Recently I had a discussion with someone looking at protein sources. She was wanting to improve her nutrition and adding additional protein to support her weight loss. Is more protein really effective? Is there a reason to increase it for support in weight management?
An interesting article that I think explains this well states ” since our bodies are unable to store extra protein, we must provide our system with protein throughout the day by eating a well-balanced diet. Protein plays an important role when it comes to burning fat, because it contains essential amino acids.” Getting all of the essential amino acids you need in your daily diet requires you to meet your daily protein recommendation. In our basic nutrition classes we are taught that 10% – 35% of our daily calories should come from good clean protein sources. Protein has 4 calories per gram, an example of say a 2000-calorie a day diet as stated in the Dietary Guidelines in 2010, would convert to you needing between 50 to 175 grams of protein daily. And my belief is that on average a moderately sedate person needs about 1200-calories a day ( low cal is only good for a very short period of time – most people do not lose weight because they are not eating enough fuel or the wrong source of fuel) and that would be about 30 to 105 grams per day.
So how do you know if you are getting that needed fuel? Plan your meals, count your grams of protein by labels or by supplements to add in at least the minimum while consuming a good day of eating. AND I seriously want you to eat a good balanced diet daily….proteins/carbs and healthy fats…and carbs from some grains and lots of veggies. ( please note…some people do not tolerate grains well…so let’s talk individually about this)
So to the point of this article..QUINOA ( Keen-Wah)! What is it? Check it out here ! “Quinoa is food of high protein quality and is typically regarded as an adequate source of all essential amino acids, including lysine and isoleucine. It provides a variety of antioxidant phytonutrients, including ferulic, coumaric, hydroxybenzoic, and vanillic acid. Antioxidant flavonoids including quercetin and kaempferol are also especially plentiful in quinoa. Anti-inflammatory polysaccharides in quinoa include arabinans and rhamnogalacturonans. Many members of the vitamin E tocopherol family are provided by quinoa, including important amounts of gamma-tocopherol. Quinoa is a very good source of manganese. It is also a good source of phosphorus, copper, magnesium, dietary fiber, folate, and zinc.” ( taken from the above referenced article)
WHAT is great about Quinoa? Well… it tastes great! It combines well with other flavor profiles. It has a fantastic nutritional profile. AND a little bit is very filling and healthy! It has protein, healthy fats, carbs – full profile of Macronutrients, Micronutrients, Minerals Omega’s, Aminos! Check out more info on the nutrients!
And for some great ways to use it….read it the Reader’s Digest ! Try some, let me which is your favorite! Mine – the Shrimp and Vegetable Fried Rice!