In the daily hustle and grind of a super-fast and challenging life, everyone needs to stay on their feet and remain able enough to manage their lives well. A person’s regular meal should have all the nutrients like carbohydrates, proteins, fats, vitamins, minerals in the right amounts because each of them is needed equally to give complete nutrition and a sense of well being to an individual.
Protein is a macronutrient that makes up the building blocks of organs, muscles, skin, and various hormones. Our body needs protein for repair and maintenance of the tissues. And it is needed in adequate amounts for the growth of children. It has been seen by research that eating protein can also help in weight loss and reduction in belly fat while increasing muscle mass and strength.
Health benefits of proteins
Proteins give us the energy to get up and keep it going. Some of the health benefits of proteins are—
1.Helps the immune system to function properly keeps the heart and the respiratory system healthy.
2. It is vital to the growth and development of children.
3.It can help reduce the risk of diabetes and cardiovascular disease.
4.It helps to think clearly and improve recalling power.
5.It improves the mood and boosts your resistance to stress, anxiety, and depression.
6.It helps to keep a healthy weight by curbing appetite and providing extra energy.
7.Eating high-quality proteins can help maintain healthy skin, nails, hair, build muscle, and maintain lean body mass while dieting.
How much proteins do we need?
The recommended daily intake of proteins is between 46-63 gms for most adults while pregnant and lactating women need up to 65 gms per day. The daily value for protein is 50 gms per day which is an average number. Athletes or other people wanting to build muscle mass may want to consume more proteins. High protein foods include lean chicken, lean pork, fish, lean beef, tofu, beans, lentils, low-fat yogurt, milk, cheese, seeds, nuts, and eggs.
Why protein keeps you feeling full for a longer amount of time
It has been proven by research that a high-protein diet increases the feeling of satisfaction and fullness, of satiety, decreasing that of constant hunger pangs. A high protein diet is also very effective to reach the target of a weight loss program. It has been seen that teens who consumed a high-protein breakfast were able to prevent body fat gain, reduce the overall food intake amount, and stabilize glucose levels.
Foods high in carbohydrates lead to a spike in blood sugar levels. In the process of digestion, the body changes these carbohydrates into glucose which leads to a sharp rise in blood glucose levels. It is a signal for the pancreas to release insulin and carry the glucose to cells for immediate usage or to convert it to glycogen for storage. And when there is a sudden absence of glucose in the bloodstream a crash comes in. But on the other hand, when insulin is more stable which happens when we eat protein-rich foods, glucose is removed from the bloodstream at a much slower rate preventing crashes.
Some useful ways to increase protein intake in the diet
The Recommended Daily Intake(RDI) for proteins is 50 gms per day. A high protein intake can assist in weight loss, increase muscle mass, and bring overall wellbeing in human health.
1.Eat the protein content first-–While we eat any meal, we must eat the proteins first, especially before the starch. Eating proteins initially can help lower blood sugar and insulin levels from rising abnormally after taking meals.
2.Take protein-rich snacks––Snacks are a good way to get extra proteins in the diet if one makes the right choices. Cheddar cheese has 7 gms of proteins with 20% lesser calories and 4 times the amount of calcium. Cheese doesn’t raise cholesterol levels much and it may benefit heart health.
3.Do a replacement of cereal with egg—Many breakfast foods are low in proteins including toast, bagels, and cereals. Oatmeal though has more protein than most cereals .3 large eggs give 19 gms of high-quality proteins along with important nutrients like selenium and choline.
4.Incorporate chopped almonds in the food–—Almonds are really healthy as they are high in magnesium, fiber, heart-healthy monounsaturated fat, and low in digestible carbs.They contain 6 gms of proteins in a 28-gram serving. A serving of almonds has 167 calories but the body absorbs only 129 calories.
5.Greek yogurt is a good option to include-–-Greek yogurt is a high-protein and versatile food. A 240 gms serving gives 17-20 gms of proteins. It is about twice the amount in traditional yogurt.
6.Salads should have protein-rich content––Salads though have a lot of vitamins, minerals, and antioxidants but they sometimes lack in protein content.
7.Protein shakes will be good––A shake or smoothie can be a great idea for breakfast given that it has a lot of protein content which can be got by using protein powders. Some of the available types are whey, soy, egg, and pea protein.
10.Peanut butter can be paired with fruits––Fruits are rich in antioxidants, nutrients, and fibers but not that standard in having proteins. Peanut butter is a high-protein food with a creamy texture that complements firm fruits like apples and pears.
Proteins are essential for maintaining and repairing body tissue. It also helps to lose weight. Plant-based foods like lentils are a good option of proteins for vegans. A diet without proteins or with excessive amounts of protein is harmful to human health. So we must eat food containing a balanced amount of proteins to be eating a balanced and nutritious diet and to stay healthy, happy, and superfine.