Protein-packed versions of everyday food and drinks, from cereal to bread and even coffee, are becoming increasingly popular on supermarket shelves. With one in ten people now consuming protein bars and powders, it is clear that consumers are seeking ways to aid weight loss, build muscle, and banish cravings.
Recent studies have highlighted the benefits of consuming high levels of plant protein, especially for women. Researchers at the Jean Mayer Human Nutrition Research Centre on Aging in Boston found that women who ate high levels of plant protein were 46% less likely to develop chronic illnesses such as type 2 diabetes and kidney failure.
These findings suggest that incorporating plant-based protein into our diets can contribute to better long-term health outcomes. This is significant, considering the rising prevalence of chronic illnesses worldwide. By making simple dietary choices, such as opting for plant-based protein sources, individuals may be able to reduce their risk of developing these conditions.
However, it is important to note that while protein is essential for our bodies, consuming excessive amounts can have detrimental effects. Dietitian Azmina Govindji warns that packing in too much protein can actually cause harm. It can strain the kidneys, particularly in individuals who already have a higher risk of kidney problems, such as those with diabetes.
Moreover, the Department of Health recommends once morest consuming more than twice the recommended daily intake of protein. Eating an excessive amount of red and processed meats has also been linked to heart disease, diabetes, and certain cancers.
So, how much protein should we be consuming? On average, women need around 45g of protein per day, while men require regarding 55g. It is advisable to aim for approximately 15 to 20g of protein with each meal. However, as we age, our bodies become less efficient at absorbing nutrients, and our appetite tends to decrease. This can make it more challenging to ensure that we are getting enough protein.
Elderly individuals, in particular, often consume meals that are low in protein, such as soup and bread, despite needing it the most to maintain muscle mass. Athletes may also require higher protein intake to aid muscle strength and recovery.
In terms of sources, protein can be obtained from various foods, including meat, eggs, fish, dairy, beans, lentils, peas, sweetcorn, nuts, soya, seeds, meat substitutes, and dairy-free drinks. It is worth mentioning that manufacturers now label their products with protein claims, which can create a desire to reach for high-protein options. However, it is unnecessary to rely solely on protein shakes, supplements, or high-protein foods. The protein we get from ordinary meals is just as effective in building and maintaining muscle.
Looking beyond the health implications, these trends in protein consumption also reflect the growing consciousness regarding personal wellness and fitness. As more individuals prioritize their health, the demand for protein-packed products is likely to continue rising. This presents opportunities for food and beverage companies to innovate and create new offerings to cater to this market.
In conclusion, while protein is undoubtedly essential for our overall well-being, it is crucial to strike a balance. Incorporating plant-based protein sources into our diets can have long-term health benefits, such as reducing the risk of chronic illnesses. However, it is important to avoid excessive protein intake, as it can strain the kidneys and lead to other adverse effects. By making informed choices regarding protein consumption and opting for a variety of nutrient-rich foods, individuals can achieve a well-rounded diet that supports their health and fitness goals.
