Protein has repeatedly been in the news as it relates to diabetes and its potential to keep blood sugars within normal limits. It's exciting news, but let's take a closer look and see just how protein works in the body.
Science has shown us that protein does not slow down the rate at which your body uses carbohydrates. Protein does, however, slow the rate at which we digest all of our food (even those carbohydrates) and that's exciting news for everyone!
Having protein with our carbohydrates is a great idea, even though it doesn’t necessarily fit every role it was once thought to play. It does slow our digestion a bit and we feel fuller when we have it. And, since every medication is utilized using protein and every body system needs it, there is certainly a reason to eat the appropriate amounts.
There's also research that shows those who have about 20 grams of protein with breakfast actually eat less during the day than those who have less protein in the morning. That's about 3 egg whites for breakfast.
So, consider a 3-egg white and vegetable omelet with a NutriBlast of fruit, flax and chia seeds for breakfast. This is an excellent example of a breakfast offering 20 grams of protein and 30-45 grams of carbohydrate with plenty of fiber.
Lean protein can come from a variety of sources. Take a look at some of the following for inspiration.
- 1 cup of applesauce 0.46 g protein
- 1 cup canned kidney beans 13.36g protein
- 3 oz. beef tenderloin 12.00g protein
- 3 oz. grass-fed bison 21.63g protein
- 1 cup chopped carrots 1.1 g protein
- 1 cup cooked cauliflower 2.90g protein
- 1 oz. reduced fat cheddar 5.74g protein
Anyone can track their protein intake using food labels and/or the USDA Database. Getting adequate protein is important to build and rejuvenate the body. Excess protein can actually cause undue wear and tear on the kidneys and cause imbalances within your bones and other body systems. That's why getting a good balance of protein as part of your diet is so important!
For most people, about 50-100 grams of protein daily is a good amount. To figure out exactly how much protein you should be having, check out this article! It includes a quick and easy formula to get you started.
There is so much more to protein, but getting the right amount first thing in the morning will ensure a good start to your day!