One of the most important parts of any diet is protein. This is the foundation for all of the living cells in the body. It also helps the body repair and build tissue. Protein has also been linked to improved heart health and lower blood pressure. In addition, it has been shown to lower the risk of osteoporosis and type 2 diabetes.
It’s a good idea to include a variety of sources of protein in your diet. Some great options are eggs, peanut butter, nuts, chicken breast, tilapia, black beans, and almonds. If you’re allergic to dairy products, soy is another great option.
Athletes and people who exercise regularly may benefit from consuming more protein. High-protein diets are a great way to boost muscle growth. They also reduce calorie intake and hunger. When consumed along with strength training, a high-protein diet can help you burn fat more efficiently and feel full longer.
Studies have shown that people who consume more protein tend to have a higher level of HDL, which is considered “good” cholesterol. Lowering the amount of LDL, or “bad” cholesterol, is also important. However, it’s important to maintain a healthy diet overall, because a higher level of all three types of cholesterol is not necessarily beneficial.
Although there is a correlation between dietary protein and the risk of cardiovascular disease, there’s no evidence of an association between protein and diabetes. The link between dietary protein and cancer is more complicated, however. There is some evidence that processed meats can increase the risk of certain cancers.
Another potential benefit of consuming more protein is the role that it plays in building hormones. Hormones are chemicals that are produced by glands and aid in the regulation of organ functions. Besides helping the body to regulate blood sugar levels, hormones are involved in many other important processes, such as helping to communicate between cells.
Protein plays an important role in cellular processes, assisting the body to build and repair tissues and bones. Athletes, who are involved in intensive training regimens, may benefit from eating twice the recommended daily amount.
Researchers have also shown that a higher intake of dietary protein can help prevent cancer. In one study, people who followed a vegan diet for a period of time were less likely to develop cancer than people who ate a diet with a lot of animal products.
People who eat a high-protein diet tend to have more energy and less appetite, because it helps regulate the hunger hormone ghrelin. Also, a high-protein diet can reduce triglycerides and reduce the amount of bad cholesterol.
The National Osteorosis Foundation recognizes the importance of dietary protein in promoting bone health. Athletes should eat about two grams of protein per kilogram of body weight each day. Those who are trying to lose weight should eat between 15% and 25% of their total calories from protein.
For some individuals, a higher-protein diet can even lower the risk of diabetes and heart disease. According to one study, a higher-protein diet reduced the risk of cardiovascular disease, triglycerides, and bad cholesterol.