If there's one thing that remains unchanged despite the constantly emerging popular nutrition trends, it's that protein is an indispensable part of a healthy diet. A protein-rich diet is at the heart of many vital systems that help us live a healthier and longer life, from feeling full for longer periods to muscle health, blood sugar regulation, and support for cognitive function. Today, many of us, despite eating healthily, don't feel full, and the reason for chronically low energy or physical endurance is that we don't consume enough protein daily. The fact that we still experience protein deficiencies in modern life, where animal product consumption is so high, indicates a serious lack of knowledge on this subject. That's why we've answered fundamental questions such as: What is the ideal protein intake for holistic health? How much protein is in which foods? How does protein support a healthy life? in the guide below.
What is protein, and what foods contain it?
Vitamins and minerals, which we need to maintain our bodily functions, are micronutrients; fats, carbohydrates, and proteins are macronutrients. The main role of macronutrients is to enter cells after digestion and participate in energy synthesis, while micronutrients enter the bloodstream directly and enable many cellular reactions.
On the other hand, the role and benefits of protein are not limited to energy synthesis. The formation and maintenance of new muscles, support for cardiovascular health, proper metabolism, weight control , and many more are achieved thanks to amino acids, the building blocks into which protein is broken down during digestion. Proteins, each composed of 20 amino acids, contain 9 essential amino acids. Despite their vital importance, these amino acids cannot be synthesized by our bodies. Therefore, it is essential to obtain them through diet.
How does a protein-rich diet support holistic health?
The first benefits of a protein-rich diet are seen in our daily eating routine. Because protein takes longer to digest than other macronutrients, it keeps us feeling full for longer. When it enters the bloodstream, it also helps balance blood sugar levels, preventing sudden food cravings. Individuals who consume enough protein daily can more easily control their appetite and make more conscious eating choices thanks to these two effects. Increasing protein intake indirectly leads to healthier eating habits. In addition, protein supports new muscle formation, strengthens the body, and even helps keep the mind sharper. Let's take a closer look at these benefits of protein consumption:
Protein helps with weight management and supports metabolic health.
A large portion of our daily calorie expenditure goes to digestion. Energy is expended to digest and convert all the food we eat into energy. This is called the thermic effect of food. Among macronutrients, protein requires the most energy during digestion. In other words, a protein-rich diet means higher daily calorie expenditure. Of course, since metabolic health isn't simply an input-output equation, a protein-rich diet doesn't automatically mean weight loss. However, protein provides a longer-lasting feeling of fullness thanks to both its thermic effect and the hormones and enzymes released during digestion. This feature helps protein aid in weight management. Making the first meal of the morning particularly rich in protein helps you feel fuller throughout the day, indirectly leading to lower calorie intake.
Protein prevents blood sugar from spiked.
Protein helps lower and stabilize blood sugar levels throughout the day because it stimulates the release of insulin from the pancreas . One of the indirect effects of stable blood sugar is the smooth functioning of all other hormones, including serotonin and dopamine, which affect mood. In other words, consuming sufficient and high-quality protein helps support mood and alleviate anxiety.
Protein helps support muscle health, which is directly related to metabolic health.
The higher a person's muscle mass, the more calories they burn at rest. This is because muscles are metabolically more active than stored fat. Approximately 500 grams of muscle mass means an extra 50 calories will be burned.
New muscle synthesis requires the consumption of high-quality protein because leucine, one of the nine essential amino acids of protein, participates in metabolic processes within the muscles. High-protein diets have been shown to result in higher new muscle formation and lower muscle loss due to aging or a sedentary lifestyle. This relationship can also be used to reduce the risk of sarcopenia, or muscle wasting, a disease of old age that increases the risk of premature death.
Can a protein-rich diet extend healthy lifespan?
The relationship between protein and long and healthy life is also established through muscle mass. Studies have shown that muscle mass is considered an indicator of healthy lifespan. At the same time, adequate and high-quality protein consumption reduces the risk of obesity, cardiovascular diseases, and Type 2 diabetes, helping to maintain overall health for a long time and prevent chronic diseases.
How much protein should be consumed daily?
Today, it is recommended that everyone consume 0.8 grams of protein per kilogram of body weight. However, such daily nutritional requirement calculations are often based on the "minimum" amount necessary for survival and are far from meeting everyone's unique needs and desires. Individuals who are physically active, want to increase muscle mass, or aim for weight loss should have a higher daily protein intake of 1.2-1.8 grams. Consuming up to 2 grams of protein per kilogram of body weight per day generally does not pose a health risk.
According to Dr. Don Layman, an expert on protein intake, everyone—especially older individuals at risk of muscle loss—should aim to consume 100 grams of quality protein per day, distributing this evenly across meals, such as 30-30-30. Athletes, however, can increase their daily protein intake to 200 grams.
30 grams with each meal!
According to Functional Medicine Doctor Mark Hyman , the ideal protein intake is 30 grams of protein with each meal. Scientifically, eating protein-rich meals increases the levels of hormones that promote satiety in the body: GLP-1, PYY, and CCK. This reduces food cravings and supports energy and concentration levels throughout the day. Consuming 30 grams of protein with each meal also stimulates muscle protein synthesis, helping to maintain muscle health. So how do we consume 30 grams of protein with each meal? Hyman's recommendations are listed below:
- To reach 30 grams per meal, double your current daily protein intake.
- Most people consume their daily protein intake only in the evening. According to Hyman, however, to get the most benefit from protein, it's necessary to consume it earlier in the day, such as at breakfast and lunch, and to include protein-rich snacks like yogurt bowls, hummus, hard-boiled eggs, and cheese.
- Structuring each meal around a key protein source is also an effective way to increase daily protein intake.
- If suddenly consuming 30 grams of protein with every meal seems daunting, Hyman suggests starting by adding just 5-10 grams more protein to your meals. For example, even adding two tablespoons of sunflower seeds to your salad, one extra egg, or one more serving of cheese can increase your daily protein intake.
What are the best quality protein sources?
- Parmesan cheese: 32-38 grams per 100 grams.
- Animal products produced using free-range and organic farming practices: Lean meat (26 grams per serving), lean chicken (27 grams per serving), fish (22 grams per serving), cheese (25 grams per serving), yogurt (10 grams per serving).
- Plant-based protein powders containing the amino acid leucine: 25-30 grams per serving.
- Chickpeas: 19-20 grams per 100 grams.
- Dried beans: 16-22 grams per 100 grams.
- Soy-based foods such as tofu, tempeh, and edamame: 10 grams per serving.
- Lentils: Approximately 9-10 grams per 100 grams.
- Legumes: Approximately 8 grams per serving.
- Quinoa: 8 grams per serving.
- Sunflower seeds: 7.5 grams in a handful.
- Peanut butter: 7 grams in 2 tablespoons.
- Almonds: 6 grams in a handful.
- Yogurt: 6 grams per 100 grams.
- Organic eggs: 6 grams per serving.
- Chia seeds: 5 grams per serving.