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To reach a port we must set sail; sail, not tie an anchor; sail, not drift.
Franklin D. Roosevelt
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Just what does protein do for me?
 by Caroline Kaufman MS, RDN
I’ve got 10 seconds
Protein builds muscle, slows muscle breakdown, aids in weight control, increases metabolism, and helps prevent chronic disease. It’s also “the major functional and structural component of all the cells in your body,” according to the Institute of Medicine. So, basically, it doesn’t do anything, anything at all.
I’ve got time, go on
Nearly half of the protein in your body is in your muscles, while the rest is divided among your skin, blood, bones and organs. Because it’s everywhere, protein deficiency can have far reaching consequences, including muscle atrophy, decreased immunity, the weakening of your heart and respiratory system, and poor gut health (protein keeps your intestinal wall strong so harmful bacteria can’t creep in and set up shop).
More details, please
To reap the health benefits of protein, focus on quality over quantity. High-quality proteins are just healthy high-protein foods like fish, vegetables, whole grains, beans, legumes, nuts, and seeds. They’re low in sodium and saturated fat and often contain health-boosting nutrients like fiber and omega-3 fats.
Want to lose weight and keep it off? High-quality protein can help you do that:
- Protein keeps you full longer than fat or carbohydrates. If you’re not hungry, you’re less likely to eat extra calories. Plus, you’ll have energy to hit the gym after work or stave off snacking before dinner.
- It blunts the rise in blood sugar that occurs after eating simple carbohydrates like white bread or pasta. While you get a quick burst of energy when your blood sugar spikes, you’ll feel hungry (and sometimes hangry) when it dips shortly thereafter.
- Protein helps preserve and grow muscle. Muscles are metabolically active and burn calories all the time—even while you sleep. If you’re on a low calorie diet and don’t get enough protein, you’ll lose muscle and slow your metabolism. That’s just asking for a weight plateau.
- Finally, protein has a higher thermic effect than carbohydrates or fats, meaning you burn more calories digesting protein than other nutrients. Bonus!
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