DAILY BS #14 11/20/21
Protein & Aging, Protein and Kidney Health
This episode of the “DAILY BS” is all about meat!!
We look at two studies suggesting protein is good for brain health and another that looks at kidney health and protein consumption.
Technically the studies are about protein, and of course some plants have proteins but the best source for bioavailable and complete protein… is meat!
I’ve seen a lot harmful advice from many academically credentialed medical industry professionals over the years. Many today ‘still’ make the claim that meat is harmful… but as we’ll see in the studies below, the evidence concludes otherwise.
Here’s the results of a recent meat-grilling episode.
Two Studies: Protein and Mental Health
Note: MCI stands for Mild Cognitive Impairment, it’s a term used for the stage between normal cognition and dementia. Normal > MCI > Dementia.
“The risk of MCI or dementia was elevated in subjects with high % carbohydrate, but was reduced in subjects with high % fat, and high % protein in the fully adjusted models.
A dietary pattern with relatively high caloric intake from carbohydrates and low caloric intake from fat and proteins may increase the risk of MCI or dementia in elderly persons.”
HighER protein and lowER carbohydrate consumption was associated with LOWER risk of Mild Cognitive Impairment.
EAT YOUR MEAT PEOPLE! … I do. :)
“The results of this study highlight the potentially protective impact of high dietary protein intake on brain Aβ burden in older adults, before objective memory decline is apparent.”
Interesting… another study showing that MEAT (protein) can be PROTECTIVE of brain function!
I know what you are thinking, all your life you have heard, ‘but protein can be harmful to our kidneys.’
Just yesterday, I read a study showing JUST THE OPPOSITE.
Protein and Kidney Disease
Even the American Diabetes Association (ADA) knows that protein is NOT harmful to kidneys.
How do I know this??? … because the ADA published a study, that’s how!
Steve Note: Yeah, I was shocked too… the ADA actually got something right! 🤣
The title of the paper gives away the punchline, but let’s look at what the study states.
“Dietary protein intake was inversely associated with renal function deterioration”
On average the more protein consumed was associated with LESS renal function deterioration. That’s interesting, but how much protein are we talking about?
“Patients with an intake <92 g/day had an increased hazard for renal function deterioration, while patients with an intake >163 g/day had a decreased hazard for renal function deterioration.“
Wow! This is awesome! The more protein you consume … the LESS renal function deterioration. THAT’S A GREAT THING!
CONCLUSIONS
“In patients with T2D, unrestricted dietary protein intake was not associated with an increased hazard of renal function deterioration. Therefore, substituting carbohydrates with dietary protein is not contraindicated as a part of T2D management, although it may have a positive effect on body weight while minimizing loss of muscle mass.”
First ‘contraindicate’ means that the treatment may be harmful. If a treatment is contraindicated, it should not be used because it could be harmful.
But this study comes to the conclusion that protein is NOT harmful… and suggests that substituting carbs with dietary protein is a GOOD THING!
AND the study also concludes what many of us already know… the additional benefits of increased protein consumption with a decrease in carbohydrates can have a positive effect on body weight while minimizing loss of muscle.
I call that a win/win/win.
What the study doesn’t talk about with increased protein consumption and a decrease in carbohydrate consumption, are the positive effects on blood sugar levels and insulin requirements.
I call that a win/win/win/win/win!!
My Personal Protein Targets
From studies I’ve previously read I know that we actually need MORE protein as we age… NOT Less.
I weigh about 160 lbs or 72 kg.
My protein range: 120g to 160g. Somedays I go over 160 grams but rarely do I eat under 120 grams… and I thrive!
Low End = 120 grams, from previously read studies I require approximately 40 gram of protein to stimulate muscle protein synthesis (muscle building). Eating three meals a day would be 120g. I typically eat only two meals so I’m eating roughly 60 grams per meal.
High End = 160 grams. Studies suggest that 1 gram of protein per pound a day is adequate for muscle retention and cellular repair.
Wrapping up today’s newsletter…
From these studies we can see that higher protein consumption benefits the brain and it benefits the kidneys.
We also know from a study that increasing protein and decreasing carbohydrates is beneficial for weight loss and muscle retention.
And I agree!!
My own personal experimentation with highER protein, lowER carbohydrates for the past 12+ years confirms the study conclusions!
EAT YOUR MEAT PEOPLE!! … I do.
Until next time, wishing you all with TRULY normal blood sugars.
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