The Benefits of Eating Protein
You may have heard that protein has been getting a lot of attention lately, but is the hype justified? Protein is a macronutrient in our food, along with carbohydrates and fats, that our bodies require in large amounts. In comparison, micronutrients are the vitamins and minerals required for various functions in smaller quantities. Both are vitally important.
It is quite common for our diets to be heavily weighted towards carbs (bread, pasta, crackers, chips, cookies), because those foods are easier to grab on the run and often fill up the pantry and our bellies... temporarily.
The reason that protein is getting some recognition is because of the ways it supports key aspects of our health: metabolism, blood sugar regulation, immune function, muscle mass, and hormone balance.
1. Structure
As you can see, there are many benefits of eating protein even if you aren't a body builder! Most protein sources are also abundant in several micronutrients, like zinc and selenium, which gives you a good return on your nutritional choices.
What about perimenopause & post menopause?
This is the area where you might especially be hearing about protein as a health superstar. When key aspects of metabolism, hormones, and structure begin to shift, a more refined approach to our health begins to surface. Often you will hear that we can no longer get away with 'bad habits' in our 40s and beyond. What this really means is that the mechanisms that were keeping our bodies in balance before can no longer compensate. Symptoms pop up to get our attention, which is actually a great thing! This means we have an opportunity to make adjustments. The key markers for longevity, fracture risk, cardiovascular health, muscle mass, and blood sugar regulation can all be improved with eating more protein.
How much protein should I eat?
The quantities vary greatly depending on your body type, fitness levels, and goals, so you will need to consider your own unique needs. In general, I suggest getting at least 75 grams per day, which is 25 grams at each meal. The calculation is here:
Caution for those with kidney issues, as a high protein diets might not be the best choice. This is something to discuss with your health practitioner.
What kinds of proteins are best?
This question is a little trickier because there are different reasons from ethical, economic, to ease of digestion, that play a role in our protein choices. Keep in mind that you would need to eat larger quantities of plant-based proteins to achieve the same amount you would get from animal sources. A quick internet search will provide you with the number of grams of protein for each food. You might be surprised to learn that one egg only provides about 7 grams of protein!
What if I have trouble digesting certain proteins?
If you get indigestion from eating red meat, it's quite likely your stomach needs some extra support doing its job. A digestive enzyme containing hydrochloric acid and pepsin or a spoonful of apple cider vinegar before a meal could be a great benefit. Sometimes osteopathic adjustments also help with structural misalignment of this area.
If your troubles are more with beans and legumes, where you feel bloated or gasey after eating chickpeas or pea protein, it could be a digestive issue, a food sensitivity, or dysbiosis in the intestines causing fermentation. Once again, digestive enzymes could be helpful, or selecting foods that don't create those symptoms.
Overall, I've been recommending that people look to add more protein to their diets because:
If you'd like to discuss your unique nutritional needs or digestion, please reach out!
Have a great day,
Dr Christa
You may have heard that protein has been getting a lot of attention lately, but is the hype justified? Protein is a macronutrient in our food, along with carbohydrates and fats, that our bodies require in large amounts. In comparison, micronutrients are the vitamins and minerals required for various functions in smaller quantities. Both are vitally important.
It is quite common for our diets to be heavily weighted towards carbs (bread, pasta, crackers, chips, cookies), because those foods are easier to grab on the run and often fill up the pantry and our bellies... temporarily.
The reason that protein is getting some recognition is because of the ways it supports key aspects of our health: metabolism, blood sugar regulation, immune function, muscle mass, and hormone balance.
1. Structure
- Muscle mass & strength
- recovery and repair
- improves longevity - Bones
- protein intake also improves calcium absorption to encourage bone density
- reduces fracture risk - Skin, Hair & Nails
- strengthen collagen scaffolding & keratin - Weight management
- uses more energy to breakdown and encourages muscle mass
- Blood sugar regulation
- Balanced energy levels
- Fewer cravings and feel more full
- Used to make proteins that aid in transportation of energy in the body (like ferritin)
- Requires more energy/calories to digest
- Carry chemical messages from nerves to cells around the body
- Improves cognitive function
- Balanced mood
- amino acids from proteins are used to manufacture neurotransmitters like: serotonin, dopamine and GABA
- Adequate protein is needed for thyroid hormone production
- Hormones like ghrelin regulate appetite
- Insulin is a hormone that maintain blood sugar, and less of it is needed when protein is consumed
- Muscle and bone growth is stimulated by growth hormone and IGF-1
- Stress hormone cortisol can increase muscle breakdown
- Protein makes enzymes that metabolize reproductive hormones in the liver, helpful for detoxification
- Research supports higher protein diets for PCOS and diabetes
- Antibodies and immunoglobulins are made from proteins
- Cytokines regulate immune cells and play a role in inflammation
- Blood sugar balance also improves immune function (sugar can tank white blood cells)
As you can see, there are many benefits of eating protein even if you aren't a body builder! Most protein sources are also abundant in several micronutrients, like zinc and selenium, which gives you a good return on your nutritional choices.
What about perimenopause & post menopause?
This is the area where you might especially be hearing about protein as a health superstar. When key aspects of metabolism, hormones, and structure begin to shift, a more refined approach to our health begins to surface. Often you will hear that we can no longer get away with 'bad habits' in our 40s and beyond. What this really means is that the mechanisms that were keeping our bodies in balance before can no longer compensate. Symptoms pop up to get our attention, which is actually a great thing! This means we have an opportunity to make adjustments. The key markers for longevity, fracture risk, cardiovascular health, muscle mass, and blood sugar regulation can all be improved with eating more protein.
How much protein should I eat?
The quantities vary greatly depending on your body type, fitness levels, and goals, so you will need to consider your own unique needs. In general, I suggest getting at least 75 grams per day, which is 25 grams at each meal. The calculation is here:
- 1-2 grams per kilogram of body weight (although some suggest even higher)
Caution for those with kidney issues, as a high protein diets might not be the best choice. This is something to discuss with your health practitioner.
What kinds of proteins are best?
This question is a little trickier because there are different reasons from ethical, economic, to ease of digestion, that play a role in our protein choices. Keep in mind that you would need to eat larger quantities of plant-based proteins to achieve the same amount you would get from animal sources. A quick internet search will provide you with the number of grams of protein for each food. You might be surprised to learn that one egg only provides about 7 grams of protein!
What if I have trouble digesting certain proteins?
If you get indigestion from eating red meat, it's quite likely your stomach needs some extra support doing its job. A digestive enzyme containing hydrochloric acid and pepsin or a spoonful of apple cider vinegar before a meal could be a great benefit. Sometimes osteopathic adjustments also help with structural misalignment of this area.
If your troubles are more with beans and legumes, where you feel bloated or gasey after eating chickpeas or pea protein, it could be a digestive issue, a food sensitivity, or dysbiosis in the intestines causing fermentation. Once again, digestive enzymes could be helpful, or selecting foods that don't create those symptoms.
Overall, I've been recommending that people look to add more protein to their diets because:
- it prevents energy crashes
- it lessens cravings
- it supports mood & stress
- it helps to support hormones
- it is high in other micronutrients
If you'd like to discuss your unique nutritional needs or digestion, please reach out!
Have a great day,
Dr Christa
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