Basically, this fad was created for weight loss which it doesn't help with nor does it help prevent disease -it actually led to a plethora of new, processed, low-fat foods, which tasted worse w/out the fat, so manufacturers added sugar & other additives to make them more appealing.
As the image shows there's no fat but high in sugar which turns into fat. Basically the extra sugars or carbs have to be stored somehow and normally that storage is inside the fat cells and those can accumulate also inside the liver, and cause what we call non-alcoholic fatty liver disease.
Foods that are naturally low-fat — like fruits and vegetables — are great! Furthermore, we need to consume healthy fats daily such as avocados, coconut oil, olive oil, nuts, chia seeds, dark chocolate etc., for a balance diet...
What is Protein?
Protein is the building blocks for our bodies. This is the raw material that makes up our cells and organs. A quarter of our body is made up of protein. See protein is pertinent for development and growth along with increasing muscle strength, repairing tissues, making hormones, enzymes, neurotransmitters and antibodies to help fight diseases.
Proteins are molecules that consist of amino acids. These amino acids are required for absorption by the body when proteins are digested. There are 25 known amino acids but only 8 are essential and must be obtained by food. FYI- if one of these amino acids is lacking or missing in ones diet then the effectiveness of the other seven amino acids will be reduced.
What is your body's protein requirements?
There are health guidelines and formulas for this. The best way to break this down is to advise 15-20 percent of person's calorie intake should be protein or about 1/4 oz of protein for every 20 lbs of your body weight unless there is an ailment or health issue that requires a different recommendation such as kidney failure, COPD, PCOS, Cancer, Heart disease etc. So this is based on someone that is healthy with no known health concerns or issues.
Also remember that the quality of protein will affect how much should be consumed too. Balance of protein is important because excess is turned into glucose which is energy but it then turns into fat. Other issues if protein intake isn't balanced is kidney problems, loss of minerals from bones and high blood pressure.
What do you mean by quality of protein?
The quality of protein in one's diet is as important as the quantity. Knowing the difference can help balance one's essential amino acids. Proteins found in animal derived foods such as meats, poultry, seafood, eggs and cheese can provide a balance of the necessary amino acids. Again caution is required because to much can contribute to high calories then excess fat. The other proteins not mentioned yet are proteins from plants such as seeds, nuts, lentils, beans, and grains. The plant proteins have many vitamins and minerals but can lack in certain necessary amino acids. Plant proteins are needed and in a lot of ways much better for us overall.
As you can see balancing protein intake from both animal derived foods and plant based foods will help keep those 8 amino acids in balance among various other necessary nutrients our bodies need.
Examples of animal proteins-
Following will provide 1 oz of protein-
3 1/2 oz of skinless chicken breast
1 3/4 oz cod
4 strips of lean bacon
4 oz cheddar cheese
2 cups of milk
Healthier choices would include lower fat options such as fish and cottage cheese etc., plus organic meats are preferable as they are free of inject-able hormones, antibiotics and pesticides. Again a varied diet of dairy and vegetables is preferable because of the saturated fats one will get when consuming animal derived meats.
**Side note- American Heart association recommends no more than 8-9 serves per week which they advise 3 oz is a serving size and USDA advises that a serving size for lean meats is 5.5 oz-- all based on lean or extra lean and skinless options. There are some sources that say only 3 times serve sizes per week of animal derived protein should be consumed. Now this does not include plant based proteins. So as you can see there are numerous recommendations but there are a lot of variables to a person's recommended animal derived protein
Examples of plant proteins-
Following will provide 1 oz of protein-
20 oz brown rice
13 1/2 oz tofu
3 1/2 oz pumpkin seeds
4 large potatoes
30 oz broccoli
Many of the plant based proteins are incomplete but they are lower in fat and high in beneficial complex carbohydrates which makes them a healthier options in a lot of other ways. Even through many of them are incomplete proteins, a combination of plant proteins can make them more complete. SO if you are a vegetarian there's no need to worry as long as you are combining foods and vary your foods daily it should provide an adequate and balanced intake of proteins.
Figured an update on some of the research that has been going on pertaining to COPD would or could be beneficial. There has been a reoccurring theme presenting itself in all the research that is occurring and it has been noticed that osteoporosis is strongly associated with those that have COPD. Basically, research has shown that those with COPD are at higher risk of developing osteoporosis. Okay, most people are at risk for osteoporosis with the common risk factors such as age, smoking, genetics and inactivity, so how are those with COPD at higher risk?? Those with COPD are at a higher risk due to COPD related systemic inflammation, vitamin D deficiency and due to the use of corticosteriods that enhance ongoing bone destruction.
Now you are wonder why having this knowledge is so important and how does this correlate with nutrition?
Well, the simple answer for the first part of the question above is that with osteoporosis comes bone structure changes that can cause issues with someone's breathing and when you have COPD breathing can be difficult on a normal basis without further complications. Basically, with osteoporosis the spine curves and with fragile bones it can result in multiple compression fractures which decreases one's ability to expand their ribs fully.
Now for the second part of the question above along with why this information is so important to know. With knowledge you can be more proactive by talking with your doctor and requesting them to complete a blood panel on your vitamin D and calcium levels or you can advocate for further testing depending if you want to know if you actually have osteoporosis for sure or not. Depends on you and what you want. Sometimes we have to self advocate even with our doctors. Furthermore, to answer the question about how nutrition can play a part in this. Well, this is where you have control. You can change what you eat and what supplements you take. Foods such as berries can help with decreasing inflammation and so can some spices such as turmeric. Just like some foods can decrease inflammation, some foods can increase inflammation such as salt, sugar (high fructose corn syrup), processed meats etc. Also you can control your intake with foods that promote calcium and vitamin D along with supplements etc.
Okay, stopping here- so that dairy products can be addressed. Those that have reached out that have COPD have stated that they avoid dairy products and there does appear to be a shortage on the subject. However with what studies that are out there which are based on various lung conditions from asthma to those with the common cold, these studies have shown that dairy does NOT cause more mucus. What these studies have shown is that dairy products can cause existing mucus to become thicker. This is a personal decision on whether or not you consume dairy products or not. Not saying you have to because fortification of calcium can be located in various cereals, almond milk or soy milk products etc. Now if you wish to consume dairy products minimally, so that you don't miss out on the calcium, vitamin D, vitamin A, magnesium, selenium and other nutrients that dairy products can provide. There are some steps you can take to help thin the mucus - drink lots of water (unless you have Congestive heart failure or another issue that lots of water will cause further harm to you) and/or use an airway device (ie Intrapulmonary Percussive Ventilation (IPV) device) to help with lessening the existing mucus. Again, ultimately, the decision is yours to make, just make sure the decision that is made is beneficial and right for you. Again knowledge is a powerful tool.
Last factor in all of this is please don't over do supplements and/or foods rich in calcium and/or vitamin D or with anything actually because just like there are issues with to little, there can be issues with to much too. Remember we need balance and this is not to override what your medical care doctor or doctors are recommending. In no way should you stop any medicines that are prescribed by a doctor. This post is for informational purposes to let you know there are other ways that can help support what you may need through foods and/or possibly supplements if necessary.
***For information on Osteoporosis and calcium check out the blog post here- https://www.5elementscoaching.org/blog/osteoporosis-and-calcium...
Inoue, D., Watanabe, R., & Okazaki, R. (2016). COPD and osteoporosis: links, risks, and treatment challenges. International journal of chronic obstructive pulmonary disease, 11, 637–648. https://doi.org/10.2147/COPD.S79638
Sarkar, M., Bhardwaj, R., Madabhavi, I., & Khatana, J. (2015). Osteoporosis in chronic obstructive pulmonary disease. Clinical medicine insights. Circulatory, respiratory and pulmonary medicine, 9, 5–21. https://doi.org/10.4137/CCRPM.S22803
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