The Significance of Daily Protein and Fiber

The Significance of Daily Protein and Fiber

Both protein and fiber are essential nutrients you need to consume daily for your body to function properly.  Both protein and fiber play critical roles in combating illnesses and fueling your body.  Proteins are your body’s natural building blocks that move vital nutrients and energy throughout your body.  Fiber is crucial for your digestion system to maintain its regularity.  Having a diet that focuses consistently on protein and fiber content improves your overall wellbeing. 

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What is Fiber?

Fiber is a valuable nutrient that is most commonly known as a way to prevent and treat constipation. Your bowel health and regularity are essential bodily functions that fiber helps perform more easily.  Fiber helps push out your bodily waste and allow other nutrients to absorb through your intestines. 

A healthy daily intake of fiber is on average 14 grams for every 1,000 calories.  Most fiber is found in plant-based foods, which are found fresh fruits, vegetables, beans, and lentils.  Fiber works best for your body when it is absorbed through water, which makes your stool soft and bulky. 

Green Salad and vegetables, The Significance of Daily Protein and Fiber

Health Benefits of Fiber:

Having a high fiber diet improves your digestion system by regulating your bowel movements.  Fiber makes your bowel movements easier to pass and decreases risks for constipation.  Fiber also lowers your cholesterol levels by lowering your LDL levels. Fiber also reduces the risk of cardiovascular disease and certain cancers. 

Fiber also controls blood sugar levels by slowing the absorption of sugar in the bloodstream, which reduces the risks of developing Type 2 Diabetes.  You will also reduce your risk of developing Type 2 Diabetes by losing weight.  You can lose weight with a fiber-based diet because fiber allows you to feel satisfied for longer, so you will eat less and lose weight naturally. 

Increasing your fiber intake decreases persistent hunger and post-meal drowsiness.  Fiber diminishes cravings and snacking because you feel fuller for longer periods of time.  You experience drowsiness because of a sharp drop in your blood sugar. Having an increased amount of fiber prevents this from occurring. 

Some fiber foods include:

  • Whole Grain
    • Oats:  offer 11% of your daily fiber content.  They make you feel fuller longer. 
      • Satiates hunger cravings by slow digesting
  • Fruits
  • Vegetables
  • Beans, peas and other legumes
    • Black beans have 60% of your daily fiber content in one cooked cup. 
      • Fewer calories that boost your protein intake. 
  • Nuts and Seeds

Visit Trusted Nutrition for an informative article that discusses more useful methods to improve your digestion system. 

Salmon, The Significance of Daily Protein and Fiber

What is Protein?

Protein is considered the building block to your cells that provide energy when carbohydrates and fats are not available.  Protein helps add lean muscle mass, repairs tissue, and helps fight infections. 

Dieticians recommend your diet having between 10 to 35 percent protein content.  If you are eating a 1,800 calorie diet should be between 45 to 157 grams of protein.  All of these protein levels are based on your lifestyle.  If you have a more sedentary lifestyle then you need less protein than someone who is more physically active. 

Health Benefits of Protein:

The benefits of having a protein-based diet allow your body to produce adequate amounts of hormones and enzymes.  Enzymes are used to break down your food, which releases energy into your system.  Hormones coordinate your body’s activities, which include insulin. Insulin levels regulate your blood sugar and having a high protein diet reduces sugar cravings. 

Protein also allows your body to have adequate oxygen levels carried throughout your body.  Protein supplies your entire body with the nutrients it needs to function well.  Protein also helps digest your food, make new cells, and transfer chemicals throughout your body.  Protein also is essential to your hormone regulation. 

Recommended Protein food includes:

  • Seafood
  • Lean meat
  • Poultry
  • Eggs
  • Beans and Peas
  • Soy products
  • Unsalted Nuts and Seeds
Running next to the grass on a trail, The Significance of Daily Protein and Fiber

How do Protein and Fiber Complement One Another?

Both fiber and protein promote a healthy lifestyle.  Fiber and protein improve your cognitive and physical health. A combination of high fiber and high protein diet encourages a natural weight loss.  Your weight loss is supported by prolonged fullness from eating. 

By consuming fewer calories because of the full effect of increased protein and fiber you burn more fat, which endorses a healthy weight loss.  Fiber is also not digested, which promotes healthy regularity that makes you feel satiated with less food. 

Protein and fiber both promote a healthy way to lose weight because they both digest slowly, thus making you feel full for a long time, which reduces your appetite.  You are able to lose weight by not overeating.  When you do not have the urge to eat as often your weight will naturally decrease, while your cells receive the nutrients they need to function best. 

Both protein and fiber strengthen your overall health.  A high protein and high fiber diet allow you to lose weight on a low caloric intake that prevents diabetes and heart disease. Both fiber and protein lower bad cholesterol and diabetes.

Protein and fiber are offer nutritional value that you can easily adapt to your daily meal plan with small additions and withdrawals of other substances.  Your health can easily move in a different direction and taking control of small changes creates a larger impact on your overall wellness.    

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