PROTEIN
- What is protein?
- How does protein contribute to our health and wellbeing?
- How can you increase your protein intake?
- Want to know more?
What is protein?
Dietary protein provides essential amino acids, which are the building blocks for a number of important components of the body including skeletal muscle and other structures such as blood and skin1.
Protein in muscles and body tissue is in constant turnover. New protein is required daily to maintain the body in a steady state1.
How does protein contribute to our health and wellbeing?
Proteins are essential parts of organisms and participate in every process within cells. Many proteins are enzymes that catalyse biochemical reactions, and are vital to metabolism.
Dietary protein provides essential amino acids, which are the building blocks for a number of important components.
Protein has the highest satiety value of the macronutrients (carbohydrates , protein, fat and fibre)2. Due to protein’s beneficial effects on satiety (feeling of satisfaction after eating), it is able to keep you feeling fuller for longer, which may reduce energy intake and therefore may assist in weight management as part of a well balanced diet and exercise plan3.
There is also evidence to suggest that a high intake of soy protein has been associated with maintaining heart health. This evidence led to the US Food and Drug Administration to permit a health claim for soy protein and heart health.
How can you increase your protein intake?
To increase your protein intake:
- Consume low fat dairy products and/or soy milk;
- Consume lean meats and/or tofu and other soy alternatives;
- Consume legumes such as baked beans, soybeans and chickpeas;
- Add nuts and seeds to salads and stir-frys.
1 Wardlaw et al 2004. Perspectives in Nutrition 6th Edition. McGraw-Hill, New York. Pgs 139-168.
2 Mattes r. The role of macronutrients in appetite regulation. Canadian journal of dietetic practice and research 2007; 68 (2): s1-s3.
3 Weigle et al. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. AJCN 2005; 82:41-48.