Protein is an important nutrient used by every cell in the body. Although most people seem to know where to get protein, sources such as eggs and meats are often restricted due to our goals at reducing fat intake, which is still the primary diet modification to improve health. Protein helps curbs sugar cravings, manages hunger and reduces the total glycemic load of a meal. Small amounts should be consumed with every snack and meal.Dairy (nonfat, no hormones) is a great source of protein and should be a part of your diet. If you are lactose intolerant a whey supplement can be added.
A whey protein shake can be consumed either as a meal or a snack. I do not recommend blending fruits often as it reduces the fiber so vital for health, a shake made with a scoop of whey protein powder, a cup of (non fat no sugar added) yogurt and a banana can be a great alternative breakfast or desert. Yesterday I pulled an abstract study from Nature/obesity/journal.org that looked at the benefits of whey protein and found significant improvement over 12 weeks in vascular function and blood pressure both diastolic and systolic in overweight individuals.
Limit to one scoop a day for woman, two for men, half servings for the kids!
