Nutritionists Reveal Protein Types for Specific Health Goals

Experts are highlighting that the common practice of broadly labeling foods as "protein" oversimplifies crucial nutritional differences. Nutritionists stress that various protein sources, from meat and fish to plant-based options, possess distinct profiles of fats, vitamins, and minerals that significantly impact health.

Choosing the right protein source depends on individual needs. For instance, women, older adults, or those with a family history of heart disease may need to select proteins that actively support their health. Recent research also points to the benefits of personalized nutrition, suggesting that excessive protein intake can accelerate aging in sedentary individuals, while older adults require more protein to maintain muscle mass.

“

Research has shown that incorporating more plant-based proteins can help reduce the risk of heart disease and lead to better glucose levels. Beans and lentils have the advantage of low total fat, contain no saturated fat, and are rich in fiber. Foods high in fiber can further slow the absorption of carbohydrates consumed during a meal, ensuring more stable blood glucose levels.

Registered dietitians shared insights into the advantages of different protein-rich foods tailored to specific health ambitions. For managing blood sugar and diabetes, foods like beans, lentils, nuts, and peanuts are particularly effective. Toby Smithsmithson, a registered dietitian, noted that plant-based proteins can reduce the risk of heart disease and improve glucose levels. Beans and lentils are low in fat and saturated fat, rich in fiber, and help slow carbohydrate absorption for stable blood sugar.

Nuts and peanuts also aid diabetes management due to their low carbohydrate content, high fiber, and healthy fats that promote satiety and insulin sensitivity. They also provide beneficial minerals like magnesium and antioxidants. For digestive health, yogurt and lentils are recommended. Dietitian Megan Hilbert explained that yogurt, such as Greek or skyr, provides essential protein for maintaining a healthy gut lining. Consuming at least two cups of yogurt weekly can improve gut barrier function.

“

Yogurt, such as Greek or skyr, contains 15 to 19 grams of protein per cup, which is crucial for maintaining a healthy gut lining as proteins are the building blocks of the cells of the intestinal mucosa. Studies show that regular consumption of yogurt, at least two cups per week, improves gut barrier function.