PROTEIN: Boost Your Health with Everyday Food and Drinks

Supermarket shelves are brimming with protein-packed versions of common food and drinks, such as cereal, bread, and even coffee. In fact, it’s becoming increasingly popular for one in ten people to incorporate protein bars and powders into their diets, all with the goal of aiding weight loss, building muscle, and reducing cravings.

A recent study conducted at the esteemed Jean Mayer Human Nutrition Research Centre on Aging in Boston revealed the substantial benefits of including protein in women’s diets, especially in midlife. The findings indicate that women who consume high levels of plant protein are an incredible 46% less likely to develop chronic illnesses, such as type 2 diabetes and kidney failure.

Azmina Govindji, an expert dietitian, warns that though protein is indeed beneficial for everyone, overconsumption can prove to be detrimental to our well-being as well.

Understanding the Importance of Protein

Protein is composed of amino acids, which play vital roles in various bodily functions, including immune function, muscle growth, and fat metabolism. In fact, our bodies rely on essential amino acids to repair and develop tissues, manufacture healthy hair and nails, and strengthen bones and muscles. Consuming protein not only provides essential nutrients but also promotes satiety, making it particularly useful for those attempting to eat less. Furthermore, gram for gram, pure protein contains less than half the calories found in pure fat.

Strengthening Muscles and Maintaining Vitality

As we age, typically from around 40 years old, we gradually begin to lose muscle mass, a condition known as sarcopenia. This muscle loss leads to weakness, poor balance, and a higher risk of falls among older individuals. To combat sarcopenia, regular physical activity along with sufficient protein intake is essential. Amino acids act as the building blocks for the body, aiding in muscle repair and rejuvenation. Therefore, consuming protein-rich foods post-exercise provides the necessary amino acids for optimal muscle recovery and growth.

Protein Guidelines and Recommendations

For an average woman, a daily protein intake of about 45g is recommended, while men should aim for around 55g. Dietitians suggest incorporating 15 to 20g of protein into each main meal and distributing protein intake throughout the day instead of consuming the majority during dinner. As we age, the body’s ability to absorb nutrients and the overall appetite tend to decline, making it challenging to obtain sufficient protein. This is particularly true for older individuals who often consume meals lacking in protein, like soup and bread. Athletes may also require higher protein consumption to support muscle strength and recovery.

Strike a Balance: Avoiding the Pitfalls of Excessive Protein

While the benefits of protein are undeniable, it is important to beware of the potential risks associated with excessive consumption. Overburdening the kidneys is one potential consequence of consuming too much protein, with individuals at a higher risk including those already predisposed to kidney issues, such as people with diabetes. Additionally, the NHS warns that excessive protein intake may increase the risk of developing osteoporosis.

According to the Department of Health, adults should avoid consuming more than twice the recommended daily intake of protein. Furthermore, excessive consumption of red and processed meats has been linked to detrimental health conditions like heart disease, diabetes, and certain cancers.

Choosing the Right Sources of Protein

Protein can be derived from a variety of sources, including meat, eggs, fish, dairy products, legumes, soy, nuts, seeds, and meat substitutes. Amidst growing protein marketing, it is important to remember that high-protein foods, supplements, and shakes are not necessarily superior to the protein found in regular meals. The recent research illustrates that plant protein offers substantial benefits in terms of reducing the risk of chronic illness in later life.

Nurturing Your Skin and More: Protein’s Youthful Benefits

Protein plays an essential role in preventing age-related muscle loss, but its benefits extend beyond muscle health. Protein also supports the maintenance of healthy skin and hair, aiding the production of collagen—a protein responsible for skin’s elasticity and overall firmness.

Discovering Protein-Rich Foods: Visual Examples

• 1 large slice wholegrain bread
• 2 x 60g oatcakes
• 90g peas
• 1 large baked potato
• 140g boiled wholegrain rice
• 2 x 60g oatcakes
• 90g cooked pasta
• 90g peas
• 3 tsp peanut butter
• 1 large baked potato
• 1 large slice wholegrain bread
• 100g baked beans

Protein Content in Various Foods

• Grilled 160g medium chicken breast – 38.4g
• Two large eggs – 80g
• Three fish fingers – 90g
• Grilled 100g salmon fillet – 29.5g
• Lean 200g rump steak – 40g
• Two sausages – 90g
• 60g of canned tuna – 15.2g
• 40g slices of ham – 9g
• 120g low-fat plain yogurt – 5.8g
• 125ml semi-skimmed milk – 4.4g
• 30g cheddar – 7.6g