The symptoms of not getting enough protein and how they appear in our body, and here’s how to know.
Protein is one of the basic components of our body; so it’s natural to wonder if the symptoms of protein deficiency can develop if we don’t get enough in our daily diet.
You probably already know that protein helps to build muscle and plays a key role in feeling full and happy throughout the day. However, they do much more than is usually attributed to the name. Protein lives in every cell of our body, which means that a lack of protein in the diet can have many side effects. But real protein deficiency is rare in the average person in developed countries who provide access to a variety of food sources. However, this does not mean that this is not the case.
What is the main cause of protein deficiency?
The main cause of protein deficiency is, of course, insufficient consumption of high-protein foods. Some groups should pay more attention to protein intake (vegans, vegetarians, the elderly (). Again, clinical protein deficiency, even among vegans, is relatively rare, as gaining 0.8 grams of protein per kilogram of body weight is not a major challenge for most people with access to rich foods (even if those foods are of plant origin).
Symptoms of not getting enough protein
The symptoms of protein deficiency vary depending on the serious condition. However, there are some signs to consider.
Proteins, along with fats, are digested more slowly than carbohydrates. Especially if you eat a meal that is low in protein, it will digest faster and cause a rise in blood glucose. This growth is in decline, and as glucose levels continue to rise and fall, we want more sugar. Eating protein with carbohydrates is essential for slower digestion, and for changes in blood glucose levels to be gradual over time.
Hunger more often
You’ve probably noticed that you get hungry during the day when you run out of protein at meals. This is because proteins reduce the level of the hormone “hunger” by stimulating the production of other hormones that make you feel full and full of ghrelin. As a result, a lack of protein can increase appetite and, in fact, lead to overeating.
Weakness and fatigue
For most people, consuming too little protein during the day will not lead to a drop in energy in the short term. However, consuming too little protein in the long run “breaks down” the muscles in the body to supply it with protein. This leads to energy loss and fatigue. Experts believe that weakness and fatigue are two early signs of protein deficiency.
Improper protein can cause these symptoms in younger people as well, which can be of particular concern to the elderly. A 2018 study found that not having enough protein is associated with vulnerability at age 60 or older.
Also read … Daily Protein Intake – How Much Do We Really Need?
Loss of muscle mass
If we do not have enough protein, our body will not be able to regenerate properly and we will start to lose muscle mass. Due to the lack of protein, amino acids still need to be used for key functions, such as tissue repair and the production of key enzymes. Muscle proteins are used for this, which can lead to loss of muscle mass.
Problems with skin, hair and nails
A 2019 study published in the journal Indian Dermatology Online examined people who consumed less than half the recommended daily amount of protein (meaning they had a severe deficiency). These issues indicated that they had skin and hair problems, including hair loss, acne, melasma, and premature aging.
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