Protein is abundant in a variety of foods, both animal and plant-based. Plant-based sources such as beans, lentils, chickpeas, tofu, tempeh, quinoa, nuts, seeds, and certain grains like amaranth and buckwheat are excellent options for those following vegetarian or vegan diets. Combining complementary plant-based proteins ensures the intake of all essential amino acids necessary for optimal health.
In his article published in the Journal of Nutrition and Food Sciences, author Lansaj Pamor suggests that proteins are made of amino acids, essential for building tissues, muscles, and vital body components. Unlike fats and carbs, the body doesn't store excess protein, highlighting its importance for meeting daily needs. Protein is vital for muscle repair, growth, and maintenance.
As a general guideline, it is recommended to consume approximately 0.8 gm of protein per kilogram of body weight per day. The Recommended Dietary Allowance (RDA) for protein varies based on factors such as age, sex, activity level, and your health status. For example if you are an athlete or you engage in intense physical activity, then your protein requirements may range from 1.2 to 2.0 gm per kilogram of body weight per day.
Here are the various health benefits of adding protein to your diet:
Muscle growth and maintenance: Consuming adequate protein, especially in conjunction with resistance training, helps build and maintain muscle mass. This is particularly important for athletes and older adults to prevent age-related muscle loss.
Bone health: Protein is essential for maintaining bone density and reducing the risk of osteoporosis, a condition marked by weak and brittle bones.
Manage weight: Protein-rich diets have been shown to promote weight loss by increasing feelings of fullness and reducing calorie intake. Additionally, protein helps preserve muscle mass during periods of calorie restriction, preventing muscle loss.
Blood sugar control: Protein-rich meals can help stabilise blood sugar levels, making them beneficial for those with diabetes or those looking to manage their blood sugar levels effectively.
Consider the following tips to discover how you can ensure adequate protein intake:
Protein all day: Add a source of protein, such as lean meats, poultry, fish, eggs, dairy products, legumes, or plant-based alternatives, in each meal and snack throughout the day.
Choose lean sources: Opt for lean sources of protein to minimise saturated fat intake and promote heart health.
Diversify your diet: Include a variety of plant-based protein sources into your meals. Be mindful of portion sizes and avoid excessive protein intake, which may strain the kidneys.
Consume nuts: Nuts are a great plant-based protein source for vegetarians and vegans. They offer essential amino acids for muscle repair and growth. Additionally, nuts are rich in fibre, aiding digestion, keeping you full, and regulating blood sugar levels.
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