Protein has a moment in the spotlight, and people are more honest than ever to eat enough of this nutrient. For food brands, this is time to shine as consumers are looking for products that help them achieve their day protein goals, which are important for healthy aging.
If you are now browsing some of the aisles of grocery stores, many foods that are naturally low in protein are now protein. It seems that a lot of protein to yogurt to breakfast grains increases nutrient, and many products seem to promote proteins as some magical ingredient.
As a registered nutritionist, I felt recent protein obsessed with protein. Many people I work with want to meet their protein needs as efficiently and healthily as possible. However, they think food companies have done so confusing it, and I understand the challenge of determining whether the product is actually healthy or just having a good marketing.
This article is only for information purposes and does not change professional medical advice, diagnosis or treatment. Contact a qualified medical specialist before engaging in any physical activity or any changes to your diet, medication or lifestyle.
What is protein and why do I need it?
Protein is an important nutrient that plays a vital role in body function, which is a necessary part of a healthy diet. It supports:
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Muscle growth and care
How much protein you need depends on many factors, including the health goals you are trying to achieve. (Photo through Getty Images)
How much protein do I need to consume every day?
The needs of each protein vary depending on age, gender, weight, physical activity and health goals. The average, healthy adult requires 0.8-1.2 g/kg of protein per day, and the lower end of this range is considered to be minimal consumption.
To determine your unique needs, multiply your weight by kilograms of 0.8 and 1.2 and seek to eat in that protein range every day.
What foods could add protein?
Many products are now sold as a source of protein, even if they can be high in nutrients. It is common to see breakfast grains, granola bars, pancake mixtures, vegetable yogurts, vegetable milk, bread and even chips, now known as the “protein source”. Depending on the product, you can get five to 25 g of protein per serving.
Companies add soy protein, whey protein and pea protein to increase the total protein content of these products, but it is difficult to know whether these protein supplements are of the highest quality. If you are wondering what can contribute to the high protein content of what you add to your cart, observe the following ingredients:
Just because the product contains “proteins” in large letters, it automatically does not make it healthy. It is best to check the list of nutrition facts and ingredients again. (Photo: Chris Stoodley/Yahoo Canada)
Is this protein -enriched food healthy?
Being high in protein does not automatically make food healthy. Sometimes sugar, salt and / or fat are added to make the final product good, making some products healthier than others. The best way to know is to read nutrition facts and ingredients on the end of the package. Use these tools to compare the products to choose a healthier option.
By looking at nutrition facts, you can use a “% daily value” to determine if that product contains a lot or slightly nutrients. Five percent or less is “a little” and 15 percent or more – “many”. Here’s what to look for:
Sugar
It can be found in the carbohydrate section and is based on a total sugar content, including both added and natural sugar. Look at the ingredients to determine if the sugar has been added to the product and read the order of the ingredients listed in order to assess how much consumed. If sugar is one of the first ingredients, the product contains more.
Ingredients that are sugar are usually words that end in -es, so look for names such as “sucrose”, “glucose”, “dextrose” and “maltose”. Remember that fruits and dairy products are natural sources of sugar, so the sugar product may be larger, but it is from natural sources.
Observe words like “glucose”, “sucrose”, “dextrose” and “maltose” as these ingredients are sugar. (Photo: Chris Stoodley/Yahoo Canada)
Fiber
When choosing high protein granola rods, cereals, bread and pancake mixtures, look for those that are also a source of fiber. A good source should match 15 percent of your daily fiber value. Small grains, oats, flax seeds, nuts, seeds and fruits are healthy foods high in fiber, so prioritize these. As far as the fiber quantities of certain products are concerned, seek:
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Granola bars: At least 3 g per tape
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Cereals: At least 4 to 5 g per portion
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Bread: At least 4 g per piece
Sodium
Processed foods are usually found in sodium, especially savory foods. Next time you shop at the grocery store, look for products with lower sodium. Ideal that equates to five percent of your daily value or less.
Fat
The type of fat is important here, not necessarily the amount. Choose products containing low in saturated fat and more unsaturated fat. Products with nuts, seeds or nut butter will be higher in fat, although they are usually unsaturated fat.
It is important to note that the Canadian nutrition label protein days will not be a percentage, as the goals of this nutrient are individualized and most people consume enough. (Photo through Getty Images)
Protein
As mentioned above, many products supplement protein concentrate or isolation, but some are provided by protein -rich ingredients with protein. Look for nuts, seeds, lentils, chickpeas, soybeans, eggs, milk and nutrition yeast listed in the ingredients, and try to choose these products more often.
Ingredients
Meet reading ingredients to understand what is in the product. This is a good rule of thumb to choose products with a shorter ingredient list. However, do not go to the trop “If you can’t pronounce it, you should not eat it.” For example, vitamins and minerals are often added to food and their names are long and difficult to pronounce, but they are useful.
Judgment
Priority is given by healthy foods, which are naturally good sources of protein, rather than based on processed foods that are protein. Foods rich in protein are:
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Legumes including lentils, beans and chickpeas
If you want to include more protein in your diet, try to choose healthy foods like curd, Greek yogurt or legumes. (Photo through Getty Images)
Aim to include one or two of these sources in each dish and at least one snack to help meet your protein needs. These variants of all food protein are also packed with other nutrients such as fiber, calcium, iron, vitamins and omega-3 fat. The treated foods containing the added protein are usually smaller in these beneficial nutrients and the larger less desired nutrients.
Foods containing proteins are not by nature unhealthy, but they are probably unnecessary to people who already achieve their goals through balanced food and snacks. These products are comfortable and can be suitable for athletes with higher protein needs, or older adults with low appetite who try to meet their needs alone during eating. They can also be useful if you are busy and you need a fast protein snack on the road.
However, try not to belong to protein -only foods to meet your daily nutrient needs. In addition, these foods are more expensive because you pay for convenience factor.
Protein is necessary, but no longer means better. Many people reach their protein goals, do not rely on protein chips and improve breakfast grain. Provide priority to sources of protein for all food, not foods containing protein. But when you do it, be sure to read the nutrition facts and ingredients to find the healthiest product.
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