Muscle Maintenance
Older adults gradually lose muscle mass and
strength as part of the aging process. This loss of muscle, known as
sarcopenia, can lead to weakness, frailty and a higher risk of falls and injury.
But research suggests that getting adequate dietary protein can help prevent or slow sarcopenia. A study
of older men and women found that those who ate the most protein-rich foods lost
approximately 40 percent less muscle mass over three years compared to those
who ate the least amount of protein. Research shows that 25-30 grams of high-quality
protein per meal may be optimal to maintain healthy muscles and bones for
adults.
Weight
Loss
When people on a calorie-restricted diet ate
protein foods for breakfast, like eggs, they reported that their appetite was
satisfied longer. Also,eating an egg breakfast versus a bagel breakfast helped
dieters lose more weight. In addition, a decreased ratio of dietary
carbohydrate to protein may improve blood lipid profiles duringweight loss.
Energy
for the Day
Several studies have demonstrated the
cognitive benefits of eating breakfast, such as improved memory recall time,
improved grades and higher test scores.10 In a recent study, eating eggs for
breakfast helped dieters feel more energetic than those who ate a bagel breakfast
of equal calories.
Better
Blood Sugar Level Maintenance
High-quality protein provides steady and
sustained energy because it does not cause a surge in blood sugar or insulin
levels, which can lead to a rebound effect or energy “crash” as levels drop.
Weight
Maintenance
Following weight loss, adults who consumed
diets higher in protein were better able
to manage their weight than adults on a lower
protein diet. In fact, the group that consumed a diet with a greater percent of
total calories from protein had smaller waist circumferences and were better
able to maintain weight loss.
Bottom
Line : Protein
is essential for good overall health, not just building muscles. Every time you sit down to eat be able to look
at your plate and identify your healthy source of protein.
No comments:
Post a Comment