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What Are the Benefits of Protein in Your Diet?

Posted on January 10, 2018 |

Proteins satisfies your hunger – One of the best benefits of eating the best protein food is that they can easily satisfy your hunger.

It regulates your blood sugar levels – Another benefit to eating protein is that it keeps your blood sugar stable. This is important so that your blood sugar level will not spike suddenly leaving you tired afterward.

It prevents cravings – Eating the proteins, can curb cravings, so you will not give in to the temptations of those sweet and salty.

It helps with weight loss – Proteins help fill the belly up and make it last for a long time, so you don’t want to eat as much.

It protects the heart – Protein are also beneficial to the heart. When eaten in adequate amounts, it can prevent heart problems like stroke, high blood pressure, and even heart attack.

Protein can help you shed those unwanted pounds — and keep your belly full. But it’s important to eat the right amount and the right kind of protein to get its health benefits.

Seafood

Seafood is an excellent source of protein because it’s usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart healthy kind it has omega-3 fatty acids.

White-Meat Poultry

White meat poultry for excellent, lean protein. Dark meat is a little higher in fat.

Milk, Cheese, and Yogurt

Not only are dairy foods like milk, cheese, and yogurt excellent sources of protein, but they also contain valuable calcium, and many are fortified with vitamin D. Choose skim or low-fat dairy to keep bones and teeth strong and help prevent osteoporosis.

Eggs

Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day.

Beans

One-half cup of beans contains as much protein as an ounce of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.

Pork Tenderloin

This great and versatile white.

Soy

Eating soy protein instead of sources of higher-fat protein — and maintaining a healthy diet — can be good for your heart.

 Almonds

Almonds are a popular type of tree nut.

They are loaded with important nutrients, including fiber, vitamin E, manganese and magnesium.

Cottage Cheese

Cottage cheese is a type of cheese that tends to be very low in fat and calories.

It is loaded with calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients.

 

Greek Yogurt

Greek yogurt, also called strained yogurt, is a very thick type of yogurt.

Milk

Milk is highly nutritious.

Broccoli

Broccoli is an incredibly healthy vegetable, loaded with vitamin C, vitamin K, fiber, and potassium.

Tuna

Tuna is a very popular type of fish.

It is low in both fat and calories, so what we’re left with is mostly just protein.

Quinoa

Quinoa is a seed/grain that is currently among the world’s most popular superfoods.

Protein Requirements

It’s best to eat small amounts of protein throughout the day instead of a very large serving only once or twice. This gives your body the right amount of protein it needs at any given time, since only so much can be utilized at once (the rest will be stored as fat or eliminated). Because your body cannot store protein, eating it throughout the day is the surest way to balance your blood sugar levels, ward off hunger and support your metabolism.

RDA states that 0.8 g of protein/kg of body weight per day is adequate for all adults. But research indicates that protein requirements increase with age.

Recommendations for how much protein is enough for older people vary, but current studies suggest that most people over age 65 should take in about 1 g to 1.2 g of protein/kg of body weight per day to maintain muscle mass function.

It’s true that having a high-protein diet can satisfy your hunger, but if you go too far over the side of the pyramid, you might find your scale tipping over, too.

Another indicator that you might be OD-in on protein is a constant desire for water. In fact, too much protein can cause mild dehydration.  Other symptoms that you may note if you are having too much protein: bad breath, foggy brain, bad mood, etc.

In summary, proteins are good for your body and mind. The right amount depends on age, weight, and activity level. Research is showing that higher levels of proteins are important for our overall health and wellbeing.

For more information on health and wellness: Healthy Lifestyle Choice

 

 

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