Protein is fundamental for maintaining overall wellness; it bolsters our immune system, improves digestive health, and aids in managing our weight. To uncover the top sources of protein that can benefit these aspects of health, we consulted with nutrition experts.
They recommended seven lean proteins to integrate into your daily meals. These selections are particularly advantageous for weight loss, strengthening immunity, and promoting gut health, making them ideal for anyone over the age of 40 who aims to shed pounds by spring.
Want To Lose Weight by Spring? Nutritionists Say These 7 Lean Proteins Can Help
1. Tempeh
Tempeh, a fermented soy product, is a fantastic source of protein and beneficial probiotics. It can assist with weight loss mainly because its high protein content increases feelings of fullness and helps regulate appetite, keeping you satisfied longer after meals and potentially lowering overall calorie consumption.
Moreover, its fiber content supports digestive health and can aid in managing weight. As nutritionist Yasmin Ribeiro from Magic Scoop tells SheFinds, tempeh "improves gut microbial balance," which is essential for maintaining a healthy digestive system and supporting overall wellness.
2. Quinoa
Quinoa is a unique plant-based protein because it contains all nine essential amino acids. Ribeiro highlights that quinoa "is also high in fiber and keeps you satiated," making it a perfect addition to a weight loss diet. This whole grain is also great for managing blood sugar levels.
This food can help with weight loss because its high fiber and protein content, which can increase feelings of fullness and curb hunger. Additionally, quinoa is low in calories and includes prebiotics that support digestive health.
3. Greek Yogurt
Greek yogurt has a lower glycemic index compared to many other dairy products and sugary snacks. This means it causes a slower, more gradual rise in blood sugar levels, helping to avoid sharp spikes and crashes that can affect energy and hunger.
"Greek yogurt has higher protein than regular yogurt, which can improve blood sugar control and reduce appetite. It's essential to choose plain, unsweetened varieties to minimize added sugars affecting blood sugar levels," Krutika Nanavati, RDN, tells us.
4. Eggs
Eggs are an excellent source of high-quality protein, which helps regulate blood sugar by slowing the absorption of carbohydrates. This can lead to more stable blood sugar levels and reduce the likelihood of insulin spikes. "Eggs provide high-quality protein, healthy fats, and nutrients like choline," Dr. Ralph Waldo, health and weight loss expert, tells us.
"Studies show eggs keep you feeling full, reduce appetite, and support weight loss," he adds. "For diabetics, eggs have minimal impact on blood sugar when eaten in moderation," Waldo says.
5. Wild-Caught Fish
Wild-caught fish, particularly those like salmon, mackerel, and sardines, are high in omega-3 fatty acids. These healthy fats have been shown to improve insulin sensitivity and reduce inflammation, both of which are beneficial for maintaining stable blood sugar levels.
"Wild-caught fish like salmon and tuna offer anti-inflammatory omega-3 fats and protein. Omega-3s help sensitize cells to insulin and improve blood sugar control. Fish is a staple of diets I recommend for glucose regulation and weight management," Waldo reveals.
6. Legumes
Protein-rich foods like legumes play a crucial role in blood sugar stabilization, making them an essential component of the diet for individuals with pre-diabetes. Consuming adequate protein helps in managing blood sugar levels by slowing down the absorption of glucose from the digestive tract.
"Lean protein sources like legumes can stabilize blood sugar by slowing down gastric emptying and reducing the overall glycemic impact of a meal," Nanavati says. She adds that "protein keeps you fuller for longer, potentially minimizing unnecessary snacking and calorie intake, which can influence blood sugar levels."
7. Bone Broth
Rich in collagen and amino acids like glutamine, bone broth helps maintain the integrity of the gut lining. According to Ribeiro, "Bone broth contains collagen and amino acids that help maintain a healthy gut lining," which is crucial for preventing digestive issues and promoting gut health.
The Bottom Line
Including these lean proteins in your diet can greatly enhance your immune system, balance blood sugar levels, improve gut health, and assist in weight loss.
Each of these seven proteins provides substantial advantages, and incorporating them into your daily meals can promote overall health and wellness, especially as you address the health challenges and dietary requirements associated with aging.
Lean proteins can contribute to weight loss by boosting metabolism, curbing hunger, and building muscle, as highlighted by our experts in this list.
