The latest anti-aging diet and the truth about protein deficiency

45. The Latest Anti-Aging Dietary Therapy

Don't let your insulin levels rise... This is the latest anti-aging diet therapy.

After a meal, blood sugar levels inevitably rise. To lower blood sugar, the body secretes insulin. Insulin is a hormone that damages cells and accelerates aging. Older, healthy men are generally considered to have low insulin and high DHEA levels. To prevent insulin levels from rising, it's crucial to avoid letting blood sugar rise too quickly. Therefore, a low glycemic index (GI) diet is recommended. This involves consciously controlling the intake of foods with a high GI (above 70). GI values ​​are readily available online and can be checked.

To facilitate its application in daily life, a brief overview of low-GI diet therapy has been provided.

① Carbohydrate intake has been reduced from two-thirds to half.

The National Nutrition Record Survey (NHANES) reported that "in the early 1970s, the average daily calorie intake for American men was 2,450 kcal, which increased to 2,618 kcal in 2000, with almost all of the increase coming from carbohydrates." Fast food is a condensation of carbohydrates.

② Pay attention to protein intake, and of course, make sure to include plenty of vegetables!

③ You also need to put effort into how you eat it.

To avoid a sharp rise in blood sugar, avoid eating carbohydrates as your first food. Don't eat rice first, eat vegetables first; don't eat cake first, drink milk tea or coffee first. While you can't avoid it during a toast, it's advisable to eat some food before taking a small sip of alcohol at dinner.

Important points to note:

● Even foods with a low GI value can still cause weight gain if consumed in excess. Conversely, high GI foods are fine as long as they are consumed in small amounts daily. It's important to cultivate a joyful dining experience.

● Staple foods should be consumed in moderation, as they are the source of energy. Insufficient energy means surviving on less energy, naturally leading to a constitution that struggles to burn energy. Focusing solely on vegetables naturally increases lipid intake, potentially leading to increased body fat, so this should be taken seriously.

● "Low GI diet = slow-digesting diet". When you have gastrointestinal or other physical discomfort, eat easily digestible foods.

Embrace a sense of balance, avoid extremes, and apply this flexibly to your daily diet. A year from now, you will be remarkably different.

46. ​​Are modern people deficient in protein?

You might be surprised to hear that "you are all protein deficient".

The human body is 60% water, and the remaining 40% of solid matter is mostly composed of proteins. Proteins are broken down into amino acids, about 300 different types. Through various combinations, these amino acids are resynthesized into the 100,000 proteins that make up human tissues. Eight of these amino acids cannot be synthesized by the body and are called "essential amino acids," which must be obtained from food. Even a deficiency of just one amino acid prevents its conversion into protein, making a balanced diet crucial. Lysine, one of the essential amino acids, is almost entirely absent from plant-based foods and must be obtained from animal proteins.

So, how much protein do you need daily? According to a WHO survey, it's about 1/1000 of your body weight. If you weigh 70 kg, you need 70 grams.

It's not easy to actually consume 70 grams of that amount.

For example, if you eat 200 grams of steak, of course, not all of that 200 grams is protein. Protein makes up a little over 30 grams of it. So, if you don't eat around 500 grams of steak, you won't meet your protein requirements. And if it's beef sirloin, more than 50 grams of that 200 grams is fat.

Here is a protein rating scale that scores the quality of proteins. The quality of a protein depends on the quantity and balance of its essential amino acids. The closer the ratio of essential amino acids is to the composition of the human body, the better the protein. 100 points is the maximum score, and the higher the score, the "high-quality protein".

Protein Score Chart

Egg: Protein score 100, protein content 12.7g, required protein 79g

Clams: Protein score 100, content 5.6g, required amount 179g

Pacific saury: Protein score 96, content 20.0g, required amount 52g.

Sardines: Protein score 91, content 17.5g, required amount 63g

Pork: Protein score 90, content 13.4g, required amount 83g

Swordfish: Protein score 89, content 18.3g, required amount 48g

Horse mackerel: Protein score 89, content 20.0g, required amount 56g.

Chicken: Protein score 87, content 21.0g, required amount 55g

Squid: Protein score 86, content 17.0g, required amount 68g

Buckwheat noodles: Protein score 85, content 3.3g, required amount 357g.

Pork tenderloin and ham: Protein score 84, content 18.6g, required amount 64g.

Cheese: Protein score 83, content 25.2g, required amount 48g

Beef: Protein score 80, content 19.3g, required amount 65g

Cow's milk: Protein score 74, content 2.9g, required amount 466g

Oatmeal: Protein score 74, content 13.5g, required amount 100g

Shrimp: Protein score 73, content 16.0g, required amount 86g

Rice: Protein score 73, content 6.2g, required amount 652g

Crab: Protein score 72, content 20.0g, required amount 69g

Octopus: Protein score 72, content 14.6g, required amount 95g

Salmon roe: Protein score 66, content 25.0g, required amount 61g.

Salmon: Protein score 66, content 20.0g, required amount 58g

Cod roe: Protein score 64, content 26.0g, required amount 60g.

Udon noodles: Protein score 56, content 2.6g, required amount 687g.

Soybeans: Protein score 56, content 34.3g, required amount 52g

Natto: Protein score 55, content 16.5g, required amount 110g

Broad beans: Protein score 55, content 7.0g, required amount 260g

Abalone: ​​Protein score 54, content 23.4g, required amount 79g

Takano tofu: Protein score 52, content 49.4g, required amount 36g.

Tofu: Protein score 51, content 6.0g, required amount 327g

Corn: Protein score 51, content 3.8g, required amount 516g

Peanuts: Protein score 48, content 25.4g, required amount 81g

Potatoes: Protein score 48, content 1.9g, required amount 1097g

Long bread: Protein score 44, content 8.0g, required amount 284g

Soybean paste: Protein score 44, content 12.5g, required amount 162g

Pea pods: Protein score 36, content 3.1g, required amount 772g.

Mushrooms: Protein score 23, content 3.7g, required amount 1175g

Shiitake mushrooms: Protein score 18, content 1.5g, required amount 3700g

Cornflake Cookies: Protein score 16, content 9.0g, required amount 694g

Protein rating...the "quality" of the protein contained in food.

Content... Protein content per 100g of food

Requirement... Use a protein score of 100 to calculate the amount of food needed to consume 10g of protein.

The table shows that meat, fish, and shellfish have high protein scores. Relying solely on meat for protein can lead to excessive lipid intake, increasing the risk of colon and intestine diseases. Therefore, it's recommended to choose a balanced combination of various foods with high protein scores. Also, even with the same type of beef, the calorie content can vary significantly depending on the cut and cooking method. Of course, if you consume plenty of protein, you also need to consume sufficient vitamins and minerals that aid in metabolism.

If you don't want to be left behind by society, you should focus on a low-calorie, nourishing diet.