In the current era of health and fitness, we often see the term “high-protein” associated with diets, recipes, and even daily eating routines. The fitness professionals swear by the benefits of having a protein-rich diet, but is it really worth all the attention it gets? Let’s dive deeper into the world of protein and its implications for overall nutrition.
Protein, a macronutrient made up of amino acids, is an essential structural component of our cells, tissues, hormones, and enzymes. It plays a vital role in numerous bodily functions and is crucial for cell and tissue growth. Abbey Sharp, a registered dietitian, explains, “Protein has tremendous benefits for weight management, satiety, immunity, hair, nails, muscle growth, and metabolism maintenance.”
However, the obsession with protein has grown with the fitness, nutrition, and weight-loss industries’ boom. In reality, the concept that people aren’t getting enough protein isn’t really true, according to Federica Amati, a registered dietitian and head nutritionist at the UK-based nutrition and science company Zoe. “If you’re meeting your caloric needs … you’re meeting your protein needs,” Sharp adds.
So, how much protein do we really need per day? The U.S. Department of Agriculture’s Dietary Guidelines for Americans recommends 10% to 35% of your daily calories come from protein sources. A more common measure—which Amati and Sharp use—is a recommended daily intake of 0.8 to 1.2 grams of protein per kilogram of bodyweight for adults.
However, with the growing popularity and obsession over protein, people tend to forget about another vital nutrient: fiber. The Dietary Guidelines for Americans recommend women eat 22 to 28 grams of fiber per day, while men should aim for 28 to 34 grams of fiber per day. Unfortunately, most people aren’t reaching these targets. On average, Americans eat about 10 to 15 grams of fiber per day, according to Harvard Medical School.
Fiber is incredibly important for our health, playing a crucial role in regularity, gut health, heart health, and satiety. High-fiber foods tend to be lower in calories while increasing how full and satisfied you feel from a meal, which is especially helpful for weight loss.
Here are some high-fiber foods you can incorporate into your diet:
– Beans
– Lentils
– Fresh fruits like raspberries, blueberries, apples, and pears with skin
– Fresh vegetables like broccoli, Brussels sprouts, green peas, and potatoes with skin
– Popcorn
– Avocados
– Oatmeal
– Farro
– Split peas
– Chia seeds, flax seeds
Let’s shift our focus from the protein obsession and start giving the much-needed attention to fiber, a nutrient that’s truly beneficial for our health. Whether you’re meeting your health goals or just trying to maintain a balanced diet, remember, it’s not just about one nutrient; it’s about the overall nutritional value of what you eat.
