The Effects of Protein Deficiency
- Dietitian.Lauren Hmede
- May 13, 2019
- 4 min read
The Effects of Protein Deficiency:
You can meet your protein requirement through a well-balanced diet that includes meat, fish , poultry and plant based sources. Athletes and body builders may prefer to have protein shakes and bars to meet their body needs.
Protein deficiency could also be a concern.
What Is Protein Deficiency?
Protein deficiency is also known as protein-energy malnutrition (PEM). When PEM is caused primarily by protein malnutrition, it’s called kwashiorkor. When significant protein deficiency is coupled with marked caloric restriction, it’s referred to as marasmic kwashiorkor, the most extreme form of malnutrition. One of the adverse effects of kwashiorkor is edema or fluid buildup in the tissues. The bloated belly seen on severely malnourished children in famished countries is characteristic of kwashiorkor.
Hospitalized patients who are gravely ill make up the majority. A very small percentage of the elderly, and individuals following extremely restrictive diet not realizing they were causing a severe nutrient deficiency.
However, not getting enough protein in your diet can become a problem over time.
When protein deficiency is marginal it can start having a negative impact on your health. This is why adequate protein intake is essential for you to maintain proper body function. Going a step further, understanding the role of protein and taking personal responsibility for adequate intake is important.
Understanding Protein and Amino Acids
Protein is an essential macronutrient needed for muscle developement and tissues protection and functioning. Protein is made up of 20 amino acids. 11 are non essential or in another word your body can make them and 9 essential.
Protein in muscles and body tissue is in constant turnover, therefore, protein is required daily to maintain a steady state in the body.
Low Dietary Protein and Requirements
Not consumig enough protein lead to health issues and poor overall health.
The recommendations for protein are 10-35% of toal calories or 0.8 grams/kg/body weight.
Symptoms of Being Protein Deficient
Protein deficiency can occur when you’re not eating enough protein to maintain normal body function.
Individuals following a restrictive diet can also be at risk of becoming protein deficient. Some athletes in weight class sports like boxing, wrestling, and bodybuilding may use self-starvation methods to lean up leaving them nutrient deficient.
When protein is lacking in your diet, especially for long periods of time, it can cause you to be deficient and potentially lead to adverse effects. Caroline Passerrello, MS, RDN, LDN, indicates inadequate protein can lead to the following:
· Muscle wasting: Protein is essential for muscle growth, strength, and repair. Insufficient protein in your diet reduces lean body mass, muscle strength, and function. Not consuming enough protein can also cause muscle cramping, weakness, and soreness. Your body will take protein from muscle tissue and use it as energy to support other vital body functions when protein is low. This eventually causes muscle wasting or atrophy as a direct result of chronic, low dietary protein.
· Poor wound healing : Protein deficiency has shown to contribute to low wound healing rates and reduced collagen formation, according to research. Without adequate protein, the wound healing process is said to be greatly compromised.
· Infections: Protein deficiency is indicated to impair your immune system. Without a healthy immune system, your risk of infection is increased and the ability to fight off infection is decreased.
How Can I Include More Protein?
In order to maintain a healthy weight and body you need to have adequate intake of protein. Protein is important to support body cells,structure, and function. This requirement will be different for each person.
There are instances where low dietary protein may be a concern. This is especially true for some elderly and for those restricting their diet too much. In these instances, protein intake is easily increased and a simple process.
Protein is founded in both plant and animal sources. So you need to choose variety of food to meet ptotein needs while choosing nutritious ones also.
Nutrition expert, Caroline Passerrello recommends the following:
· Aim for meals to have approximately 20 grams and snacks to have about 10 grams of protein (3 ounces of cooked chicken breast has about 21 grams of protein).
· Eat higher protein grains like quinoa.
· Select bean-based noodles instead of wheat-based pasta.
Can I Get Enough Protein Eating a Plant-Based Diet?
Current research indicates you can get enough protein when eating a variety of plant foods over the course of the day and combining is not necessary.
According to the American Dietetic Association (ADA), plant based or vegetrian diet can be nutritionally sound and adequate for all individuals, including athletes. The following is a great list of plant-based protein sources to include in your diet:
· Lentils
· Quinoa
· Tofu
· Black beans
· Pumpkin seeds
· Almonds
· Oats
Other Protein Selection Tips
Protein intake depends on age, gender, and physical activity level. You need to choose lean options and variety of food:
The following protein selection tips from the USDA will be helpful:
· Choose lean or low-fat meat and poultry.
· Select seafood high in omega 3 fatty acids including salmon, trout, sardines, and anchovies.
· Avoid fresh chicken, turkey, and pork that have been enhanced with a salt-containing solution.
· Choose unsalted nuts and seeds to keep sodium intake low.
(In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce-equivalent from the Protein Foods Group)
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