March is National Nutrition Month.
What’s protein? Why is everyone talking about it; why is everyone trying to eat more of it; and what’s the one nutrient they should maybe be focusing on even more?
“I feel like everyone’s talking about protein right now,” says one TikTok user.
Open up TikTok or Instagram right now, and it seems like everyone is talking about protein.
“I accidentally created the best protein brownies on the internet,” another post claims.
Another creator adds, “Welcome back to my series where I show you high-protein recipes that aren’t boring or time-consuming.”
Protein is a macronutrient that helps build, grow, and repair body tissues, including muscles. Russell Sage College’s Associate Professor of Nutrition, Sonya Hauser, understands why protein is having such a moment. “I think there’s a lot of reasons for that,” Hauser says. “One of them is weight loss medications, where you have a lot of muscle loss sometimes. The other one is kind of looking to weight management. Protein tends to be more satisfying.”
“Learning about protein and why it’s important has been an absolute game changer for my weight loss journey,” shares another user.
Protein is also getting a lot of attention from perimenopausal women, who lose muscle at a faster rate due to hormonal changes. Not to mention, strength training is trendy these days, and protein helps repair strained muscles. But is protein really the end-all, be-all of nutrition?
“So, protein gets all the headlines, but fiber is where the real shortfall is,” Hauser explains.
So, what’s the deal with fiber?
“More than 90% of Americans don’t get enough fiber,” says Hauser. “Most of us are getting plenty of protein already.”
Fiber is a type of carbohydrate found in plant-based foods.
“The GI tract is a muscle, and fiber is sort of a workout for that GI muscle, so it helps keep our GI tract healthy and functioning and also feeds your gut microbiome,” Hauser says.
She says taking care of your gut microbiome can lower your risk of chronic disease and improve mood and immune system function. Like protein, fiber also helps you feel fuller longer, and there are a ton of healthy options that contain both protein and fiber. “I think the sweet spot is where you can get food sources where protein and fiber are traveling together,” Hauser says. “So this is things like nuts and beans and legumes and even having some yogurt with some nuts, right?”
It’s a better bang for your buck in the world of healthy eats.
Hauser recommends 20 to 30 grams of protein at every meal, along with 25 to 30 grams of fiber every day.
