Can a Low Protein Diet Help Lose Weight?

 

A high protein diet has long been recognized for its weight loss and health benefits. However, misinformation is spreading on social media platforms that a low protein diet is preferred.

Kelsey Costa, registered dietitian and science communications officer at Examine.com, said any potential benefit of long-term protein restriction is likely offset by an increased risk of sarcopenia, an age-related and progressive loss of muscle and strength.

Dietitian and author of “How Not to Eat Ultra-Processed”, Nichola Ludlam-Raine, also said the claim that low protein diets may be better for weight loss is nuanced.

“High protein diets are known to promote satiety, preserve muscle mass during weight loss, and increase thermogenesis,” Ludlam-Raine explains.

“On the other hand, lower protein diets could potentially lead to weight loss due to reduced calorie intake if protein-rich, calorie-dense foods are replaced with fruits, vegetables and whole grains.”

Crucially, though, Ludlam-Raine said that a low protein diet might not be sustainable for everyone as protein is critical for maintaining muscle mass and overall metabolic health.

Similarly, Costa explained how low protein intake may make weight loss difficult in the long term.

“A very low protein diet may initially result in weight loss, likely due to resulting calorie restriction overall, like any other highly restrictive diet,” she said. “But without adequate protein intake, this calorie restriction can result in the loss of both body fat and muscle mass.”

“The loss in muscle mass may ultimately decrease metabolism and lead to further weight regain when the diet is stopped,” she added.

Ludlam-Raine said that reduced intake of some proteins, such as red meat, may be linked to increased life span. But this is likely due to the heart health benefits rather than the reduction in protein.

Another potential benefit may be disease prevention, especially for some people with pre-existing conditions.

“Lower protein intake has been associated with reduced risks of certain diseases, such as kidney disease (in those with uncontrolled diabetes) and some cancers in certain people – particularly those who may eat a lot of processed red meat,” Ludlam-Raine explains.

“However, these benefits largely depend on the quality and source of the proteins, as well as the overall diet composition,” she points out.

There are also notable risks with eating a low protein diet.

“Inadequate protein can lead to muscle atrophy, particularly in older adults,” says Ludlam-Raine.

It can also cause nutrient deficiencies. “Proteins are essential for providing certain vitamins and minerals, and a low protein diet may result in deficiencies in nutrients like B12, iron, and zinc,” she explains.

Additionally, a weakened immune function may be another by-product of low protein intake.

“Proteins are crucial for the immune system, and insufficient intake can impair the immune response,” Ludlam-Raine explains.

“The recommended daily intake of protein varies by age, sex, and activity level,” says Ludlam-Raine.

“It’s important to remember that protein is essential for life, with a minimal requirement of at least 0.8g of protein per Kg of body weight a day,” she notes.

 “Generally, 0.8 grams of protein per kilogram of body weight is sufficient for most adults, while athletes and older adults may require more, around 1.0 to 2.0 grams per kilogram.”

The kind of protein you eat matters, too. Protein sources can be divided into animal proteins (like meat, poultry, fish, eggs and dairy) and plant Proteins (such as beans, lentils, tofu, tempeh, nuts, seeds and whole grains).

Animal proteins are complete proteins containing all the essential amino acids that we need. They are beneficial for muscle mass maintenance and overall health due to essential nutrients such as vitamin B12 and calcium as well as iodine, but should be consumed in moderation in comparison to plant-proteins,” says Ludlam-Raine.

While some plant proteins may be incomplete, they can be “combined to provide all essential amino acids  and they are generally lower in saturated fat and therefore can be beneficial for heart health and weight management.

A mix of plant-based and animal-based protein sources is best for a healthy diet.

“It’s a good idea to mix plant and animal protein sources to ensure a variety of amino acids and other nutrients,” Ludlam-Raine adds.

Are Raisins Good for You?

 

Raisins are dried grapes. The drying process concentrates both the nutrients and sugars in grapes, making raisins nutrient-dense and calorie-dense.

Raisins are rich in antioxidants, which help fight harmful molecules called free radicals. And they are all good sources of iron, potassium, copper and manganese.

Raisins also contain boron. This mineral helps maintain good bone and joint health, can improve wound healing and may improve cognitive performance.

Ounce for ounce, raisins have more calories, sugar and carbohydrates than grapes do, but they also have more fiber, potassium and iron.

Like grapes, raisins give you some vitamin C and vitamin B6. However, unlike grapes, they lack vitamin A.

Despite their high sugar levels, raisins have a low to moderate glycemic index -- meaning they do not raise the blood sugar as much as some other sweet foods.

Raisins are a tasty and convenient food that can add a range of nutrients. However, as a dried fruit, they do not have the water content of regular grapes. This makes them less filling and easier to overeat. So, they can be a healthy choice, but only if you stick to small portions to avoid adding too many calories to your diet.

Better heart health

Research shows that raisins could help lower the risk of heart disease by reducing blood pressure and blood sugar. The fiber in raisins lowers LDL (bad) cholesterol, which reduces strain on the heart.

Raisins are also a good source of potassium. Studies show that low potassium levels contribute to high blood pressure, heart disease and stroke. As a low-sodium food, raisins are a great way to ensure you are getting enough potassium.

Lower risk of chronic disease

Raisins have higher levels of antioxidants than many other dried fruits. The drying process concentrates the antioxidants.

Antioxidants help prevent cell damage caused by factors such as aging and lifestyle. Some of the stronger antioxidants in raisins called phytonutrients, which have been shown to reduce the risk of chronic conditions such as diabetes, osteoporosis and cancer.

Research suggests that phytonutrients may also lower inflammation, relieve pain, and protect the brain.

Better gastrointestinal health

Raisins are a good source of soluble fiber, which aids digestion and reduces stomach issues.

Raisins also contain tartaric acid. Research shows this compound may lower inflammation, help your intestines work better, and help balance the bacteria in the gut. One study found it may also act to reduce the risk of colorectal cancer.

Better oral health

Some nutrients in raisins, such as oleanolic and linoleic acid, may have antibacterial powers. Studies have found that this effect may limit plaque-forming bacteria in the mouth.

These antioxidants also help maintain healthy oral pH levels. This can keep the saliva from becoming too acidic, helping with cavity prevention.

Despite their reputation for stickiness, studies show raisins do not tend to stick to the teeth. Sticky foods can raise the cavity risk.

Lower risk of anemia

Raisins are a good source of iron, and some animal research suggests consuming them might lower the risk of iron-deficiency anemia, a condition in which the body does not make enough healthy red blood cells, making you feel tired and weak.

Potential Risks of Raisins

Raisins are considered safe for most people. Even people with diabetes may be able to snack on small portions due to their moderately low glycemic index. However, eating too many raisins can cause trouble:

Unwanted weight gain.

Some research shows that raisins can help people lose or manage weight because eating some can help you feel full. But they are relatively high in calories per serving. So, watch the portions if you want to avoid weight gain.

Stomach discomfort.

Fiber is good for you. But too much fiber can cause digestive issues such as gas, bloating and cramps. Also, raisins are one of the foods that can cause gassiness in some people with irritable bowel syndrome.

Moreover, eating too much dietary fiber is bad for the digestive health. It might decrease the absorption of other nutrients.  As dietary fibers can absorb excess fluid from our system, a high intake of them without drinking lots of water may cause dehydration, indigestion and other stomach disorder.

Damage to our cells.

Although raisins are rich in various antioxidants like polyphenols, bioflavonoids and phytonutrients, when there is too much antioxidant in our system, they at first interact with the free radicals, and then begins reacting with the healthy cells around them, thus inducing oxidative damage to the healthy cells.

Pesticide residues.

Raisins made from grapes sprayed with pesticides may contain residues. After the raisin-drying process, producers sometimes also fumigate storage areas to keep pests away. Consuming high levels of pesticides has been linked to health issues such as cancer, so it may be best to opt for organic raisins when possible. Organic foods have fewer pesticide residues.

Health Benefits of Eating Seaweed

 

Seaweed or sea vegetables are forms of algae that grow in the sea.

Seaweed contains antioxidants and beneficial nutrients, including iodine, tyrosine, vitamins, and minerals. It can support heart and gut health and improve the blood sugar balance.

Here are benefits of seaweed:

1. Contains iodine and tyrosine, which support thyroid function

The thyroid gland releases hormones to help control growth, energy production, reproduction and the repair of damaged cells in the body. But the thyroid relies on iodine to make hormones. The daily value (DV) of iodine for adults is 150 mcg per day. And 1,100 mcg of iodine is the tolerable upper limit (TUL) for adults.

Seaweed has the unique ability to absorb concentrated amounts of iodine from the ocean.

Seaweed also contains an amino acid called tyrosine, which is used alongside with iodine to make two key hormones that help the thyroid gland do its job properly.

However, in Asian cultures, seaweed is commonly eaten with foods that can inhibit the uptake of iodine by the thyroid gland. These foods are known as goitrogens and are found in foods like broccoli, cabbage, and bok choy.

Additionally, seaweed is water-soluble, which means cooking and processing can affect its iodine content. For example, when kelp is boiled for 15 minutes, it can lose up to 99% of its iodine content.

2. Good source of vitamins and minerals

Seaweed also contains vitamins A, C, E and K, along with folate, zinc, sodium, calcium and magnesium.

The proteins present in some seaweeds contain all of the essential amino acids. This means seaweed can help ensure you get the full range of amino acids.

For example, spirulina is a rich source of vitamins like vitamins E, C, B6, minerals and fatty acids essential for maintaining a healthy immune system. Research finds that spirulina also boosts the production of white blood cells and antibodies that fight viruses and bacteria in the body. It is also high in the plant protein phycocyanin, which has antioxidant and anti-inflammatory properties. Chronic inflammation can contribute to cancer and other diseases.

Seaweed can also be a good source of omega-3 fats and vitamin B12.

Dried green and purple seaweed contain substantial amounts of vitamin B12. One study found 2.4 mcg of vitamin B12 in 4 to 8 grams of nori seaweed.

3. Contains a variety of protective antioxidants

Seaweed contains a wide variety of plant compounds that work together to have strong antioxidant effects.

In addition to containing the antioxidant vitamins A, C, and E, seaweed boasts a wide variety of beneficial plant compounds, including flavonoids and carotenoids. These have been shown to protect the body’s cells from free radical damage. Excess free radical production is considered to be an underlying cause of several diseases, such as heart disease and diabetes. 

A lot of research has focused on one particular carotenoid called fucoxanthin. It is the main carotenoid found in brown algae, such as wakame, and it has 13.5 times the antioxidant capacity of vitamin E. 

While the body does not always absorb fucoxanthin well, absorption may be improved by consuming it along with fat.

4. Provides fiber and polysaccharides that can support gut health

Seaweed is an excellent source of fiber, which is known to promote gut health.

Additionally, particular sugars found in seaweed called sulfated polysaccharides have been shown to increase the growth of “good” gut bacteria.

These polysaccharides can also increase the production of short-chain fatty acids (SCFA), which provide support and nourishment to the cells lining the gut.

5. Help lose weight by delaying hunger and reducing weight

As mentioned in the above, seaweed contains a lot of fiber, which provides little or no calories but can slow stomach emptying. This helps you feel fuller for longer and can delay hunger pangs.

Seaweed is also considered to have anti-obesity effects. In particular, animal studies suggest that fucoxanthin in seaweed may help reduce body fat.

In a 2023 clinical trial of 28 patients with metabolic syndrome, fucoxanthin was found to reduce body weight, blood pressure and triglyceride levels.

6. May reduce heart disease risk

Heart disease is the leading cause of death worldwide. Factors that increase the risk include high cholesterol, high blood pressure, smoking, and being physically inactive or overweight.

Seaweed may help reduce the blood cholesterol levels. A 2023 meta-analysis found that brown seaweed intake significantly decreased the levels of total cholesterol and LDL.

Protein in spirulina can reduce absorption of cholesterol, lowering cholesterol levels. This helps keep the arteries clear, reducing strain on the heart that can lead to heart disease and stroke-causing blood clots.

In fact, heart disease can be caused by excessive blood clotting. And seaweed contains carbohydrates called fucans, which may help prevent blood from clotting. One animal study found that fucans extracted from seaweed prevented blood clotting as effectively as an anti-clotting drug.

Researchers are also starting to look at peptides in seaweed. Initial studies in animals indicate that these protein-like structures may block part of a pathway that increases blood pressure in the body.

7. May help reduce the risk of type 2 diabetes

An 8-week study of 60 Japanese people revealed that fucoxanthin, a substance in brown seaweed, may help improve blood sugar control.

What is more, another substance in seaweed called alginate prevented blood sugar spikes in animals after they were fed a high-sugar meal. Alginate may reduce the absorption of sugar into the bloodstream.

A 2023 meta-analysis found that brown seaweed consumption significantly improved postprandial blood glucose, glycated hemoglobin (HbA1c), and Homeostatic Model Assessment of Insulin Resistance (HOMA-IR).

Although seaweed is considered as a healthy food, there may be some potential dangers to consuming too much. This is because seaweed can absorb and store minerals in concentrated amounts. When seaweed contains large amounts of toxic heavy metals such as cadmium, mercury and lead, it can pose a health risk,

Luckily, a 2017 study analyzed the concentration of 20 metals in 8 different seaweeds from Asia and Europe and found that the levels of cadmium, aluminium and lead in 4 grams of each seaweed did not pose any serious health risks.

Nonetheless, if you consume seaweed regularly, there is the potential for heavy metals to accumulate in the body over time. Thus, if possible, buy organic seaweed, as it is less likely to contain significant amounts of heavy metals.