We should eat protein from the source. “Complete protein” is essentially because complete protein is a food source that provides amino acids. (protein subunits) that are all necessary The essential amino acids that our bodies need because we cannot produce them ourselves. Therefore, it is necessary to get it from food only, which is a complete protein source. that would be them
• Animal proteins such as meat, milk, eggs, but not their skins.
• Some plant proteins, such as soybeans, are generally not considered a complete protein source on their own.
Although soy protein It is classified as a complete protein source. There are still many people who are not sure if they can really replace it or not. In this article, we’ll cite research that compared whey protein to soy protein in terms of maintaining muscle mass during the hypocaloric phase, known as the diet for weight loss and fat loss.
The study also looked for volunteers with similar qualities and divided them into three groups.
• The Whey group was the group that received an additional 27 g of protein from whey protein.
• The Soy group was the group that received an additional 27 g of protein from soy protein.
• The control group received 27 g of carbohydrates instead (no added protein).
All groups are assigned the same nutrients for all groups. So the total calories are the same.
Found that soy protein It can maintain muscle mass as well as whey protein.
Even though the numbers look different, it’s true. But when analyzing research statistical, it is not different. This shows indirectly. Soy protein has the same effect on maintaining muscle mass as protein derived from animal products such as protein. whey protein
White beans It is a legume that is rich in various nutrients such as protein, fiber, as well as vitamins and minerals that are beneficial to the body. Many people believe that eating white beans can help you lose weight. and reduce blood sugar levels which is good for the health of the body especially those who want to control their weight
White beans and weight loss
Being overweight can be a risk factor that leads to other health problems such as type 2 diabetes, heart disease, stroke. or osteoarthritis, for example. By taking care of yourself with regular exercise, along with a healthy diet like white beans, it may help you lose weight. In a study, 82 subjects who were slightly overweight and who had been at stable weight for at least 6 months were given a 445 mg of white kidney bean extract supplement before the main meal containing. High-carbohydrate for 30 days, the subjects were overweight. BMI body fat mass The thickness of adipose tissue around the waist, hips and thighs was reduced, but there was no significant change in muscle mass. Researchers believe its effectiveness for weight loss is due to white kidney bean’s amylase inhibitors that interfere with the digestion of carbohydrates and sugars. It may also help reduce the amount of calories from carbohydrates.