The Ever-Growing Importance of Protein

We’ve known for decades that protein is a critical part of our diet. This is because proteins actually serve as the major building blocks of your body, which uses them in everything from building muscles, organs, and skin to hormones and neurotransmitters.

Proteins are also considered essential nutrients from a scientific point of view because they contain amino acids that your body needs but can’t manufacture on its own. They are “essential” in this sense because we must obtain them from our diets.

In recent years, we’ve built further upon this foundational understanding of protein, however. A lot of research into health and longevity has centered on protein, in fact, and the results have shown us how much more it does for our bodies.

For example, adequate protein intake significantly helps with hunger and metabolism. Protein increases the production of peptide YY (PYY), a gut hormone that makes you feel full and satiated. Additionally, eating a high amount of protein can decrease your levels of ghrelin, the “hunger hormone,” and increase your metabolic rate.

Protein consumption is also linked to weight loss. Researchers have found that consuming moderate amounts of protein during every meal may provide the foundation of a diet that promotes weight management while still maintaining muscle mass in overweight and obese individuals. And a meta-analysis conducted in 2020 concluded that a high-protein diet may increase weight loss, help the weight stay off, and even prevent obesity and related diseases.

In light of these benefits, some nutritional experts have begun to call into question the FDA’s daily recommended allowances for protein. A growing body of literature suggests that the current recommended levels—10% to 35% of your total caloric needs—may not be enough. Or to put it another way, you might be leaving real health benefits on the table by skimping on protein.

Why the Quality of Your Protein Matters

Not all protein is equal, however. With the rise of industrial agriculture and livestock practices, a lot of meat in the supermarket is considerably lacking when it comes to nutrition (not to mention taste!)

Grass-fed meat is so nutritionally superior to factory-farmed meat that it is practically a different food. The same goes for wild-caught fish over industrially farmed varieties. This is because animals raised in their natural environments have much higher omega-3 fatty acid and conjugated linoleic acid (CLA) levels—both of which are beneficial to support healthy inflammation levels.

NOTE: If you’re vegetarian/vegan, make sure you soak your beans/legumes, aim for organic when possible, and include plenty of healthy fats in each meal to balance your blood sugar.

Three Ways to Get More Protein in Your Diet

Getting more protein in your diet isn’t hard if you have a plan. Here are six ways to increase your daily protein intake that are simple to incorporate into your routine and diet.

• Include high-protein food at every meal. The best way to eat more protein is to make sure it’s on your plate! A good goal to shoot for is to consume at least 20–30 grams of protein at each meal. Studies have shown that this amount helps you feel fuller longer and helps retain muscle mass better than smaller amounts. High-protein foods include eggs (4–7 grams of protein per egg), chicken breasts, lean beef, and fish (all of which have around 9 grams of protein per ounce).

• Start with protein. When you eat a meal, eat the protein portion first, especially before any starchy foods. According to one study, consuming food in this order can help regulate blood sugar and insulin levels.

• Replace Standard breakfast alternatives with a savoury breakfast or protein-rich breakfast. Many of the breakfast foods in the Standard American Diet (aka, the SAD diet) are low in protein (and generally lacking in many other nutrients). Even an option like oatmeal, which does have some protein, has much less than an egg. Getting enough protein doesn’t just mean eating eggs or beef, however. You can also get protein from sweeter-tasting sources, like shakes and smoothies, when you add protein powder.