多吃植物,少吃肉,降低糖尿病和心臟病風險
  • It was found that people with lower intake of sulphur amino acids had lower risk scores for cardiometabolic diseases.
  • Cardiometabolic diseases include diseases such as diabetes, heart disease and stroke.
  • Study participants’ sulphur amino acid intake was 2 1/2 times the recommended amount.
  • Many people seem to benefit from reducing protein intake.
  • Eating more plant foods and eating less meat can help people reduce their intake of sulfur amino acids.

Do you want to reduce the risk of cardiovascular disease and diabetes? A low-protein diet may be your ticket to better metabolic health.

The study found data for 11,576 people. Participants were interviewed about what they had eaten in the past 24 hours. The team then used the US Department of Agriculture Survey Nutrition Database to calculate their nutritional intake.

They also analyzed various biomarkers of cardiometabolic diseases in their blood. Cardiometabolic diseases include diseases such as diabetes, heart disease and stroke. Abnormalities in certain blood tests—such as cholesterol, triglycerides, glucose, and insulin—are associated with an increased risk of cardiometabolic diseases. According to their test results, each person is assigned a cardiometabolic disease risk score. Researchers found that people with fewer sulfur-containing amino acids in their diet had lower risk scores.

Sulfur amino acid is an amino acid found in protein-rich foods such as meat, dairy products, nuts, and soybeans. Research suggests that they may trigger certain pathways in cells that control the way nutrients such as carbohydrates and fats are metabolized. The work of the team can help establish the recommended intake of sulphur amino acids. The researchers found that the average sulfur-containing amino acid intake of study participants was almost 2 1/2 times the current level recommended by the Food and Nutrition Board of the National Academy of Medical Sciences.

This study is because Americans tend to eat a lot of meat and dairy products. Based on this, it seems desirable for many people to reduce the consumption of meat and dairy products. It is recommended to eat more fruits and vegetables to "dilute" the total protein intake.

How to reduce protein intake

The most important point of this research is that we should significantly reduce the intake of animal food and dairy products. Just 1 ounce of meat contains 7 grams of protein. If you eat 8 ounces of meat in a meal, you can easily exceed your protein requirements.

Even a vegan diet-which does not include animal food at all-is difficult to not eat enough protein. Even fruits and vegetables contain protein. Eating a variety of plant-based foods will ensure you get enough protein.

To calculate your daily protein requirements, it is recommended to multiply your weight (in pounds) by 0.36. This will tell you how many grams of protein you need to consume. For example, a healthy 180-pound person wants to consume 65 grams of protein per day. A healthy 140-pound woman needs approximately 51 grams of protein per day. Food labeling is a useful method for estimating protein consumption.

Other ways to reduce risk

In addition to diet, there are several other ways to change the risk of cardiometabolic diseases.
  • Exercise regularly. The American Heart Association recommends about 150 minutes of moderate-intensity aerobic exercise per week.
  • Pay attention to your weight. The goal is to keep your body mass index within the recommended range for your body.
  • Avoid smoking and smoking or use nicotine. Smoking is the main cause of cardiovascular disease.
  • Check your blood sugar. You don’t have to be obese to get diabetes or risk heart disease. You may look healthy, but your blood sugar tells a different story.
  • Check your cholesterol and blood pressure. You may not even realize that there is any problem when you have a stroke.

Bottom line

The increased risk of cardiometabolic diseases is related to the increased consumption of sulfur amino acids.

Reducing the intake of meat and dairy products and eating more plant-based foods will greatly reduce the intake of these compounds, which may reduce the risk of disease. It is also wise to exercise regularly, maintain a healthy weight, avoid smoking, and see a doctor regularly to monitor your disease risk factors (such as increased blood sugar, cholesterol, and blood pressure).

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