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The Power of Protein
By Kylie Andrew (Dietitian)
Protein seems to be back in vogue these days doesn’t it? For a while it was fashionable to be a “vegie” or to leave the meat off your plate.
The low fat era saw us cutting back on meat in fear of saturated fat and the high carb phase saw it omitted in favour of more pasta, rice and noodles. But the trend seems to have reverted back in favour of protein.
One of the promoters of the higher protein diet is the well publicised CSIRO Well Being Diet, which is reminding people that it is ok to bring the meat back to the table in place of simple salad sandwiches it’s beneficial to add some fresh chicken, and pasta sauces don’t need to be plain tomato, but can be meat based. But why, what’s protein got to offer us?
Pro protein - growth and repair:
Given that
our body is made up of amino acids, the building blocks of protein, it
make sense that we need to eat some of these foods for growth but also
when we stop growing for ongoing repair and maintenance of our body.
Pro protein – essential nutrients:
Not only is
the protein itself a valuable nutrient, but the foods that provide
protein, also tend to supply other essential nutrients. A protein rich
glass of milk is packed with calcium, while a lean beef steak is rich
in iron and a salmon fillet provides omega fats. Leave these foods out
of your diet and you may be at risk of missing out on these important
components.
Pro-protein – satiety:
Even noticed how much
fuller you feel after eating a meal containing protein. A salad
sandwich tends not to fill you up much, but add chicken breast and you
will feel fuller immediately after eating it and for longer after,
that’s satiety. It makes sense then that if you are more satisfied you
will eat less.
Pro protein – GI control:
Protein also helps to
lower the glycaemic index of the meal. By adding protein, which takes
longer to digest, there will be a slower and steadier rise in blood
glucose levels.
So if it’s that good, should you be taking a protein supplement? Sprinkling powder onto your cereal or making a shake? No. It is very easy to get adequate protein from food. Just ensure that you balance your meals well. Combine a source of protein with your carbohydrate and fruit/vegetable at each meal.
Putting the protein back on the menu:
- Add plenty of low fat milk and yoghurt to your breakfast cereal
- Top your toast with poached eggs or baked beans
- Team a plain piece of toast with a milk smoothie
- Add yoghurt to your fruit salad
- Choose lean meat, chicken, tuna or salmon for your salad sandwich
- Pop an egg into your salad bowl
- Top pasta with a lean bolognaise or marinara sauce
- Stir fry your vegetables with skinless chicken, lean beef, pork, lamb, seafood or tofu
- To your casserole or curry add some chick peas or lentils
- Make soup heartier with some red kidney beans