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High animal versus vegetable protein diet and maintaining healthy … · 2018-07-16 · 1. The...
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Barbara Stefanska, PhD, MPH Assistant Professor Food, Nutrition & Health Faculty of Land and Food Systems University of British Columbia Staff Enrichment Day Faculty of Land and Food Systems, July 11, 2018 High animal versus vegetable protein diet and maintaining healthy weight
Transcript of High animal versus vegetable protein diet and maintaining healthy … · 2018-07-16 · 1. The...
Barbara Stefanska, PhD, MPHAssistant Professor
Food, Nutrition & HealthFaculty of Land and Food Systems
University of British Columbia
1Staff Enrichment DayFaculty of Land and Food Systems, July 11, 2018
High animal versus vegetable protein diet and maintaining healthy weight
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Energy nutrients: role of proteins
Impact of food proteins on plasma amino acid concentration: fast and slow proteins in exercise
Animal- and plant-based proteins: effect on satiety and weight loss
Outline
Usable substances in foods, neededin adequate amounts for energy,growth, reproduction and health
What is a Nutrient ?
Energy Nutrients Carbohydrates Lipids Proteins Vitamins Minerals Water
What are the Nutrients ?
Question #1
Which of the energy nutrients provide the highest amount of energy from 1 gram?
A. Lipids (Fats)B. CarbohydratesC. Proteins
• Protein is not a significant source of energy for most activities
• Proteins in foods are complex
Utilization of Energy Nutrients
Myosin
heat
Uncooked protein Cooked protein network
• Oxidative (aerobic) system is the primary source of energy at rest: breaking down carbohydrates and fats
• Energy to perform exercise comes from an interaction between aerobic and anaerobic pathways (breaking down carbohydrates and fats)
Utilization of Energy Nutrients
• Low-intensity exercise (<30% VO2max)– Fats are primary fuel
• High-intensity exercise (>70% VO2max)– Carbohydrates are primary fuel
• “Crossover” concept– Describes the shift from fat to carbohydrate
metabolism as exercise intensity increases– Due to: Recruitment of fast, type II, glycolytic muscle
fibers
• During prolonged exercise, there is a shift from carbohydrates metabolism toward fat metabolism
Exercise Intensity and Fuel Selection
Why do we need proteins from food?
• Food proteins are broken down to amino acids that are used to build body proteins (e.g., enzymes, hormones, tissue structures, lean body mass)
• 1-2 hr after exercise: a spike in body protein synthesis (repair of muscles): a need for a fast amino acid supply
• 6 hr-window of body protein synthesis during sleep: a need for a steady supply of amino acids
Nitrogen balance
Plasma amino acid concentrations increase after a meal. The change in amino acid concentration depends on the type of dietary protein consumed.
Effect of Protein Type on Plasma Amino acids
Effect of whey proteinon plasma AA: “fast protein“
Effect of casein proteinon plasma AA: “slow protein“
Increase in plasma leucine enrichment from labeled whey or casein protein in healthy subjects
(Boirie et al. Am J Physiol, 1996)
Dangin et al. J Nutr. 2002 Oct;132(10):3228S--33S.
Increase in plasma amino acids depending on dietary protein:Whey versus casein protein ( both from cow’s milk)
Stimulation of protein synthesis by whey and casein.
However, prolonged increase in plasma amino acids after casein intake:
INHIBITION OF PROTEIN DEGRADATION BY 30%
Controlling protein delivery kinetics could be a strategy to optimize postprandial protein gain.
Effect of whey proteinon plasma AA: “fast protein“
Effect of casein proteinon plasma AA: “slow protein“
Dangin et al. J Nutr. 2002 Oct;132(10):3228S--33S.
Increase in plasma amino acids depending on dietary protein:Whey versus casein protein ( both from cow’s milk)
Slow and fast dietary proteins differently modulate postprandial protein accretion (Boirie et al. 1997)
“Fast” protein (e.g., whey, meat):Plasma appearance of dietary amino acids = fast, high, and transient Increased protein synthesis and amino acid oxidationNo change in protein breakdown
“Slow” protein (e.g., casein):Plasma appearance of dietary amino acids = slower, lower, and prolongedProtein synthesis slightly increasesAmino acid oxidation is moderately stimulatedProtein breakdown is markedly inhibited (e.g., better leucine balance)
Postabsorptive amino acid concentrations
A. Whey
B. Casein
C. Both
What is the better supplement in sports nutrition?Whey or casein protein?
Protein intake and exercise
• Slow and Fast Protein• 1-2 hr after exercise: a spike in body
protein synthesis (repair of muscles): a need for amino acid supply
• 6 hr-window of body protein synthesis during sleep: a need for a steady supply of amino acids
1. The consumption of slow (e.g., casein) and fast (e.g., whey) protein leads to slower or faster increases in plasma amino acid concentrations. Therefore, it is recommended to consume slow proteins before exercise and fast proteins after exercise.
2. Fast proteins consumed within 30 min of a workout provide amino acids for a spike in body protein synthesis that occurs within 1-2 hr of a workout.
3. Slow proteins right before bed provide a steady supply of amino acids for a 6 hr-window during sleep when body proteins are being synthesized.
Summary
What if he ate a beef steak instead of using protein supplements?
Plasma leucine concentrations after consumption of 120g grilled beef meat in 20 healthy men aged 60-75 years (natural teeth versus dental prosthesis )
The increase in plasma amino acids after meat intake is similar to that after the consumption of whey protein.
Thus, “meat proteins could be categorized as fast proteins”
Remond et al. 2007 Am J Clin Nutr
Peak at 9-180 min after start of the meal
Postabsorptive amino acid concentrations
Current growth
12%
US Sports Nutrition Market
US $10 billion in 201772% = protein powders
https://www.nutraingredients-usa.com/Events/Sports-Nutrition-USA-2017 https://www.nutraingredients.com/Article/2016/07/18/Sports-nutrition-market-to-reach-36bn-by-2020
Health products - strongest growth seen in sports nutrition market
Sports nutrition products = fastest growing consumer health market
Non-sport protein powder (for weight reduction) = sales by 20% annually
demand for protein
price for whey protein isolate(tripled in 3 years)
(re-)search for alternatives: soy, brown rice, pea protein
https://blog.euromonitor.com/2012/03/moo-ve-over-milk-plant-alternatives-primed-to-benefit-from-protein-supplement-demand.htmlhttps://www.fooddive.com/news/moo-ve-over-milk-dairy-alternatives-are-becoming-more-prevalent/433938/
Essential/Indispensable
IsoleucineLeucineLysineMethioninePhenylalanineThreonineTryptophanValineHistidine
Nonessential/Dispensable
AlanineArginineAsparagineAspartic acidCysteineGlutamic acidGlutamineGlycineProlineSerineTyrosine
Structural units of proteins – Amino acids
Needed from the diet
Complete/IncompleteComplete: contains all essential amino acids in sufficient quantities to support growthFirst limiting amino acid: essential amino acid in smallest supply in a food in relation to body needs; limits the amount of protein the body can synthesize from this food
Protein qualitySpectrum of amino acids (especially essential amino acids) in foodQuality may be more important than quantity in some situations
Quality of proteins in food
• Animal-based proteins contain all essential amino acids (source of complete proteins)- Except gelatin
• Plant-based proteins are incomplete - Except soy and quinoa (two plant-based sources of complete proteins)
Animal- vs. Plant-based sources of proteins
Complementary Proteins
• Animal and plant protein may affect satiety differently
• However, research shows (Douglas et al. 2015; Veldhorst et al. 2009) that the consumption of an isocaloric and nutrient-matched beef meal vs. soy meal does NOT lead to differences in the levels of satiety hormones
Satiety - Animal- vs. Plant-based sources of proteins
Article Objective Participants Design of the study
Douglas SM et al
To determine whether a high-protein beef lunch alters the appetitive and food intake regulation vs. a macronutrient and fiber-matched (MF) or serving size-matched (SS) soy lunch.
Healthy adults (23±1 y) Randomized,
cross-over, double-blind
Veldhorst M et al To compare vegetable and
non-vegetable protein sources for breakfast on energy intake at lunch, satiety and hunger (VAS).
Healthy adults (25±2 y)
Randomized, cross-over, single-blind
Agatha’s Story
Three years ago, my friend Agatha decided to stop eating meat and fish for ethical reasons. Having been a vegetarian for three years and being interested in her nutrition, she has a well planned vegetarian diet avoiding any micronutrient (iron, vitamin B12)deficiencies.
This year, Agatha has decided to lose weight for a wedding of her sister. She started consuming a vegetarian “high-protein diet”.
CASE STUDY
Recommendations for dietary protein intake
What is the acceptable macro-nutrient distribution range (AMDR)?
Percent of energy from:(19y+)
Carbohydrate 45-65 %Protein 10-35 %Fat 20-35 %
What is a high-protein diet?>1.2 g/kg/d
Recommended protein intake for healthy adults (DRI)
0.8 g/kg/day
Satiety Energy Expenditure (Increased
thermogenesis)
Fat-free Mass
Protein Intake
high
Weight Loss Weight Maintenance
High-protein diets were shown to be effective in weight loss through increased satiety and consequently reduced energy intake. Their overall effect on health isdebated.
Adverse Effects of high-protein diets
Protein Intake
Altered colonic
metabolite profile
Increased demands on
kidney
Impaired liver function, bone
health
high
Agatha’s usual diet:
15% Protein, 35% Fat, 50% Carbohydrate
Agatha’s weight-loss diet:
35% Protein, 20% Fat, 45% Carbohydrate
Breakfast: Lunch: Dinner:Cereal with Vegetable Pasta withmilk and soup with a tomato saucebanana slice of bread and tofu
Snack: Snack:Salad
Apple Piece of cake
Breakfast: Lunch: Dinner:Whey protein Soy patty with Lentil soupshake with strawberries
salad with peas and beans
Snack:Snack:Protein
Fruit salad
Cup of baryoghurt
Case Study
John, Agatha’s husband, does notbelieve in a vegetarian high-proteinweight-loss diet and sticks to meat.
John’s weight-loss diet:
35% Protein, 20% Fat, 45% Carbohydrate
Breakfast: Lunch: Dinner:Omelette Beef/veggie Steak withwith bacon jelly with
saladsalad Fruit salad
Snack: Snack:Cup of yoghurt
Protein barCase Study
1. Impact of vegetarian and non-vegetarian protein sources on satiety and energy intake
2. Difference in slow and fast protein
3. Complete and incomplete protein
Outline Case Study
Who will be hungry earlier or will eat more for dinner – Agatha or John?
Agatha: vegetarian diet
John: non-vegetarian dietWho will eat more for
dinner?
John’s weight-lossdiet:
Agatha’s weight-loss diet:
Breakfast: Lunch: Dinner:Whey protein Soy patty with Lentil soupshake with strawberries
salad with peas and beans
Snack: Snack:Fruit salad
Cup of Protein baryoghurt
Breakfast: Lunch: Dinner:Omelette with Beef/veggie Steak withbacon jelly with
saladsalad Fruit salad
Snack: Snack:Cup of Protein baryoghurt
Who will eat more fordinner?
Agatha’s usual diet:
15% Protein, 35% Fat, 50% Carbohydrate
Agatha’s weight-loss diet:
35% Protein, 20% Fat, 45% Carbohydrate
Breakfast: Lunch: Dinner:Cereal with Vegetable Pasta withmilk and soup with a tomato saucebanana slice of bread and tofu
Snack: Snack:Salad
Apple Piece of cake
Breakfast: Lunch: Dinner:Whey protein Soy patty with Lentil soupshake with strawberries
salad with peas and beans
Snack:Snack:Protein
Fruit salad
Cup of baryoghurt
To further improve her look, Agatha also started to exercise at the gym in themornings.
Looking at the kind of protein (whey), she eats forbreakfast, should she go to the gym BEFORE or 3 hours AFTER breakfast?
Effect of whey proteinon plasma AA: “fast protein“
Effect of casein proteinon plasma AA: “slow protein“
Dangin et al. J Nutr. 2002 Oct;132(10):3228S;33S.
Increase in plasma leucine enrichment from labeled whey
or casein protein in healthy subjects (Boirie et al. 1996)
Increase in plasma AA depending on dietary protein:Whey versus casein protein
Slow/Fast protein
Agatha’s usual diet:
15% Protein, 35% Fat, 50% Carbohydrate
Agatha’s weight-loss diet:
35% Protein, 20% Fat, 45% Carbohydrate
Breakfast: Lunch: Dinner:Cereal with Vegetable Pasta withmilk and soup with a tomato saucebanana slice of bread and tofu
Snack: Snack:Salad
Apple Piece of cake
Breakfast: Lunch: Dinner:Whey protein Soy patty with Lentil soupshake with strawberries
salad with peas and beans
Snack:Snack:Protein
Fruit salad
Cup of baryoghurt
Case Study
Plant vs animal protein
Are legumes considered a source of complete protein?
A Yes
B No, protein in legumes is an incomplete protein
A protein is considered a complete protein if the protein contains all essential amino acids approx. in the ratio as required.
What would be a complementary protein, you could recommend Agatha to have for dinner ?
Agatha’s usual diet:
15% Protein, 35% Fat, 50% Carbohydrate
Agatha’s weight-loss diet:
35% Protein, 20% Fat, 45% Carbohydrate
Breakfast: Lunch: Dinner:Cereal with Vegetable Pasta withmilk and soup with a tomato saucebanana slice of bread and tofu
Snack: Snack:Salad
Apple Piece of cake
Breakfast: Lunch: Dinner:Whey protein Soy patty with Lentil soupshake with strawberries
salad with peas and beans + rice
Snack:Snack:Protein
Fruit salad
Cup of baryoghurt
Case Study
What do you think?
In your opinion, is Agatha’s diet (high vegetable protein) an effective and healthy diet for weight loss?
A Strongly agree
B Agree
C Disagree
D Strongly disagree
Build your own opinion on the effect of vegetarian compared to non- vegetarian sources of protein on satiety
High-protein diets were shown to be effective in weight loss through increased satiety and consequently reduced energy intake.
Their overall effect on health isdebated.
Thank you for your attention!
