Protein/Sugar/Iron questions

rachiriot1994

I have a few nutritional questions...

I'm trying to lose weight at the moment, only 2 weeks in but 5lbs down so pretty happy! Being as healthy as possible is a really big focus for me right now - gym, eating as clean as possible, more nutritious food etc. I've noticed when I log eggs, 2 poached eggs will send my cholesterol over limit, is 2 eggs in one day really too much?

I'm low iron at the moment so trying to correct that at the moment without taking the tablets as my diet was very bad in the past, and iron tablets don't seem to agree with me! Can anyone recommend any foods high in iron I can incorporate as much as possible into my meals?

I also struggle with getting enough protein, I'm quite fussy and only don't eat much meat or any fish, only chicken. Can anyone recommend me any vegan or vegetarian protein sources? I've been recommended to get protein powder but it's quite out of budget for me at the moment!

What is your opinion on the sugar content in fruit? I'm seeing a lot of conflicting views when I speak to people and talk online. I really love fruit, and have cut down so much on sugar. I seem to struggle staying under my sugar limit because of the amount of fruit I eat, but many people say that if it's from fruit it doesn't matter.

Thank you!

Danaaspd

Everything has protein in it so if you were to transition into a vegan lifestyle then all you need to do is make sure you are eatting enough food for your body eg enough cal. Also going vegan is the most beneficial way to live for the planet, Savin money, your health and the animals! +No protein power needed at all, just eat fruit and veggies☺️ i advise you to watch YouTube videos about becoming vegan as I feel it could simply solve all of your problems!

sunnybeaches105

To help in detail you may want to search the forums on these topics. Each of these are pretty heavily discussed and you'll get more of a feel for people's approaches that way

sunnybeaches105

Danaaspd wrote: »

Everything has protein in it so if you were to transition into a vegan lifestyle then all you need to do is make sure you are eatting enough food for your body eg enough cal. Also going vegan is the most beneficial way to live for the planet, Savin money, your health and the animals! +No protein power needed at all, just eat fruit and veggies☺️ i advise you to watch YouTube videos about becoming vegan as I feel it could simply solve all of your problems!

When you search note the differences between posts like the above that make blanket statements without links to any sources (or links to "docu-dramas" and other scare websites), and the ones referencing scientific literature. The Internet is full of statements like the above and if you follow them they can really lead you down a dead-end path.

zoeysasha37

As far as iron- Google a list of high iron foods and take it to the grocery store. Pick up the items from the list that you enjoy. You could try cereal, some have a decent amount of iron.

Protein - same as above, just Google a list and print it out. Take it to the store and buy the things you like. Greek yogurt, peanut butter, protein bars can be a good protein source. When you get some extra money, definitely pick up the protein powder because it's an easy quick way to add in some extra protein!( I also dislike chicken and fish)

I don't even worry about sugar from fruit and veggies. Remember this- "everything in moderation" I honestly don't even track sugar at all anymore because it makes no difference for me personally. I eat a wide variety well balanced diet and don't get hung up on the fads.

Bottom line is- do your best and don't get too hung up

zoeysasha37

sunnybeaches105 wrote: »

Danaaspd wrote: »

Everything has protein in it so if you were to transition into a vegan lifestyle then all you need to do is make sure you are eatting enough food for your body eg enough cal. Also going vegan is the most beneficial way to live for the planet, Savin money, your health and the animals! +No protein power needed at all, just eat fruit and veggies☺️ i advise you to watch YouTube videos about becoming vegan as I feel it could simply solve all of your problems!

When you search note the differences between posts like the above that make blanket statements without links to any sources (or links to "docu-dramas" and other scare websites), and the ones referencing scientific literature. The Internet is full of statements like the above and if you follow them they can really lead you down a dead-end path.

I agree

Braden96

For Iron rich foods, try red meat, pork, beans, seafood, spinach. As for vegetarian protein, your best bet would be beans, like black beans, and things like lentils, mung beans are good, you can get mung bean pasta, very nice.

Thoughts on the sugar from fruit. Sugar from fruit is known as fructose, it is only 25 on the glycemic index so it is considered low gi. It does not spike your blood sugar as much as processed sugar found in soft drinks and the like. It's not unhealthy for you, but for the best benefit of fruit, consume in the morning and after workouts, because in the morning your body is in a fasted state so your body is craving sugar, so instead of having sugary drinks or lollies, have fruit. Same goes for after workouts, your body's glycogen stores have been depleted, so fruit is a great way to 'healthily' bring back that needed energy.

jgnatca

I've noticed when I log eggs, 2 poached eggs will send my cholesterol over limit, is 2 eggs in one day really too much?

Yes indeed there's lots of cholesterol in egg yolks. There are also lots of great fat soluble vitamins in the yolk. Latest research suggests that egg consumption has less to do with your cholesterol levels, say, than heredity and stress.
http://www.bmj.com/content/346/bmj.e8539.full

I'm low iron at the moment so trying to correct that at the moment without taking the tablets as my diet was very bad in the past, and iron tablets don't seem to agree with me! Can anyone recommend any foods high in iron I can incorporate as much as possible into my meals?

I also have low iron levels and take an iron pill daily as well as work to include iron in my diet. It may not be possible, considering your limited interest in meat, to do raise your levels through diet alone. Here's a few tips.
- get yourself a www.luckyironfish.com and add iron to your rice, pasta, and porridge.
- digestive issues with iron pills is quite common. I have success taking it alone very early in the morning or just before bed along with a vitamin C tablet. There is also more than one type of iron with varying digestibility. Try more than one.
- there is a little more iron in spinach and raisins. Not nearly as much as in liver or steak.

I also struggle with getting enough protein, I'm quite fussy and only don't eat much meat or any fish, only chicken. Can anyone recommend me any vegan or vegetarian protein sources? I've been recommended to get protein powder but it's quite out of budget for me at the moment!

Beans and legumes are higher in protein and inexpensive.

What is your opinion on the sugar content in fruit? I'm seeing a lot of conflicting views when I speak to people and talk online. I really love fruit, and have cut down so much on sugar. I seem to struggle staying under my sugar limit because of the amount of fruit I eat, but many people say that if it's from fruit it doesn't matter.

The World Health Organization has recommended that people limit the amount of added sugars in their diet, and of course fruit come by their sugar naturally. I suggest continue enjoying your fruit. It comes prepackaged with vitamins and fiber too.

rankinsect

If you want protein and iron, I'd suggest lean red meat. I know you're not a big meat eater, but are there some beef dishes you like? Tacos, hamburgers, sloppy joes, etc.?

The thing about iron is that there are two forms - heme and non-heme. The way that iron is used in the body requires a heme molecule - essentially it's a ring-like molecule that wraps around the iron atom and connects the iron to a protein such as hemoglobin.

Heme iron is very quickly absorbed and easily used by the body, because the iron is already "packaged" in the ring needed to form the bridge between the metal and a protein. Non-heme iron can be converted to heme iron by the body, but it's slower and less efficient.

Eating heme iron will help your iron levels much more than eating non-heme iron. If your only sources are non-heme iron, you are actually going to need to eat significantly more iron; I've seen recommendations that people whose iron is exclusively non-heme should set an iron goal that is twice the RDA.

Heme iron is found almost exclusively in meats, particularly red meats, or foods that contain animal blood - essentially foods containing either hemoglobin or myoglobin. Non-heme iron is found in all iron-containing foods and supplements. If you can find something you like with red meat, you can get your iron levels back to normal faster.

ObsidianMist

if you like chicken, then stock up on chicken breast. lots of protein there.

agreed about googling iron rich foods. and a tip - in order to absorb the iron efficiently, you need to eat something high in vitamin c with or directly after your high iron foods.

rankinsect

ObsidianMist wrote: »

if you like chicken, then stock up on chicken breast. lots of protein there.

agreed about googling iron rich foods. and a tip - in order to absorb the iron efficiently, you need to eat something high in vitamin c with or directly after your high iron foods.

A chicken drumstick would be better than a chicken breast in terms of iron content, particularly heme iron content. Dark meat is dark because it has so much myoglobin.

zyxst

rachiriot1994 wrote: »

I have a few nutritional questions...
I'm low iron at the moment so trying to correct that at the moment without taking the tablets as my diet was very bad in the past, and iron tablets don't seem to agree with me! Can anyone recommend any foods high in iron I can incorporate as much as possible into my meals?

Wheat Chex (80% per 47 grams). 2 servings and you should be golden.

vingogly

On egg consumption and cholesterol:

"...consumption of up to seven eggs per week is harmonious with a healthful diet, except in male patients with diabetes for whom an association in higher egg intake and CHD was shown..."

Source: http://www.ncbi.nlm.nih.gov/pubmed/19751443

Note that the study is saying you're OK if you eat no more than seven eggs a week, but they're not going to say it's OK to eat more than that. Here's a case study of an 88 year old man who compulsively ate 25 eggs a day for at least 15 years with no ill effects (don't try this at home, folks):

Source: http://www.nejm.org/doi/full/10.1056/NEJM199103283241306

But I suspect it might be the case that different people respond differently to dietary cholesterol; there's a genetic component there and the old guy above might have won the genetic lottery. I typically have a three egg omelet every other weekend, with an occasional egg in between. I have high blood pressure and atrial fibrillation, but I've never had a "bad" cholesterol test over the past 30 years. Based on everything I've read and my personal health history, I have no fear of eating eggs two or three times a week -- but I'd personally be cautious about daily use over a long period of time.

dmmfox

Cereal has tons of iron. This may be an old wives tale, but cooking in a cast iron pot. Flintstones vitamins with iron are way easier (for me) to digest than regular grown up stop you from ever pooping again iron tablets.

AnvilHead

Danaaspd wrote: »

Everything has protein in it so if you were to transition into a vegan lifestyle then all you need to do is make sure you are eatting enough food for your body eg enough cal. Also going vegan is the most beneficial way to live for the planet, Savin money, your health and the animals! +No protein power needed at all, just eat fruit and veggies☺️ i advise you to watch YouTube videos about becoming vegan as I feel it could simply solve all of your problems!

Everything has protein in it? Really? Significant dietary amounts of protein???

No.

JaneSnowe

AnvilHead wrote: »

Danaaspd wrote: »

Everything has protein in it so if you were to transition into a vegan lifestyle then all you need to do is make sure you are eatting enough food for your body eg enough cal. Also going vegan is the most beneficial way to live for the planet, Savin money, your health and the animals! +No protein power needed at all, just eat fruit and veggies☺️ i advise you to watch YouTube videos about becoming vegan as I feel it could simply solve all of your problems!

Everything has protein in it? Really? Significant dietary amounts of protein???

No.

I was wondering when someone would challenge that particular tidbit. It seems like potentially dangerous advice, and is reminiscent of a certain YouTube personality who I will not name that loves one type of fruit in particular.

AnvilHead

JaneSnowe wrote: »

AnvilHead wrote: »

Danaaspd wrote: »

Everything has protein in it so if you were to transition into a vegan lifestyle then all you need to do is make sure you are eatting enough food for your body eg enough cal. Also going vegan is the most beneficial way to live for the planet, Savin money, your health and the animals! +No protein power needed at all, just eat fruit and veggies☺️ i advise you to watch YouTube videos about becoming vegan as I feel it could simply solve all of your problems!

Everything has protein in it? Really? Significant dietary amounts of protein???

No.

I was wondering when someone would challenge that particular tidbit. It seems like potentially dangerous advice, and is reminiscent of a certain YouTube personality who I will not name that loves one type of fruit in particular.

It is potentially dangerous advice. And yes, very reminiscent of that certain YouTube whack job....and her equally whacky boyfriend.

I certainly believe that it's possible to get sufficient protein (and iron) from a vegan diet - many do - but it's not as simple as "just eat a lot of fruits and veggies".

MelissaPhippsFeagins

Without reading the rest of the posts: Kale and spinach salad with cherry tomato, mandarin orange, raisins and canned chicken breast or tuna, add almonds and other veggies if you want.
The vitamin C in the tomatoes will help.absorb the iron in the greens and raisins.