We all now how important protein is in our diets. But are we all eating enough of it?
If we knew the perfect approach to reaching and maintaining our perfect weight, we’d all be doing it. However, Australia’s obesity rate remains high and the messages we receive from the media are confusing and contradictory.
This usually means that we don’t know all the details and we need to continue to keep learning and experimenting to find out the perfect approach. Everyday, scientific knowledge continues to improve. With more knowledge we get closer to knowing how our body works and how we can maintain and improve our health.
Our primary driver of appetite is protein
This means, that if we don’t get enough protein in our food, we remain hungry and keep eating. Protein should make up 15-20% of your energy intake (depending on age).
How much protein should you be eating?
About 112 g per day for an Average Male/Female of 80 kg.
What happens when you eat foods too high in carbohydrates and not enough protein?
If we eat foods that are too high in carbohydrates and fats (such as chips and savoury snacks), we will keep eating until we get the protein we crave. Therefore resulting in overeating. Savoury foods like this mimic the taste of protein, by tasting of umami. This is the signature taste of protein which makes you feel like you’re getting the nutrients that you need when in fact you’re just loading up on carbohydrates.
A diet too low in carbohydrate and too high in protein will age you faster
If our diet is too low in carbohydrate and too high in protein, it means that we will eat below their required amount of carbohydrates and fats. This will result in being unhealthier and make us age faster.
What should I do to ensure I’m eating enough protein?
- Have protein with each of your meals, to stop over eating of carbohydrates and fats. E.g. Yogurt for breakfast and tuna at lunch. Know your daily requirements and make sure you meet these needs during the day.
- The Intermittent fasting diet is not sustainable in the long term. This diet ultimately doesn’t address our appetite for protein, so we will overeat at other times to achieve this target.
- The Keto diet is also unsustainable in the long term. It results in our carbohydrate intake being low for too long, so our health suffers and we age faster.
How can we help you at MD Health?
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If you would like more information or have any questions about nutrition and diet please comment below!
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Murugesu, J, A (2020) Ultrasound can check our brain. New Scientist, 28th March 2020, No. 3275. p39.