--- title: "El Mito de las Proteínas - IVU - International Vegetarian Union" description: "El Mito de las Proteínas: Unión Vegetariana Internacional (IVU) El Mito de las Proteínas de la Australian Vegetarian Society En el pasado, se creía que no se podía ingerir demasiada proteína. Tan recientemente como los años 50, la gente consciente" url: "https://ivu.org/international-vegetarian-union/resources/interviews/5961-spanish-trans-avs-protein.html" date: "2026-11-06T00:13:04+00:00" language: "en-GB" --- # El Mito de las Proteínas **Unión Vegetariana Internacional (IVU)**| ![IVU logo](https://ivu.org/images/legacy/history/members/pics/ivu-con4.gif) | | |---|---| | | **El Mito de las Proteínas** de la **[Australian Vegetarian Society](http://www.moreinfo.com.au/avs/)**--- En el pasado, se creía que no se podía ingerir demasiada proteína. Tan recientemente como los años 50, la gente consciente de su salud trataba de aumentar su ingestión de proteínas. Sin embargo, ahora el australiano medio consume el doble de la cantidad de proteína que requiere su cuerpo. ### La Base de La Vida El cuerpo construye las proteínas con aminoácidos, que, a su vez, proceden de las proteínas que se ingieren. Una dieta variada de frijoles, lentejas, cereales y verduras contiene *todos los aminoácidos esenciales*. Se creía antes que había que comer varios alimentos vegetales juntos para aprovechar todo su valor proteico, pero muchos expertos en nutrición, incluso la prestigiosa Asociación Dietética Americana, han determinado que la combinación intencional no es necesaria \[1\]. Mientras la dieta incluya una variedad de cereales, legumbres y verduras, las necesidades proteicas estarán cubiertas. ### El Problema del Exceso de Proteínas La dieta media australiana contiene carnes y productos lácteos, y por ello es a menudo rica en proteína. Según las investigaciones gubernamentales, por término medio las mujeres consumen más de 70 gramos y los hombres más de 100 gramos de proteína cada día \[10\]. Compare esto con la recomendación de la Organización Mundial de Salud de 29 gramos para las mujeres y 37 gramos para los hombres \[9\]. Algunos estudios han relacionado la ingestión excesiva de proteína con diversos problemas graves de salud como las enfermedades del riñón, ciertos cánceres y la osteoporosis. ### La Enfermedad del Riñón Hay evidencia de que cuando la gente consume demasiada proteína, ingieren más nitrógeno del necesario. Esto fuerza a los riñones que deben evacuar el nitrógeno extra por medio de la orina. A las personas que padecen esta enfermedad se les recomienda dietas bajas en proteínas \[2\]. ### El Cáncer Aunque la grasa es la sustancia dietética más responsable de aumentar el riesgo de cáncer, la proteína también pueda jugar su papel. Las poblaciones que comen carne regularmente, tienen un riesgo superior de cáncer de colon (3), y ciertos investigadores creen que la grasa, la proteína, los cancerígenos, y la ausencia de fibra en la carne, todos juegan un papel decisivo. En 1982, el Consejo Nacional de Investigaciones (EE.UU.) señaló la relación entre el cáncer y la ingestión de proteína \[4\]. ### La Osteoporosis y los Cálculos Renales Las dietas que contienen mucha proteína, especialmente animal \[5\], se sabe que hacen que el organismo excrete más calcio del normal por la orina \[6\] y posiblemente aumenta el riesgo de osteoporosis. Los países con dietas más bajas en proteína tienen menores incidencias de osteoporosis y fracturas de cadera \[7\]. La mayor expulsión de calcio aumenta el riesgo de cálculos renales. Unos investigadores en el Reino Unido demostraron que al añadir 140 gramos de pescado (aproximadamente 34 gramos de proteína) a una dieta normal, el riesgo de formar cálculos en las vías urinarias aumentó hasta un 250 por ciento \[8\]. Durante muchos años se ha creido que los atletas necesitaban mucha más proteína que otras personas. La verdad es que los atletas necesitan sólo un poco más de proteína, que se obtiene fácilmente con las raciones más grandes que requieren para su mayor ingestión de calorías. Las dietas vegetarianas son excelentes para los atletas--¡solo hay que preguntar al atleta vegetariano Carl Lewis que es uno de los hombres más rápidos del mundo! ### La Proteína Saludable Las plantas no tienden a contribuir a un exceso de proteína, por lo tanto para consumir una dieta saludable que contenga suficiente --pero no demasiada-- proteína, simplemente sutituya los productos animales con cereales, verduras, legumbres (guisantes, frijoles, y lentejas), productos de soja y frutas. Con tal de que Ud. coma una variedad de alimentos vegetales en cantidades suficientes para mantener su propio peso, su cuerpo obtendrá suficiente proteína nutritiva y saludable. **REFERENCIAS** 1. Opinión de la Asociación Dietética Americana (American Dietetic Association): Las Dietas Vegetarianas. J Am Diet Assoc, 1988;88:351-355. 2. El Nahas AM, Coles GA. El tratamiento dietético de la insuficiencia renal crónica: diez preguntas sin respuesta. The Lancet, 15 de marzo 1986:597-600. 3. Pellet PL, Las necesidades de proteína en los humanos. Am J Clin Nutr, 1990:51:723-737. 4. Comité de Dieta, Nutrición y Cáncer del Consejo Nacional de Investigaciones. Dieta, Nutrición y Cáncer. Wáshington, 1982. 5. Zemel MB. La utilización del calcio: efectos de variar los niveles y fuentes de proteína dietética. Am J Clin Nutr, 1988;48:21. 6. Sherman, HC. Las Necesidades de Calcio en el Hombre. J Biol Chem, 1920;44:21. 7. Hegsted DM. Calcio y Osteoporosis. J Nutr, 1986;116:2316-2319. 8. Robertson PJ, et al. Los efectos del alto consumo de proteína animal sobre el riesgo de formación de cálculos en las vías urinarias. Clinical Science, 1979; 57:285-288. 9. El Plan McDougall, Dr. J. & M. McDougall, 1983, pág. 95. Las cifras son para una mujer que ingiere 2.300 calorías al día y un hombre que ingiere 3.000 al día (las llamadas dietas "medias"). 10. Hacia una Mejor Nutrición para los Australianos, Departamento de Servicios Comunitarios y de Salud, 1987, página 56. | \| \| A note on this archive. The history section of this website is drawn from a body of legacy content originally compiled by John Davis, former manager of the International Vegetarian Union. It represents his curation of historical material, and in places includes passages written by him directly. Over the years, the IVU website has migrated between several different hosting servers. In the course of these migrations, a number of PDF files were unfortunately lost, and **some links to PDF documents may no longer function**. Where this is the case, we have chosen to leave the original link text in place, as it may itself carry information of historical value. - Hits: 1023 ### Vegan Recipes - [![VEGAN ENOKI MUSHROOM FLOSS](https://ivu.org/media/zoo/images/th10%20513_44e4c851a7692c2798abb55ab66b13ea.jpg "VEGAN ENOKI MUSHROOM FLOSS")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-enoki-mushroom-floss.html "VEGAN ENOKI MUSHROOM FLOSS") #### [VEGAN ENOKI MUSHROOM FLOSS](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-enoki-mushroom-floss.html "VEGAN ENOKI MUSHROOM FLOSS") [Breakfast and brunch](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/breakfast-and-brunch.html) [Fake Meats (Tofu etc)](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/fake-meats-tofu-etc.html) [Vietnam](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/vietnam.html) - 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