Dangers of High Protein Diets

Foods Rich in Protein & Dangers of High Protein Diets

How much protein do you need per day and why should this amount be a concern?

High protein diets can be taxing on the kidneys, circulatory system, liver, and skeletal system - as it is difficult for the body to break down the abundance of protein. So therein lies the concern with the low carb, high protein diets that are so popular these days.

How much protein in the diet is safe? About .36 g per pound of body weight per day which is equivalent to about 26 g of protein per hundred pounds of body weight. Keep in mind that the recommended amount of protein per day is also impacted by age, weight, muscle mass, rate of metabolism and gender among other factors.

Quick fixes for ridding protein from the body.

Drinking water will help the kidneys in processing protein, but keep in mind that the body is a delicately balanced apparatus.

Vitamins, minerals, electrolytes (sodium, potassium, calcium) are just a few of the invaders - being the things that we manually put into our bodies, that help control the balance of our system, so one must be very careful in experimenting with the controlling keys.

The body is programmed to absorb around 50 g of protein per day - at a maximum level for an 'average-sized' adult.

Experts tell us that excess protein is either excreted via the kidneys or is stored as fat.

There are, however, exceptions to the rule that are hard-pressed to argue when it comes to protein consumption - particularly in the area of body building. Body builders thrive on high-protein diets, thus point in hand.

Content of Protein in Common Goods

PROTEIN IN BEANS

Based on 1/2 Cup Cooked

Adzuki Beans - 8.7 g

Broadbeans - 6.5 g

Chick Peas - 6 g

cowpeas - 6.7 g

French Beans - 6 g

Great Northern Beans - 7.4 g

Green Peas - 4.3 g

Kidney Beans - 7.6 g

Lentils - 9 g

Lima Beans - 7.3 g

Lima Beans - 7.2 g

Navy Beans - 8 g

Pinto Beans - 7 g

Green Beans - 5 g

Soy Beans - 14.3 g

Split Peas - 8.3 g

Black Beans - 7.7 g

PROTEIN IN BEVERAGES

Sodas, colas, water, root beer, tea, coffee and most juices do not contain a lot of protein - if any. Here are a few examples with the milk-based beverages being the best source for protein.

Based on 6 fluid ounces

Carrot Juice - 2 g

Orange Juice - 1.4 g

Tomato Juice - 1.5 g

Prune Juice - 1 gram

Pineapple Juice - .6 g

Vegetable Juice Mixture - 1.2 g

Homemade Cocoa - 7 g

Carob Beverage - 6.2 g

Chocolate Milk - 6 g

Egg Nog - 3.5 g

Malted Milk - 8.5 g

Grape Juice - 1 gram

Grapefruit Juice - 1 gram

PROTEIN IN SHELLFISH

Based on 3 ounces, cooked

Clams - 22 g

Oysters - 8 g

Scallops - 5.5 g

Shrimp - 18 g

Whelks - 40.5 g

Crab - 16.5 g

Crayfish - 20 g

PROTEIN IN FISH

Based on 3 ounces, cooked

Striped Bass = 15 g

Catfish - 15.5 g

Cod - 19.5 g

Flounder - 20.5 g

Haddock - 21 g

Halibut - 23 g

Herring - 20 g

Mackerel - 20 g

Mahimahi - 16 g

Perch - 20.5 g

Orange Roughy - 12.5 g

Pollack - 20 g

Salmon - 15.5 g

1 ounce Sardines - 6 g

Snapper - 22.5 g

Trout - 22.5 g

Tuna - 25.5 g

Whitefish- 20 g

Sea Bass - 20 g

Lobster - 17.5 g

PROTEIN IN CHEESE

Based on 1 ounce serving size.

Blue Cheese - 6 g

Brick Cheese - 6.5 g

Brie - 6 g

Caraway - 7 g

Cheddar - 7 g

Cheshire - 6.5 g

Colby - 6.8 g

Cottage Cheese - 14 g

Cottage Cheese- Dry Curd Style - 19 g

Cream Cheese - 2 g

Feta - 4 g

Gouda - 7 g

Limburger - 5.5 g

Monterey Jack - 7 g

Mozzarella - 7 g

Muenster - 6.5 g

Provolone - 7.3 g

Ricotta - 14 g

Grated Romano - 1 Teaspoon - 1 gram

Swiss - 8 g

American - 6 g

PROTEIN IN MILK

Based on 1 cup (8 fluid ounces)

Buttermilk - 8 g

Mother's Milk - About 2 g to 4.5 g, depending on the mother, of course.

1% White Low Fat Milk - 8 g

2% White Low Fat Milk - 8 g

Skim Milk - 9.7 g

Whole milk - 8 g

PROTEIN IN EGGS

Based on 1 large egg or equivalent to 1 egg (1/4 cup egg substitute)

Egg White - 3.5 g

1 Large Egg that is fried, hard boiled, poached, scrambled or raw contains about 6.3 g of protein.

Egg Substitute - 6 g

Egg Yolk - 2.8 g

PROTEIN IN BREADS

2 ounce Bagel - 6 g

Boston Brown Bread - 2.5 g for 1 slice

1-one ounce bread stick - 3 g

one ounce cornbread - 3 g

1 slice of Cracked Wheat Bread - 2.4 g

one two ounce Croissant roll - 5 g

1 two ounce English Muffin - 5 g

1 slice French Bread - 3 g

1 slice Italian Bread - 2.6 g

1 Pita Pocket Bread - 4 g

one popover - 3.5 g

1 slice of Pumpernickel Bread - 3 g

1 slice Raisin Bread - 1.8 g

1 slice Rye Bread - 2.5 g

1 slice Sourdough Bread - 3 g

1 slice Whole Wheat Bread - 2.5 g

1 slice White Bread - 2.3 g

Most 1 ounce muffins - 3 g

Buttermilk Biscuit - 2.4 g

PROTEIN IN FRUITS

Most fruit contains very little protein. Here are the top protein producers.

1/2 small Avocado - about 2 g

1 small banana - about 1 gram

1 cup cantaloupe - about 1.5 g

1 cup of cherries - about 1.5 g

Dried Currants - 1/2 cup - about 3 g

Dried Peaches - about 2 ounces - 2.5 g

1 Apricot - About .5 g

PROTEIN IN CANDY

Candy that contains nuts will be your best source of protein when you're reaching for something sweet.

Chocolate Covered Almonds - 1 ounce, 2.5 g

Chocolate Covered Peanuts - 1 ounce, 4.7 g

Chocolate Covered Raisins - 1 ounce, 1.5 g

Peanut Brittle, 1 ounce, 1.7 g

Sugar contains 0 g of protein.

Syrup contains 0 g of protein.

1 ounce of Caramel - 1 gram

PROTEIN IN JAMS & JELLIES

Jams and jellies do not contain a lot of protein. At best, most contain a trace of protein per Tablespoon.

Jams and jellies are made up chiefly of sugar, and of course, based with fruit. Sugar contains zero protein g.

PROTEIN IN CONDIMENTS

Condiments are those items that add zip, spice and pow to bland foods. Most do not contain a lot of protein.

Chow Chow - 1/2 cup, 1.5 g

Black or Green Olives - 5 large, .3 g

Dill Pickle - about .4 g

Margarine - 1 Tablespoon about .1 gram

Mayo - 1 Tablespoon, .2 g

Peanut Butter, 2 Tablespoons, 8 g

1 Tablespoon of Horseradish - .2 g

Catsup - 1 Tablespoon, .2 g

Milk Chocolate- one ounce - 2.5 g

PROTEIN IN SOY PRODUCTS

Soy products are one of your best sources for protein.

Based on 1/2 cup

Miso - 16.3 g

Natto - 15.5 g

Tempeh- 15.5 g

Non Fat Yogurt - 13 g

Tofu - 13 g

PROTEIN IN BUTTER & MARGARINE

Butter and margarine do not contain a lot of protein. At best, most contain a trace of protein per Tablespoon.

An exception are the nut-based butters and spreads. As an example, cashew butter contains about 4.5 g of protein per Tablespoon. It's the one time that you'll want to go nuts with butter.

PROTEIN IN YOGURT

Based on 1 cup

Low Fat Yogurt - 12 g

Yogurt - Whole Milk Variety - 8 g

PROTEIN IN ICE CREAM

Based on 1/2 cup Serving

Ice Cream - 3.5 g

Frozen Yogurt - 3 g

Non Fat Yogurt - 4 g

Ice Milk - 2.5 g

Low Fat Ice Cream - 2 g Light Ice Cream - about 2.5 g