..] the proteins we need to meet physiological demands, and this results in detrimental effects in body [..] and [..]
synthesize, structure and function
in one type of protein deficiency, kwashiorkor, people don’t eat [..] protein but they meet their [..] needs, usually through carbohydrates. this is seen in [..] bellies (from edema and a fatty liver) of children in developing countries who eat mostly grains and who are often [..], are more prone to [..], and experience [..] skin and changes in hair [..]
enough, energy
swollen
shorter, infections, flaky, color
the other type of protein deficient, marasmus, occurs when people are deficient in [..] nutrients, including protein. they will waste away to “skin and bones” and have little body [..].
most
fat
protein in the diet; high protein diets have not been shown in [increase or decrease] weight loss in the long term compared to lower protein diets, protein can [..] satiety, diets high in animal protein are often [high or low] in saturated fat and cholesterol, and excessive intake of processed meats is associated with an [..] risk of cancer and heart disease
increase
extend, high
increased
long term studies of weight loss suggest high protein diets may help take weight off at [..], but over the long haul, studies show little [..] between diets higher and lower in protein in maintaining weight loss. the use of high protein diets for weight loss does not reduce [..] risk factors any more effectively than do typical protein diets
first, difference, cardiovascular
some studies have connected diets that are [high or low] in animal proteins with an increased risk of kidney stones, and diets high in red and processed [..], in particular are associated with an increased risk of diabetes, cancer, and heart disease. however, it is unlikely that the increased risk is due to the increased intake of protein per se, but rather the [..] of these meat products
high, meats
constituents
processed meats are high in [..] and other [..] that may be the underlying cause of the increased risk of chronic disease, whereas red meats in general are high in unhealthy fats. in contrast to the apparent ill effects of consuming a large amount of red and processed meats, diets with higher intakes of [..] are generally associated with a lower risk of these diseases
sodium, preservatives
fish
replacing red and processed meats with fish and poultry is linked to reductions in the risk of diabetes, cancer, and heart disease, and even greater risk reductions are seen when the meat is replaced with [..], [..], and [..]
beans, legumes, and nuts
substituting with fish and poultry will reduce the intake of [..] fats, whereas substituting with nuts and beans will have the added benefits of providing excellent sources of [..] fiber, [..] fatty acids, and phytochemical
unhealthy
dietary, essential
high protein diets are often rich in saturated fat and cholesterol but low in fiber, phytochemicals, and certain vitamins and minerals, because people are eating fewer grains, vegetables, and fruits. as a result the American heart association does [..] recommend high protein diets, because the typical intake may put people at [..] of cardiovascular problems
not
risk
over a long period, eating a lot of protein can set you up for [..]
problems
genetics, is a major determinant of your athletic ability. then is training, then nutrition
