EatingWell EatingWell The Power of Protein

Power up Your Salads Salads are a great way to eat more veggies, but greens alone do not make a satisfying meal. Protein-rich foods like chicken, eggs and chickpeas can boost even the simplest base of leafy greens. Protein helps build muscles and sticks around long after you’ve eaten to help you feel full and energized. High-protein diets have been linked to lower BMIs and smaller waists. Start with some greens, sprinkle in chopped veggies for color and crunch, add protein, some whole grains and salad dressing, and you’re good to go. Hearty and Healthy From your muscles to your hair, protein is the glue that holds your body together. Here are the most healthful and delicious sources. Plus: How to determine the optimal amount for you.…

Whether they are getting it from a sizzling steak, a plant-based bowl, a packaged snack or even infused water, Americans are obsessed with protein. Fifty-five percent of households make a special point to seek out high-protein foods when grocery shopping, according to a Nielsen report. “I think a big piece of the allure is the idea that protein can help you stay fuller longer and lose weight,” says protein researcher Jamie I. Baum, Ph.D., director of the Center for Human Nutrition at the University of Arkansas in Fayetteville. And it can. Higher-protein meals decrease hunger and increase satiety better than lower-protein meals, confirms a 2018 report in the journal Nutrients. Protein takes longer to digest than other eats, and it signals the release of satiety hormones, which can often lead…

First described by the Dutch chemist Gerardus Johannes Mulder, protein got its name from Swedish chemist Jöns Jacob Berzelius in 1838. The name “protein” is derived from the Greek word for “primary,” meaning “in the lead” or “standing in front.” Early scientists believed that protein was an essential nutrient for maintaining the body’s overall structure, and its importance has been studied for centuries. Protein is one of the major components of a healthy, functional body. “Protein is a macronutrient that every cell in our body needs. Proteins are made up of building blocks called amino acids, and protein is found in every cell throughout our body, so an adequate amount of protein intake is important for keeping our muscles, bones and tissues healthy,” says Kristen Smith, M.S., R.D.N., a spokesperson…

When it comes to weight loss, protein isn’t exactly the most groundbreaking nutrient. Recall, for example, the Atkins diet, the well-known low-carb, high-protein diet on which you could eat bacon and burgers (hold the bun) and still lose weight. And while it was a hot topic as recently as the early 2000s, “the concept actually dates back to the ’60s,” says Ken Fujioka, M.D., endocrinologist and director of the Nutrition and Metabolic Research Center at the Scripps Clinic in San Diego. “It keeps being recycled because it does work.” Protein’s runaway popularity may have started with Atkins, but it certainly didn’t end there. It bears a health halo to this day, beloved by dietitians and gym-goers alike for its ability to promote healthy weight loss. But reaping its many benefits is…

The inevitable result of protein’s star power has been the long and steady rise of protein supplements, such as shakes, bars and powders, that allow you to get the max amount of protein in a more convenient format. These products come with some benefits, especially in terms of ease. According to Ken Fujioka, M.D., the advantage of protein products is that they take a lot of the decision-making out of the consumer’s hands. This can make a difference in how well one sticks to a given diet. “A lot of us are challenged by meal-planning, meal-prepping and all of the time and commitment that food creates,” says Melissa Majumdar, M.S. “For people who have gone on multiple diets throughout their life, it can be very overwhelming to make those food decisions…

For breakfast, lunch or dinner, eggs can make meals that are not only easy and affordable but also good for you. Yet conventional wisdom suggests eggs should be eaten sparingly. There’s been a lot of conflicting information about whether eggs are good for you. We’re breaking a few eggs to explain their benefits. Complete Protein Eggs are more than a good source of protein; they’re considered a complete protein. They contain all of the nine essential amino acids that our bodies need but can’t produce. That’s what makes them a high-quality protein. Protein is the foundation for all the body’s functions: it helps make hair, build muscles, strengthen bones and produce enzymes and hormones. In all, one large egg has 6 grams of protein, and the recommended daily allowance for adults is 46…