Column: Talking protein

Molly Condon Dietetic Intern, Northwest Missouri State University

Protein has inspired a lot of discussion recently. How much should we eat? Does it help with weight loss? What are sources of protein? With countless bloggers, social media influencers and health gurus constantly shouting their opinions, it can be an overwhelming and intimidating topic.

Let’s start with how much protein you should aim for. The new Dietary Guidelines for Americans recommends eating between 1.2 and 1.6 grams of protein per kilogram of body weight per day. So, someone who weighs 72.7 kilograms, or 160 pounds, should eat around 87 to 116 grams of protein per day. How much protein you need varies based on factors such as age, sex, overall health and activity level, according to research published by the Academy of Nutrition and Dietetics. It’s also important to note that only 25 to 35 grams of protein can be absorbed by the body at once, according to the Cleveland Clinic. To best utilize the protein you eat, it’s a good idea to eat protein throughout the day in smaller amounts, rather than a lot at once.

There is some evidence that supports the idea that protein can help in weight loss. Eating protein makes us feel fuller for a longer period of time, which can help lessen the frequency of snacking. This results in fewer calories being consumed overall.

Losing weight often means losing some muscle mass. However, increasing protein intake can help prevent this muscle loss, therefore preserving lean body mass. In addition, protein is difficult to store as fat. Minimizing the amount of calories that are stored as fat is helpful when it comes to losing weight.

Finally, the process of digesting food burns calories. More calories are burned during the digestion of protein than that of carbohydrates. This increase in burned calories can contribute to weight loss.

Now, what foods should you be eating to get your protein? There are many sources of protein. These include eggs, dairy, fish and seafood, legumes (such as chickpeas, beans, and lentils), meat (such as chicken, beef, and pork), nuts, grains and seeds, and tofu. While these foods all provide protein, animal sources are absorbed and used by the body the most easily.

The method of cooking also makes a difference. Baking, broiling, grilling, roasting, sauteing or stir-frying is how you can get the maximum health benefits from your food, according to the American Heart Association.

While protein is a valuable and essential nutrient, don’t forget to also include fruits, vegetables, fats and grains in your diet. Protein may be in the spotlight right now, but a diet that includes all food groups will always be the most beneficial for your health.

Molly Condon is a dietetic intern at Northwest Missouri State University.