With pre-packaged and processed food items flooding our daily diets, many people aren’t getting enough protein. Protein, alongside carbohydrates and fats, is an essential macronutrient, meaning we need it in large amounts and the body is able to create energy from it.
Yet, there’s so much more to protein than energy! The body primarily uses carbs and fats for energy. Meanwhile, protein is used as a building block for a variety of cells and tissues, including muscle mass, skin, nails, bones, hormones, and more. So, let’s dig a bit deeper into this macronutrient. What are the benefits of protein? How much should you eat each day? And what are some eays go-to protein food options?
Why Protein Matters
Contrary to popular belief, adequate protein isn’t just necessary for muscle growth. We also need it for regular functioning of our bodies and their systems. So, what are some benefits of protein that you should know?
1. Protein can play a major role in sustainable weight loss and maintenance.
Research demonstrates how protein makes us feel fuller for longer. In fact, adding more protein to your daily diet can actually make it easier to create a caloric deficit if weight loss is your current goal. On top of this, eating adequate protein can help us sustain a healthy weight by ensuring we get our calories from a filling and nutritious sources as opposed to empty calories that cause us to become hungry mere hours after eating.
2. It contributes to better bone health!
Animal protein, specifically, is shown to improve bone health, mass, and density. This can be particularly beneficial for women post-menopause who may be at a higher risk of osteoporosis (a lower bone density that increases one’s risk of fractures).
3. It might even lower blood pressure.
Research shows how increased protein intake leads to a lower and healthier blood pressure. Further evidence also demonstrates protein’s effectiveness in decreasing bad cholesterol and triglycerides, leading to improved overall cardiovascular health.
4. It may increase fat burning.
Protein has a higher thermic rate than other macronutrients, meaning it takes a lot of energy to break down and digest. This means you might just burn more when eating more protein!
5. It can help balance blood sugar levels.
When combined with carbs and fats, protein can actually slow down the absorption of these foods, helping to regulate blood sugar levels. This helps prevent blood sugar spikes and dips, which can impact our mood and energy levels during the day.
How Much Protein Should You Eat?
Generally, it’s recommend to eat about 0.8 grams of protein per kilogram of bodyweight. However, individuals looking to put on muscle or individuals who are very active, may require more, such as 1-2 grams per kilogram of bodyweight.
Some easy options for protein include:
- Chicken
- Beef
- Tofu
- Greek Yogurt
- Fish
- Eggs
- Milk
- Cheese
- Quinoa
- Nuts & Seeds
- Oats
Combining the above with healthy carbohydrates and fats, such as having chicken and veggies, can provide a whole and balanced meal. Many individuals might also find it easier to prepare their protein foods ahead of their busy week (then put them in the fridge or freezer) to ensure they have quick go-tos when life get chaotic.
Want to learn more about enhancing your health and wellness? Book your FREE discovery call with your local Finsbury Park chiropractor. BOOK NOW.