Article Contents
- Protein Health Benefits Backed by Studies
- 1. Helps In Losing and Maintaining Ideal Weight
- 2. Boosts Metabolism
- 3. Suppresses Appetite and Reduces Hunger Levels
- 4. Protein is Essential In Building Muscles and Strength
- 5. Helps In Avoiding Late Night Snacks
- 6. If You’re Healthy, Protein Is Not Harmful To Your Kidneys
- 7. Prevents Sarcopenia
- 8. Heals The Body Faster
- 9. Helps Maintain A Healthy Blood Pressure
- 10. Essential For Bone Health
- Protein Sources
- Amount of Proteins Required Per Day
- Final Thoughts
The health benefits of macronutrients, like carbs and fats, have triggered controversies in the health communities. Probably, it is because there are many types of fats and two types of carbs.
Well, the same is valid with protein, too. But the difference is it seems everyone agrees on protein health benefits and its overall importance in health.
After all, proteins, as experts say, are the building blocks of life. Every cell living cell in the body needs protein for functional and structural purposes. Just like beads on a string, proteins are amino acids linked together in long chains.
Many are conscious of their protein consumption to avoid deficiency, while some people prefer a higher amount of protein intake.
Like some people, if you want to know more about the health benefits of protein with support from findings obtained in studies, then read on.
Below are the health benefits of protein, including better metabolism and weight loss based on numerous studies.
Protein Health Benefits Backed by Studies
Now let us explore what the studies found on protein health benefits. Knowing these benefits is something worth remembering to be able to make healthy decisions about staying healthy at all times.
Moreover, losing weight is one of the many health goals for many people today. Daily consumption of the appropriate amount of protein can help with weight loss purposes.
It also helps in maintaining and boosting the body’s metabolism, which is valuable in losing weight, as well as preventing weight gain.
But there are more protein health benefits than just losing weight alone. So, let us start exploring why you should consider proteins in your typical healthy diet.
10. 1. Helps In Losing and Maintaining Ideal Weight
Ideal weight is dependent on person-to-person. A 6-feet person’s ideal weight can differ from someone who has just 5-feet in height.
In one study, researchers say that overweight women were able to lose 11 lbs or approximately 5kg in 12 weeks. These overweight women ate proteins that provided 30% of the calorie they need, although they did not have any intentions to make restrictions on their diet.
An increase in dietary protein from 15% to 30% of energy at a constant carbohydrate intake produces a sustained decrease in ad libitum caloric intake that may be mediated by increased central nervous system leptin sensitivity and results in significant weight loss.
Weigle DS, Breen PA, Matthys CC, et al. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005;82(1):41-48. doi:10.1093/ajcn.82.1.41
Combining a high-protein diet with caloric restriction has a significant effect on weight loss. A diet that comprises of a high-protein while restricting caloric intake is the Ketogenic diet.
In another 1-year long study, researchers found that a higher protein intake helps in maintaining weight. It is important to note that maintaining weight is essential because regardless of how successful one loses weight if he or she cannot maintain an ideal weight, weight gain would be imminent.
Additionally, another study has found similar results that a diet with higher protein supports weight maintenance.
