Physical stress (exercise, pregnancy, infections, burns, fevers, surgery) increases your need for protein. Use the exchange list, food composition table or computer software to figure out how much to eat).
Protein can be found in whole grains, cereals, vegetables, fruits, nuts, beans, plant oil and low-fat dairy. It can also be found in meat and eggs.
Collagen gives skin and bones elasticity.
Keratin gives hair and nails structure. It is also essential for building anatomical structures.
Antibody proteins are released by the immune system to keep you healthy.
Regulate blood pH level
Motor proteins convert energy from food into physical work.
Enzymes, which catalyze chemical reactions, are made by proteins
Can even be converted into glucose when carbohydrates are not available
comprised of 20 amino acids. 9 of them are indispensable and 11 are dispensable because the body can make them.
Complete protines supply all the amino acids and can be found in animal-based foods (red meat, poultry, fish, milk, cheese, butter, yogurt, ice cream, sour cream).
Incomplete proteins or plant-based foods require you to combine a grain + bean. -- Examples include brown rice and black or pinto beans, whole-wheat tortilla and black or pinto beans, rice and lentils, rice and black-eyed peas.
Vegetarianism is a broad term. Semi-vegetarians eat small amounts of chicken or fish, but avoid red meat. Lacto-ovo vegetarians eat eggs and low-fat dairy products. Vegans do not eat any animal-based products, and require supplements to get the RDA of several vitamins and minerals. Pregnant women and children should be especially careful when planning a vegetarian diet.
If you consume enough carbohydrates and lipids and protein, your body will convert extra protein to be stores as fat.
Too little protein can lead to low energy.
Cancer and Heart Disease
Meat, eggs, dairy and other animal-based proteins are associated with saturated fat and high cholesterol.
Too much animal-based protein can lead to obesity, heart disease, cancer and osteoporosis.
Types of cancer include: pancreatic, colon, kidney, breast and prostate.
A diet high in animal-based protein is also associated with gout and kidney issues.
Plant-based diets have less fat, saturated fat and are lower in cholesterol. They decrease your rise of obesity, heart disease and cancer. They are also high in fiber, vitamins and minerals.