You’ve heard protein is good for you. It’s hard to miss, with it showing up even in soda and water. Yep, food companies are marketing protein-infused soda and water due to society’s sudden obsession with the nutrient.
Questionable formulas aside, consuming enough protein does have scientifically backed benefits. One of them is feeling full for a longer period. Ever eat scrambled eggs with cheese for breakfast and find yourself not as hungry when lunchtime comes? Compare that with how you feel just hours after eating an apple turnover.
Even though the calories in those two meals might have been around the same, you’re feeling ravenous before lunch with the second. There’s not much protein in a pastry, if any at all. But why does protein fill you up for longer if the calorie count is the same as a sugar or carb-laden meal? Let’s take a look.
Keeps Your Hormones in Check
There’s more to hormones than the birds and the bees. Medical research is discovering ways in which hormones play a role in nearly everything in the human body, including hunger and appetite. It’s why the latest weight-loss medications contain some of these hormones, such as GLP-1.
Hormones like these make you feel full because your brain receives the message that you don’t need to eat any more for now. Your body will usually release them when you’ve consumed enough food. Protein is one of the nutrients that can trigger their release. When you follow a high-protein meal plan, the nutrients promote the release of hormones that curb appetite.
Not only are hormones that make you feel satiated released, but the hormones that stimulate hunger are suppressed. Consuming protein has a two-prong effect. You don’t get the urge to eat as soon because your body’s signals are in sync.
Stabilizes Blood Sugar
Want to enjoy a sugary stack of pancakes without having to deal with the inevitable crash a few hours later? There are ways around it if you tweak the recipe by adding protein. When you combine protein with carbs, those “inevitable” sugar crashes are less likely to happen.
Protein can slow down how quickly your bloodstream absorbs simple carbohydrates like sugar. If your blood sugar doesn’t rise and then drop as rapidly, you won’t feel the urge to eat again as soon. Besides protein pancakes with an anti-inflammatory fruit like fresh blueberries, you can combine protein with carbs in other ways.
For instance, eat a piece of cheddar cheese before you munch on the apple turnover. You’ll slow down the effects of the sugar rush. While you shouldn’t rely on pastries for breakfast every day, you can mitigate the downsides of the occasional treat.
Slows Down Digestion
Compared to carbs, protein takes longer for your body to digest. Simply put, your digestive system has to work a bit harder to break protein down. Whereas the energy from carbohydrates is released and processed faster, protein’s energy comes with a sustained release effect.
This slower, sustained release of energy makes you feel full for longer. Think of it as slow and steady wins the race. Eventually, your digestive system reaches the finish line. However, during the time it takes to reach the threshold, it’s not sending signals to the brain for you to eat again. Your body has enough to work on.
No, this doesn’t mean protein is the only nutrient you should consume. Your body does need carbs and fats to maintain healthy metabolic functions as well. Nevertheless, protein is responsible for a sustained feeling of fullness and can be used in moderation to control cravings.
Reduces Appetite
Appetite control gimmicks have been on the market for decades. There have been chewing gums and supplements galore, all touted as ways to control your desire to eat more than you should. However, a simple answer produced by nature may have been in front of everyone the entire time. It’s called protein.
Because the nutrient helps regulate the hormones responsible for the body’s hunger cues, diets high in processed foods may be the real culprit. When you’re eating food products that stimulate hunger cravings and suppress hormones that make you feel full, you’ll naturally consume more of them. Taking an appetite suppressant may have a temporary effect, if any, but it’s not going to get to the root of the problem.
Your daily protein needs will vary based on age, physical activity, weight, and underlying health conditions. In general, most people should eat 0.8 grams per kilogram of body weight. You can use online calculators to convert lbs to kilograms if you’re not sure. Following these guidelines for protein consumption should keep your appetite steady. You’ll feel fuller between meals and reduce the need to snack as much.
Satisfying Your Hunger With Protein
Part of the human experience is experiencing the drive to eat. Nutrition is how your body survives. Yet, certain foods and food products can activate biological processes that end up destabilizing what those processes are meant to do. It comes back to eating whole foods with balanced nutrients to support your body’s natural hunger, appetite, hormonal, blood sugar, and digestive cues.
Getting enough protein with each meal is a fundamental part of this approach. Don’t overdo it, especially with processed and more questionable sources of the nutrient. But don’t underdo it, either.