PROTEINS & HEART HEALTH - SUMMARY TIMES 30/3/22 BY PETA BEE

67goingon50 summarises the  article on Proteins & Heart Health by Peta Bee in the Times on 30 Mar.
Notes from the Blogger

• There are two aspects to Peta Bee's article  

i. how a variety of proteins, not the type of proteins, reduces the risk of hypertension (high blood pressure)

ii. why minimum protein requirements rise after middle age 

• The Blogger has divided the article ,into section isolated the main points and simplified the language 
• Items in bold are the Blogger's emphasis, aimed at the blog's reader base of people of any age practicing graceful ageing

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MAIN POINTS: ACCORDING TO RECENT RESEARCH, PROTEIN CHOICE CAN IMPROVE HEART HEALTH

• changing diet can cut the risk of hypertension
• a greater variety of protein is better for all-round health
• for best health, we need to vary types of protein as well as fruit and veg
• pea, hemp & other fashionable plant proteins may curb cravings and accelerate workouts but it's not enough for all round health

LATEST PUBLISHED RESEARCH: Southern Medical University China publ 3/22

• 18 year study of 12,200 men & women in their 40's
• assessed the links between the variety and quality of proteins from 8 major food sources and new-onset hypertension 
• the proteins were: unprocessed meat, processed red meat, poultry, fish, eggs, pulses, whole and refined grains

Results

•  findings published in the journal Hypertension showed more than a third of the total developed high blood pressure for the first time, including those who ate the most OR least amount of protein 
• but it also showed that those with the most varied intake, consuming at least 4 different types of protein, had a 66% percent lower risk of hypertension
• it isn't the amount of protein but the range that made the difference 
• Professor Xianhui Qin of Southern Medical University’s Nanfang Hospital's concluded: “... consuming a balanced diet with proteins from different sources, rather than focusing on a single source..., may help prevent the development of high blood pressure." 

WHY DOES VARIETY OF PROTEINS MATTER 

• Protein is the most satisfying of  macronutrients and helps relieve hunger pangs and cravings.
• Alex Ruani (researcher nutrition science University College London and chief science educator Health Sciences Academy) says a good mix of different protein foods helps blood pressure but also adds nutrients that might otherwise be missing from a diet
• plant fibre from wholegrain & legumes plus omega-3 from oily fish & eggs are also help lower blood pressure and amplify the benefits of mixed protein
• Protein variety is essential for maintaining healthy muscles, absorbing minerals that prevent weakened bones, regulating moods, boosting skincare, growth and body tissues.  
• proteins provide essential amino acids, 9 of which the body can't produce, while 11 provide the means for cells to provide biological proteins 

HOW MUCH PROTEIN DO WE NEED? 

• UK Government guidelines suggest 0.8k protein per kilo bodyweight -- about 45gm daily for adult women and 55.5g for adult man.  (A serving of tofu offers 21g/ small Greek yoghurt 10.6g and a tuna stead, 24.9g)o
• However, the scientific consensus is that we need more if we do strength or endurance exercises (to put back what our muscles have used) and as we pass into middle age (because our bodies grow less efficient at using protein).
• Dr Leigh Breen, University of Birmingham, researches skeletal muscle metabolism.  His recommendations to avoid deficiency and muscle loss are 50% higher than official recommendations: 1.2g protein a day.  If you are very active, about 1.6g of proteins per kilo of body weight OR 130g for someone weighing 12.5 stones is  recommended. He points to a study in the British Journal of Sports Medicine indicating that beyond those figures more protein doesn't produce more muscle enhancement

ANIMAL VS PLANT PROTEIN

• Animal: milk, yoghurt, eggs, fish & meat provide all 9 essential amino acids and you get more protein per 100g of animal foods.  
• Plant: Dr Megan Rossi, Kings College London, research fellow in nutrition doesn't believe animal protein is superior.   She acknowledges only quinoa, soya and hemp are 'complete sources' but says eating as many sources of plant protein as possible -- nuts, seeds legumes, pulses, grains and vegetables --  will provide enough protein from plant sources.   
• There is a qualification: to get the same amounts of  essential amino acids as from animal foods, you’d need to eat a lot more plant foods. That could lead initially to bloating and side effects that can affect sports performance, so increasing amounts carefully is recommended.   
• The good news for plant eaters is that combinine plant proteins does not need to  be done in meal/snack;  they proteins can be spread throughout the day

TIMING MATTERS WHEN PRESERVING MUSCLE MASS

• Dr Breen (University of Birmingham, see above):  says eating protein stimulates the production of new muscle and should be spread across the day from middle age
• eat more total protein and a greater variety at breakfast and lunch to preserve muscle mass
• many older people eat only bread at lunchtimes; this is not recommended  

DON'T OVERLOOK OATS, SPINACH, JACKFRUIT & ARTICHOKES

• Tofu, lentils & beans are not the only top plant protein; try oats, pistachios, almonds, pumpkin seeds
• Unlikely other sources include guava, artichoke, mushrooms, avocado & jackfruit
• Spinach and potatoes are surprisingly high in an essential amino acid (frozen spinach is even higher ) 
• Green peans, wholewheat pasta and even lettuce and tomatoes add a few grams of protein; team them with yoghurt, couscous, chickpeas and nuts to send the protein count much higher 

PROTEIN BARS & SHAKES

• Dr Rossi, Kings College: unless you're an elite athlete, you can mostly do without protein-added foods, supplements bars and shakes.  Often full of additives they can badly affect gut.

PROCESSED MEAT IS NOT A GOOD PROTEIN SOURCE

• Processed meat tends to be high in sodium and raises the risk of hypertension.  It also encourages the eater to miss out on nutrients from other protein rich sources like pulses, fish and eggs.

Thanks to Peta Bee, Times Health Editor &  

scientists/researchers mentioned in her article.

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