Protein is not just for the body-building set! Did you know that every cell in your body needs good, quality protein to function at its best? Find out more about the benefits of protein in these two recent studies.
Protein Satisfies Hunger
Eating protein can reduce hunger and calories later in the day. In this study, 20 healthy, normal weight women, aged 25 to 29, ate a 160 calorie afternoon snack with zero, 2 grams, or 14 grams of protein. The high-protein snack was non-fat yogurt with 25 grams of carbohydrate; the other two snacks had 9 grams of fat.
On the fourth day, the women ate a calorie-controlled breakfast and lunch, followed by their afternoon snack. Compared to the lower-protein snacks, the high-protein group was less hungry in the afternoon, ate dinner later by 20 to 30 minutes, during which they consumed about 100 fewer calories.
Reference: Nutrition Journal; 2014, Vol. 13, No. 97, Published Online
Protein Promotes Power
Eating too little protein may cause the body to lose muscle mass, quality, and strength with age, leading to frailty. In this study, researchers measured all proteins in the diets of 2,108 Japanese women at least age 65.
Doctors found a direct link: women who consumed the least; 62.9 grams of protein per day or less, were 34 percent more likely to be frail compared to women who got at least 84.3 grams of protein per day.
Eating more of either plant or animal proteins lowered the chances of becoming frail, with a larger benefit coming from animal proteins, particularly fish and shellfish in this Asian population.
Reference: Nutrition Journal; December, 2013, Published Online
Betsy’s Note: As with most things good for you, there is such a thing as too much. Be sure to follow the recommended guidelines for protein consumption for your age and condition of health. This article is intended for educational purposes only. It is not meant to diagnose, treat, prevent or cure any disease. Consult you healthcare provider.
Articles copyright 2015 by Natural Insights for Well Being. All rights reserved. Used with permission.