“Protein is crucial for muscle maintenance and repair,” explains Riya Lakhani-Kanji, “If you don't consume enough protein, your body has difficulty rebuilding muscle fibers, which can lead to muscle weakness and loss. Without adequate protein intake, energy levels drop significantly as muscles play an important role in overall endurance and strength.”
6. Feelings of hunger
Protein provides the body with energy and makes you feel fuller throughout the day. It also affects certain hormones related to appetite. Milena Kahler emphasizes: “It stimulates leptin, the satiety hormone, and lowers the level of ghrelin, the hunger hormone.”
7. More sugar cravings
A meal without enough protein means that carbohydrates are digested more quickly and blood sugar levels rise - and then suddenly fall again.
“Protein helps stabilize blood sugar levels by slowing down the digestion and absorption of carbohydrates,” says Milena Kahler. When you eat protein, it slows the absorption of sugar into the bloodstream, preventing rapid blood sugar spikes and crashes that trigger cravings.
8. Frequent illness
A lesser-known benefit of adequate protein intake is a strengthened immune system: “One of the main functions of the immune system is to support the production of immune cells and antibodies, which are essential for defending against infections and diseases,” explains Riya Lakhani-Kanji. “Without enough protein, the body may have difficulty producing these important components in sufficient quantities, making you more susceptible to disease.”
“In addition, proteins help repair body tissues and cells, which is vital when the body is fighting an infection,” she continues, “meaning that a lack of proteins can slow the recovery process and prolong the duration of illness . “In general, a balanced diet rich in healthy protein sources such as beans, lentils and nuts supports overall immune system health and can even reduce the risk of various diseases.”
The best protein foods
A healthy, balanced diet usually provides all the amino acids the body needs, but only if you add protein to every meal. “Including protein in your diet is easier than many might think,” says Riya Lakhani-Kanji, who recommends these foods:
Animal products
Lean meats like chicken and turkey:“They contain many essential amino acids that support muscle building and repair.”
Fatty fish like salmon and trout:“Not only are they high in protein, but they also contain omega-3 fatty acids, which are good for the heart.”
Dairy products:“Greek yogurt and cottage cheese are also good sources of protein. They are good as a snack between meals and can easily be integrated into meals.”
Owner:"They are often referred to as the 'perfect protein' because they provide all nine essential amino acids that the body cannot produce."
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Vegan protein sources
Legumes such as lentils, chickpeas and black beans:“As a vegan, I get my protein from plant sources that are just as effective and nutritious. These are staple foods that are high in protein.”
Quinoa:“This is another powerhouse that delivers all nine essential amino acids – a rare plant-based source.”
Nuts and seeds:“Almonds, chia and hemp seeds add both protein and healthy fats to the diet.”
Tofu and tempeh:“These are fantastic soy-based options that can be incorporated into a variety of dishes.”
Spirulina:A type of blue-green algae that you stir into smoothies or ascan take.
How to eat more protein
In addition to swapping healthy foods (e.g. conventional granola for oatmeal with chia seeds, nuts and Greek yogurt or eggs for breakfast), you can also add a piece of protein to every regular meal.
“It's about balance and consuming a variety of protein sources to meet your nutritional needs,” says Riya Lakhani-Kanji: “If you're making a salad, you can give it an extra kick with grilled chicken, tofu or chickpeas miss. Or you can simply add a few lentils or beans instead of pasta to make the dish more balanced.”
This article was originally written by our GLAMOR colleagues from the UK.
