The Benefits of Protein

The Benefits of Protein

The Benefits of Protein

Protein is an essential macronutrient that your body needs an adequate supply of to perform a variety of important tasks, including making enzymes, hormones, and body chemicals. Protein is also a major component of bones, muscles, cartilage, skin, and blood. Listed below are benefits of protein that affect blood sugar, weight, muscle, and bone health.

Blood sugar management – Because protein is digested slowly, it can help prevent a rise in blood sugar when eaten with carbohydrates. This effect may be more likely to occur when overall carbohydrate intake is slightly decreased and overall protein intake is slightly increased to reach a protein to carbohydrate to fat ratio of 30:40:30 vs. 15:55:30 (1).

Satiety – Protein can help you feel full and satisfied quicker and for longer than carbohydrates and fat because it is more slowly digested (2).

Weight loss – Because protein increases satiety, your body’s hunger signal remains suppressed between meals for longer, leading to less snacking and overall consumption of food (2).

Muscle building – If you’re trying to build muscle with strength training, protein is essential for repairing muscle and promoting growth. You may need to increase your protein intake due to the increased catabolism of muscle experienced during strength training (3).

Bone health – Diets high in protein promote bone growth by stimulating an anabolic hormone, insulin-like growth factor I. In addition, some protein sources contain are a good source of calcium and phosphorus which help to prevent calcium losses in bone (4).

 

References

  1. An increase in dietary protein improves the blood glucose response in persons with type 2 diabetes
  2. Protein, weight management, and satiety
  3. Protein Needs for Athletes
  4. Amount and type of protein influences bone health

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Collette Sinnott, RD, CPT

Hi there! I am a registered dietitian & certified personal trainer with a love of cooking and the outdoors! I created this blog to share my nutrition and fitness expertise and promote healthy lifestyles focused on disease prevention. I advocate for variety in food choices without restriction and encourage others to eat mostly nutrient-dense foods while including enjoyable foods. I am also passionate about fitness and recognize the benefit in moving a little each day!

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👉HINT: plain yogurt tastes surprisingly like sour cream which means you can get an extra dose of probiotics, protein, and calcium by making this simple swap!
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Pesto is so easy to make and can be made so many different ways! Not to mention it's versatility and #positive nutrition profile, including unsaturated fats, #protein, #fiber, and many #vitamins and #minerals. The version I made here includes #walnuts + #sunflower seeds + #oorganics fresh herb #salad + #canola oil. A quick blend in my food processor was all it took to get a nice, smooth texture!

The basic #recipe includes:
🌰 Nuts/seeds
🌱 Greens
🥑 Oil
🧀 Cheese (optional)
🥄 Salt & pepper
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