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Tuesday, October 14, 2014

Protein/Carbohydrate ratio and advices

A CARBOHYDRATE-Rich diet can Enhance Appetite and girth/size/proportion and Increases your chances of developing type 2 Diabetes.

On the flip side, a High-PROTEIN diet taxes the Kidneys and Liver (!) and can lead to Osteoporosis.

Both cases can result in Nutrient Deficiencies. The key is to balance all three macronutrients— Healthy and NOT refined fat, Carbs and Protein—to Ensure Optimal Nutrition and disease prevention.
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Personal notes:

I read somewhere that a Woman should Not exceed her protein intake more then 38g a day, for a Man - max 47g a day..

Also remember that Protein is Everywhere, even in vegetarian foods - Greens and vegetables, Nuts, grains and so on..

And do Not be obsessed with counting all those grams of protein too much. Just know the APROXIMATE amount of it in the basics of foods and while eating it, Keep it At The Bck of Your Mind...

*Chicken

- Chicken breast, 100g (3.5 oz) - 30 grams protein
- Chicken thigh – 10 grams (for average size)
- Drumstick – 11 grams
- Wing – 6 grams
- Chicken meat, cooked, 110g (4 oz) – 35 grams of protein

*Beef

- Steak, 170g (6 oz) – 42 grams of protein
- Most cuts of beef – 7 grams of protein per ounce (per 30g)

*Fish

Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce.

*Pork (do Not recommend to eat, NOT healthy)

- Pork chop, average - 22 grams protein
- Pork loin or tenderloin, 110g (4 oz) – 29 grams
- Ham, 85g (3 oz) serving – 19 grams
- Bacon, 1 slice – 3 grams

*Eggs and Dairy (about milk and milk products we will talk later)

- Egg, large - 6 grams protein
- Milk, 1 cup - 8 grams
- Cottage cheese, ½ cup - 15 grams
- Yogurt, 1 cup – usually 8-12 grams, check label
- Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
- Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
- Hard cheeses (Parmesan) – 10 grams per oz (per 28g)

*Beans (soy products Not recommended)

- Tofu, ½ cup 20 grams protein
- Tofu, 1 oz, 2.3 grams
- Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
- Split peas, ½ cup cooked – 8 grams

*Nuts and Seeds (soak At Least Almonds in enough water for 7 hours to make them Easier digestable!)

- Almonds, ¼ cup – 8 grams (100g - 32g)
- Cashews, ¼ cup – 5 grams
- Pecans, ¼ cup – 2.5 grams
- Sunflower seeds, ¼ cup – 6 grams
- Pumpkin seeds, ¼ cup – 8 grams
- Flax seeds – ¼ cup – 8 grams

*There is Protein in GREENS too!
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Also Bare in mind that Carbs, when they get into the body, turn to Sugars eventually. That is why I eat them in very moderations and This way I do Not crave for sugars much. Also those who has Diabetes Needs to remember that by eating Bread (like roti and other type of it) you Increase your Sugar levels! So for those who has Problems with Sugar levels, I would Advise you to LIMIT your Carbs intake and eat BROWN or Wild rice (choose the Packaged versions of them) in quite moderations! Or If you can't afford Brown rice then At Least mix it 50/50 with Brown option and Again eat in very Moderations! I will talk about Diabetic Issue some time soon. Good news for those who has Non insulin dependant version of it - it is Curable. But Healthy eating is a MUST (with Enough intake of RAW vegetables in it!). 

Nadia