Phosphorus in meat. Good or bad?

16-03-2023 | Healthy meals

Phosphorus is an element that can be found in all living organisms, mostly as organically bound phosphates, which makes it an essential macroelement. Phosphorus is in the structure of DNA and RNA, it is also a constituent of compounds with high energy adenosine triphsphate (ATP) and creatine phosphate (CP) and phospholipids which are the structural components of all cellular membranes.  85 – 90 % of total phosphorus is found in bone and teeth in the form of hydroxyapatite.

Although phosphorus is indispensable for the normal functioning of cells, the intake of a large amount of phosphorus in the body can cause certain health problems. The disruption of the calcium and phosphorus ratios in the body can lead to certain hormonal disorders, the excess of phosphorus disrupts the absorption of calcium in the intestine, where as a consequence is the release of calcium from the bones and their softening.

As we know, the food is the main source of phosphorus for all living organisms. For humans, the largest source of phosphorus is meat and meat products, where the origin of phosphorus may be natural and added (as a food additive). In processed meat, phosphates are added as a agents for binding water, to obtain a better texture of the product, for the emulsification of fats, to retain the color of the meat, to prevent oxidation of fatty acids and to stabilize the pH value. Due to the increasing use of phosphates in the production of meat and meat products, the intake of phosphorus in the body increases, and hence the risk of some metabolic disorder.

In order to prevent the excessive use of phosphates in the diet, each country has a National Regulation that prescribes the maximum content of phosphorus in food. In our country, Rulebook on additives that can be used for food production prescribes added phosphorus content phosphorus (as P2O5) can be added in meat products up to 5.00 g in 1 kg meat. Unlike the National Regulation in some countries, which allows a total phosphorus content (as P2O5) of up to 8 g in 1 kg of meat, our National Regulation has not yet prescribed the permissible total phosphorus content in meat and meat products.

MSc Emilija Gjorgieva,
Master of Chemical Sciences

Proteins

16-03-2023 | Healthy meals

Proteins together with carbohydrates and fats present a part that is never left out in a balanced diet. They are one of three basic groups of macronutrients that are necessary for the organism to function normally, i.e. they are necessary for different metabolic processes. They can be found everywhere in the human body- in the muscles, bones, skin, hair, and literally in every cell in the organism. There are 10000 different types of proteins that make you what you are – a whole human organism. Proteins are made from amino acids. The organism can create some of these amino acids by itself and they are called nonessential amino acids, while it must take others through food and this group of amino acids is called essential amino acids.

How many grams of protein should I intake?

Depending on the basic metabolic needs, the minimal amount of protein intake is somewhere around 0.8g protein per kilogram of body weight per day. I.e., if a person weighs 70 kilograms then 50 grams of protein are needed daily. However, the need for protein intake varies depending on the physical activity and the fitness goals that you have. If you want to build muscle mass then you would need to have a higher protein intake. Another piece of important data is what percentage of the total caloric intake should come from proteins. The recommended percentage is 10-35%. What does that mean? For a person who has a daily intake of 2000 calories, 200-700 of them should be from proteins, which equals to 50-175 grams per protein per day.

How much protein does food contain?

We often ask ourselves which foods contain a high level of proteins or rather how should we take them. This depends on personal preference and way of nutrition. The biggest amount of protein is found in foods of animal origin like meat, fish, eggs, milk and dairy. On the other hand, plant-based proteins can be found in beans, lentils, chickpeas, tofu cheese, nuts and soy. The people who practice vegetarianism or have a vegan diet get their protein from plant products. Different types of foods contain a different amount of protein per 100 grams. As an example, we will show you some of the most commonly used foods.

Examples of foods with the amount of protein they contain

Ile Kuzmnoski, MD

Fats

16-03-2023 | Healthy meals

What are fats?

Fat is one of the three macronutrients that are essential for human health, along with carbohydrates and protein. Fats play a number of important roles in the body, including providing energy, helping to absorb and transport vitamins and minerals, and supporting cell growth and development. 

Types of fats?

There are different types of fats, including saturated, monounsaturated, polyunsaturated and trans fats. Saturated fats are typically found in animal products such as meat and dairy, and are solid at room temperature.
Monounsaturated and polyunsaturated fats, on the other hand, are typically found in plant-based foods such as nuts, seeds, and oils, and are liquid at room temperature.
Trans fats, also known as partially hydrogenated oils, are typically found in processed foods and are created through a process of adding hydrogen atoms to liquid vegetable oils to make them more solid.
Saturated fats have been linked to an increased risk of heart disease, and it is recommended that people limit their intake of these fats.
Monounsaturated and polyunsaturated fats, on the other hand, have been shown to have a number of health benefits, including reducing the risk of heart disease and improving cholesterol levels. One type of polyunsaturated fat, omega-3 fatty acids, is particularly important for human health. Omega-3 fatty acids are found in foods such as fish, nuts, and seeds, and are important for brain and heart health. Trans fats, however, have been shown to have negative effects on health. They are known to increase the risk of heart disease by raising “bad” LDL cholesterol levels and lowering “good” HDL cholesterol levels. They also increase inflammation in the body, which can contribute to the development of chronic diseases such as heart disease and diabetes. It is recommended to avoid trans fats as much as possible, and to check food labels for partially hydrogenated oils. The American Heart Association recommends that adults limit their intake of saturated and trans fats, and aim to get most of their fat intake from monounsaturated and polyunsaturated fats.

What kind of fats should I consume?

 Fats are an important macronutrient that play a number of important roles in the body. However, it is important to be mindful of the different types of fats and to consume them in moderation. Monounsaturated and polyunsaturated fats, particularly omega-3 fatty acids, are particularly beneficial for human health. Trans fats, on the other hand, should be avoided as much as possible, as they have been shown to have negative effects on health.

How much fats should I consume?

The association recommends that adults should aim to get no more than 5-6% of their daily calories from saturated fats, and that trans fats should be avoided as much as possible. The American Dietetic Association recommends that adults should consume 20-35% of their daily calories from fats. This would mean for a person consuming 2000 calories a day, 400 to 700 calories should come from fats. This is a general recommendation and it can vary based on the specific needs and goals of the individual. It is important to note that the specific recommendations for fat intake can vary depending on factors such as age, sex, activity level, and overall health. It is always best to consult with a healthcare professional or a registered dietitian to determine the appropriate amount of fat intake for your individual needs. 

Ile Kuzmanoski. MD