跟读练习: Are we eating too much protein? - What in the World podcast, BBC World Service - 通过YouTube学习英语口语

So are there any side effects or risks of eating these high protein foods?

⏸ 已暂停

速度:

248 句

如果句子过短或过长，请点击 Edit 进行调整。

So are there any side effects or risks of eating these high protein foods?

Yes, so a lot of high protein foods or ones that are marketed as being high in protein

can also fall into the category of ultra processed foods.

Tea bags?

I don't think you can get protein in your tea bags.

Oh.

Hello, it's Hannah Gelbart here.

Welcome back to What in the World from the BBC World Service.

Today we're talking about protein because it is really having its moment in the spotlight from cereal bars to porridge,

popcorn, even booze.

When you go into a shop these days,

everything seems to be shouting about just how high protein it is.

And it's a really important nutrient.

We're told that it helps us build muscle,

it helps our body to repair itself,

helps us keep ourselves fuller for longer.

But how much protein is in these so-called high protein foods?

How much do our bodies actually need?

We are going to be cutting through the hype to find out what high protein actually means

and whether it's healthy or just a health fad.

Joining us here today from the What In The World team is Chelsea Coates, a BBC journalist.

Hello, welcome to the show.

Hi Hannah.

So you've got a quiz for me.

I do.

A surprise quiz.

Okay, to kind of give you an idea of the scale of how many high protein foods are out there.

I'm going to ask you about a series of foods and then you need to guess if there's a high protein version.

All right.

So true or false?

Okay.

So first up we have bread.

Yes I've bought high protein bread.

Really?

Yeah with linseeds in it.

Okay so like this is like a regular,

this is your go-to bread now?

One of, one of.

Okay.

It's one I've got in the freezer.

Next up Snickers.

Yes.

Indeed because they have the kind of peanutty.

Exactly.

Nuts again.

Now it's gonna get a little bit harder.

Tea.

I'm thinking of milky tea because the milk would obviously be protein.

So if you had tea powder,

I could see how tea powder,

but tea bags, I don't think you can get protein in your tea bags.

Oh.

In fact, you can.

You can.

And interestingly, when we searched for kind of high protein tea,

it also had on the label plant-based,

which you would assume if it's a herbal tea, it is plant-based.

So what is it, like pea protein tea?

Yeah, I don't know lots of kind of like herbal teas like fruit teas

and they kind of add powder protein powders interesting

um next up water protein water look

if you can get protein tea i'm gonna say you can get protein water

and you would indeed be correct yeah there is a protein water brand

so as you can see from that quiz there is a huge

and growing amount of high protein or added protein products and why Why is that?

Why are we so obsessed with it?

Well, it's because there's such a growing industry behind high protein products.

It's the fact that the protein powder market alone is projected to be around $19 billion worth by 2030.

So it's only set to grow from where it is now.

And it's really fascinating when you consider the fact

that high protein products used to mostly be targeted towards bodybuilders

or people that are really keen on going to the gym and you could only really find them in,

say, like specialist nutritional food shops.

But that's all changed now because protein isn't just associated with extreme bodybuilding.

It's also associated with having a healthy balanced diet in general.

And a lot of that has to do with clever marketing techniques by the food industry,

but it also has to do with our changing attitudes towards diet culture and being healthy in general.

So a lot of people are chasing a kind of toned but also skinny body.

And because protein is associated with building muscle,

it kind of has this halo effect.

So when people hear the word protein they think of not just being healthy generally

but having that ideal body and so

when we add it on to the names of all of these snacks

that we were mentioning earlier they immediately take on an appeal

and so that's why we're seeing such a growth i feel very guilty right now

because i'm a bit of a gym girly i want

that toned slim body

and i try to have protein in every single meal have

i fallen for it how much protein do do i actually need to eat versus how much am i being marketed?

So the amount

that you often hear quoted by experts is around 55 grams for men in a day

and then around 50-45 grams for women in a day.

But there's not really a one-size-fits-all for how much protein that you need.

So really it depends on how much you weigh,

how old you are and also how active you are.

So the World Health Organization says that for every kilogram of your body weight

you need around 0.8 grams of protein in a day.

100

But that can be even higher if you have a really active lifestyle,

101

so you go to the gym really regularly,

102

or if you're a professional athlete,

103

for example, that amount could go up to 1.5 grams of protein for each kilogram of your body weight every single day.

104

So it varies.

105

However, the thing is, most studies show that most of us,

106

especially in the US, in the UK and in Canada,

107

are actually already eating more protein than we need.

108

So I said that figure of around 50 grams of protein a day.

109

Most of us are actually getting around more like 100 grams of protein a day.

110

So already double the kind of minimum requirement that you need to be healthy.

111

Hi, my name is Pass.

112

I'm a chef and fitness enthusiast based in Lagos.

113

When I was in school,

114

I used to use protein powders, right?

115

I don't know if it was my mindset,

116

but I think it worked.

117

Then I could see results and stuff.

118

I think also thinking about it now,

119

one reason that made it work was because it was more of supplementing for my food.

120

But for me, what works for me is poultry,

121

like eggs, chicken, especially chicken breasts.

122

For me, I don't necessarily need protein powder,

123

but I see the results just by what I eat.

124

Hi, my name is Caroline Kiambo and I am a digital producer from Nairobi, Kenya.

125

I am definitely team Whole Foods when it comes to protein.

126

I've never really been into protein shakes, bars or powders.

127

For me, it's all about the real food that fuels me right.

128

I am big on meal prep.

129

Think grilled chicken, some boiled eggs,

130

beef stew and sometimes fish.

131

I try to include protein in every single meal,

132

whether it's breakfast omelets, chickpeas for lunch or dinner,

133

a generous helping of nyama.

134

That's mostly beef stew.

135

It just works better for my body.

136

It keeps me full, helps me with recovery.

137

And honestly, I enjoy chewing my food, not drinking it.

138

So yeah, no head to the protein shakes and powders,

139

but I'm keeping it classic with my protein choices.

140

So are there any side effects or risks of eating these high protein foods?

141

Yes so a lot of high protein foods or ones that are marketed as being high in protein

142

can also fall into the category of ultra processed foods.

143

So those are foods that

144

contain additives or ingredients that you wouldn't typically find in your kitchen at home

145

or use in cooking and those foods have been associated with heart problems

146

and also the development of diabetes so

147

if you're eating a high protein snack like the ones we mentioned earlier we're seeing it added to pizza

148

and ice cream if they also have added sugar

149

or kind of added really long chemicals

150

that you've never heard of they might be high

151

or ultra processed foods and

152

so it's best to kind of look carefully at the label

153

also we mentioned protein powder earlier is a really lucrative business for those.

154

However, studies in India last year and also in the US showed that sometimes they don't,

155

so the labels can be misleading.

156

So they say they contain a certain amount of protein

157

but actually the actual contents might be high or lower and

158

that can lead to kind of a spike in your protein

159

which you want to spread it out through the day so that's not actually quite healthy for your intake.

160

And then on top of that some of them were also found to contain heavy metals and other harmful toxins.

161

So it's best to kind of be really careful with which high protein foods you're eating.

162

And go back to basics if you're in doubt, right?

163

Exactly, yeah.

164

You've also been speaking to a nutritionist to get some of the science behind protein.

165

Yes, so I've been talking to Cara Harbstreet.

166

She is the dietitian behind a YouTube channel called Street Smart Nutrition,

167

and she explained why protein is so important for our diet.

168

Protein is one of our three macronutrients along with carbohydrates and fat,

169

which means that our body can use them for a number of different functions.

170

They provide energy, but protein is especially important because they are the building blocks for lots of other things in the body.

171

So everything from enzymes to muscle, supporting our immune system.

172

We utilize protein in so many different ways.

173

And because we source protein from our diet,

174

it is one of the most important nutrients that a lot of people are focusing on right now.

175

And would you say that the source of protein changes how well your body can absorb it?

176

So are plant-based proteins, for example,

177

better than meat-based proteins, the ones that you get from like animal sources like eggs or fish?

178

The most important thing when differentiating between animal-based proteins and plant-based proteins is the amino acid profile.

179

So a protein is a rather complex molecule.

180

It's made up of many different individual amino acids,

181

and each protein source has its own unique amino acid profile.

182

Those different amino acids are each absorbed in the small intestine.

183

That's where our body kind of unpackages these complex proteins and puts them to use in the body.

184

So when it comes to differentiating between animal-based and plant-based,

185

it's really difficult to determine if one is necessarily,

186

quote-unquote, better than the other.

187

When it comes to digestion,

188

it's really about those individual amino acids and looking at,

189

are we getting the ones that our bodies cannot make themselves?

190

That's where animal-based proteins are often deemed higher quality because they are providing

191

those essential amino acids that our bodies can't make on their own.

192

But that's not to say that we can't get all of our protein needs met through plant-based sources only.

193

Can you give us your three top tips for getting enough protein in your diet?

194

Well, first and foremost, I recommend not skipping meals,

195

and this really includes breakfast.

196

I see this trend among many of my clients and patients that I've worked with.

197

And so simply adding a high protein

198

or higher protein meal at the beginning of the day can be a very easy way to boost your total protein intake.

199

Another option that I would recommend is looking at your total meal

200

and really determining what is the highest protein option you have.

201

It may just be a matter of adjusting the portion sizes to ensure that you are hitting your protein needs.

202

A slightly larger serving of even a whole grain option or a dairy option,

203

something that you may not typically think of as being the highest protein,

204

can still provide a few extra grams.

205

And then my third and final tip is not to overlook or discount those plant-based options.

206

As we were saying earlier,

207

it really comes down to that amino acid profile for determining the quality of a protein.

208

But there's many great options in the plant-based category that carry additional benefits.

209

So adding things like those whole grains,

210

beans and legumes, nuts and seeds.

211

None of these foods are exclusively protein-based,

212

but they're also delivering fiber and fat,

213

which are two other factors that can help you feel more full and satisfied after you eat.

214

So Chelsea, there's all this hype around protein.

215

Is it distracting us from any other products,

216

ingredients or nutrients that we might not be paying as much attention to?

217

So one nutrient experts say that we really need to be paying more attention to is fibre.

218

So it's not as appealing maybe as protein.

219

It's not sexy is it?

220

It's not like build muscle with this fibre.

221

Exactly.

222

I think of fibre and then I usually link it to maybe the less...

223

Going to the toilet?

224

I was going to say the less glamorous parts of your digestive system,

225

but that's more to the point.

226

Exactly.

227

So experts say that we should be eating around 25 grams a day,

228

but most of us are eating less than 20 grams of fiber.

229

And so fiber foods are usually plant foods.

230

So those are seeds, nuts,

231

anything that kind of like we mentioned earlier, helps your digestive system.

232

But it also helps to even out your blood sugar levels.

233

it has a whole myriad of other benefits

234

that we might be missing out on if we're not maximising the amount of fibre that we have.

235

So we might be seeing a fibre fad in the future as more people gain awareness of the fact

236

that it has a lot of health benefits.

237

Great, so next time I go into the shop I have to choose between the high protein and the high fibre.

238

I'll get one of each.

239

I'm just going to go to the fruit and vegetable aisle.

240

Yeah, go back to basics,

241

exactly, that's what I say.

242

Chelsea thanks so much for coming into the studio thank you Hannah

243

and thank you for joining us do let us know your

244

thoughts about protein high protein high fiber what are important factors

245

in your diet you can drop us a line in the

246

comments below right here on YouTube we're also on Instagram

247

and on WhatsApp I'm Hannah Gelbart this is What's in the

248

World from the BBC World Service we'll see you next time

TRENDING

什么是跟读法？

跟读法 (Shadowing) 是一种有科学依据的语言学习技巧，最初开发用于专业口译员的培训，并由多语言者Alexander Arguelles博士普及。这个方法简单而强大：您在听英语母语原声的同时立即大声重复——就像是一个延迟1-2秒紧跟说话者的影子。与被动听力或语法练习不同，跟读法强迫您的大脑和口腔肌肉同时处理并模仿真实的讲话模式。研究表明它能显着提高发音准确性，语调，节奏，连读，听力理解和口语流利度——使其成为雅思口语备考和真实英语交流最有效的方法之一。

☕ 请我们喝杯咖啡

由于您的支持，ShadowingEnglish 保持完全免费。服务器和 AI 费用高昂——您的咖啡将帮助我们继续前行！🙏

通过 PayPal 捐赠

ShadowingEnglish.com – 英语跟读练习

使用跟读技巧流利地说英语。听正宗的YouTube视频，逐句跟读，建立真实的发音和流利度——全球雅思学习者都在使用。

跟读练习: Are we eating too much protein? - What in the World podcast, BBC World Service - 通过YouTube学习英语口语

热门

关于本课

关键词汇与短语

练习技巧

什么是跟读法？

跟读练习: Are we eating too much protein? - What in the World podcast, BBC World Service - 通过YouTube学习英语口语

下载应用

关于本课

关键词汇与短语

练习技巧

什么是跟读法？