We hear about protein goals all the time. People are continually concerned about how much protein they eat, whether it’s enough or if they need more.
According to Dr. Andrew Freeman, a cardiologist at National Jewish Health, it’s “nearly impossible” to be deficient in the U.S. You are getting enough protein without trying. Popular diets like the paleo and carnivore diet made people talk about protein a lot, but that doesn’t mean you need to worry about it.
“People are absolutely obsessed with protein,” said Dr. Freeman.
Even if you are a vegetarian or vegan, you are most likely fine as long as you eat a varied diet. “What most people forget is some of Earth’s biggest and strongest mammals, they’re all plant-based,” Dr. Freeman said. “When was the last time you saw a protein-deficient gorilla or elephant?”
However, many Americans don’t eat enough fiber. While it is rich in iron and vitamin D and can aid healthy blood sugar, our diets often lack fiber. Women should eat 22 to 28 grams of fiber daily, while men should get 28 to 34 grams. But, on average, Americans eat 10 to 15 grams of fiber daily.
“Fiber is so important for regularity, gut health, heart health — because it can help to reduce cholesterol — [and] satiety,” said registered dietitian Abbey Sharp.
Fiber feeds your gut bacteria and keeps your microbiome healthy. It helps you stay full and feel energized. It is also found in lower-calorie foods, aiding weight management.
Many people with blood sugar concerns worry that fiber equals carbs. But it aids blood sugar and is harder for the body to break down into sugar. It is found in fruits and vegetables, beans, lentils, seeds and other foods that don’t spike blood sugar.
If you are still concerned about your protein intake, switching some of your meat for beans and lentils is a great option. Legumes are high in protein and fiber, making them a wonderful one-two punch for nutrition. Nuts are another excellent option, as they are rich in protein and fiber.
Nutrition is a balancing act. It’s all but impossible to keep up with the latest fads and sort out the science from the noise. That’s why we always recommend speaking to your doctor or a nutritionist about your needs and goals. They can help you develop a diet plan that is right for you. But, generally speaking, if your New Year’s resolution was to eat your protein, you can probably relax and reach for some fruit.
