As health and wellness In the digital sphere, where influencers and recipes become popular, one macronutrient stands above the others: protein .
Foods abundant in proteins are hailed as the ultimate solution—offering satiety without excess calories, aiding both weight reduction and muscular development. Nonetheless, this obsession with protein might lead us to consume more than what’s beneficial for our health.
"There have consistently been trends involving extreme diets," said physiologist George Wells, Ph.D. The Independent . “We had low fat, then low sugar, and now we happen to have high protein. The extremes tend to catch people’s attention. But they’re not good for us and they never last.”
In the midst of the protein frenzy, we're sidelining another crucial nutrient: fiber. According to accredited practicing dietitian Kim Lindsay, fiber gets overlooked as carbs have become stigmatized and dreaded.
When there’s a shift toward lower carb and higher protein diets, by cutting down on carbs, we inevitably decrease our fiber intake as well," Lindsay pointed out. "It's important to maintain balance. diet where we include plant foods, protein-containing foods, and fats in our diet.”
Instead, balance is being pushed aside for protein-rich eggs, meat and seafood. Snacks previously called “junk food” are getting a wellness makeover, with added protein now found in many bars, chips and gummies. Even the Kardashians are on board, with Khloe Kardashian recently launching her protein popcorn "Kloud," providing seven grams of protein for every cup of popcorn.
The yearly survey conducted by the International Food Information Council Foundation discovered that 71 percent of consumers aim to boost their protein consumption this year, marking a 6 percent increase from 2023. Additionally, the study revealed that engagement with food and nutrition material online has surged by 54 percent, with a significant focus on proteins.
Certainly! Protein is crucial for various bodily processes such as combating infections, supplying energy, and constructing and sustaining muscle tissue. Daily intake recommendations suggest that slightly more than one-third of your total calorie consumption should consist of proteins. Given this guideline, an average American woman who weighs approximately 171 pounds would require roughly 62 grams of protein per day. For comparison, an average American male weighing around 200 pounds ought to aim for consuming about 72 grams of protein every day.
Wells argues that because of social media, our focus has narrowed down to maximizing protein intake. "The current fascination with protein likely stems from bodybuilding and the preoccupation with achieving an ideal body composition—specifically, appearing to have those sought-after six-pack abs," he explained.
However, this overlooks the opposite perspective. "When you consume an excessive amount of protein, it becomes quite challenging for your body to process all the circulating amino acids," Wells noted.
That’s where fiber comes in handy. Typically found in whole grains, fruits, and vegetables, fiber is particularly beneficial to your digestive system and keeping you regular. While men should have about 38 grams a day and women should have 25 grams, as noted by dietitian Kristin Kirkpatrick, you shouldn’t just jump into doing that if you’ve been eating way less.
"Fiber consumption should be customized for each person based on their microbiome. If your intake is significantly below this level, it’s advisable to increase gradually to provide sufficient time for your body to adapt," says Kirkpatrick, who owns a nutrition practice. KAK nutrition consulting, She explained further that fiber can also help ward off specific types of cancer and Type 2 diabetes, as well as enhance heart health.
Observational research has revealed a lack of fiber intake among Americans. As reported in a study published in the Canadian Journal of Lifestyle Medicine , only five percent of the population has the recommended amount of fiber a day. Inadequate intake can result in health issues like chronic constipation and gastrointestinal problems.
Just as we avoid highly processed foods simply because they have additional protein added, we should concentrate on consuming whole foods that are inherently rich in fiber instead of ultra-processed items that contain fragments of fiber.
We are drawn to heavily processed foods because they are designed to be incredibly delicious," Wells stated. "These foods are loaded with sugars and salts, which make us desire them even more. Processed foods aren’t meant to leave you feeling full. While this approach benefits businesses greatly, it doesn’t do much for our well-being.
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