Tag: protein

NYT protein piece generates more heat than light

by Monica Reinagel, MS, LDN

imagesThere’s been a lot of buzz this week about a column in the New York Times on the potential consequences of eating “too much” protein.

Well columnist Roni Rabin worries that the popularity of protein powders, drinks, and bars are “making it possible to effortlessly consume protein in amounts that far exceed dietary recommendations.”

She goes on to write that “the vast majority of Americans already get more than the recommended daily amounts of protein.”

But are they really? The Institutes of Medicine–a relatively conservative bunch–recommends that we get between 10 and 35% of our calories from protein. For a 150 pound adult, that translates into a range of 55 to 180 grams of protein per day. Continue reading “NYT protein piece generates more heat than light” >

How to Build Muscle on a Plant-Based Diet

by Monica Reinagel, MS, LDN

weights-652486_960_720Tanya writes:

“I recently decided to change to a vegan diet. I’m also an avid gym goer trying to build strength and muscle. The biggest reason I didn’t become a vegan sooner is that I’d heard that plant based proteins are not as “bioavailable” as animal protein. Not sure how true this is, so I ask my favorite nutritionist.”

It’s true that animal-based protein generally has a higher biological value than plant-based protein. Because animal proteins deliver essential amino acids in proportions similar to the body’s requirements, it’s easier for our bodies to use these amino acids to synthesize new proteins.

This doesn’t mean that vegans cannot build strength and muscle, but they will probably have to work a bit harder at it.  Continue reading “How to Build Muscle on a Plant-Based Diet” >

New Ways to Use Whey Protein Powder

by Monica Reinagel, MS, LDN

imagesAfter writing about the benefits of distributing your protein intake more evenly throughout the day, I heard from many of you that you were struggling to figure out how to get the recommended 25 – 30 grams of protein at breakfast and lunch–without eating meat at every meal!

So, when National Dairy Council challenged me to come up with some novel ways to incorporate whey protein powder into familiar meals and recipes, I jumped at the chance.

Why Whey?

Although there are lots of options, each with pros and cons, my protein powder of choice has always been unflavored whey protein. It’s a high-quality protein, neutral in flavor, versatile, relatively inexpensive and–unlike some of the legume based protein powders I’ve tried–doesn’t cause digestive issues (read: gas!).  I keep a big container of it in the pantry but until recently I only used it in smoothies.

As I’ve discovered, there are so many other ways to use whey protein powder to increase protein intake throughout the day. Getting the recommended amount of protein should be a snap. Continue reading “New Ways to Use Whey Protein Powder” >

Cutting calories can mess with your sleep

by Monica Reinagel, MS, LDN

Woman SleepingAs if losing weight weren’t already challenging enough, you might also find that you’re not sleeping as well. And we all know (both from research data as well as personal experience) that being under-rested can increase your appetite and reduce your will-power.  Perfect, meet storm.

A pair of randomized controlled studies suggests a possible solution: Continue reading “Cutting calories can mess with your sleep” >

Whole milk yogurt vs. fat free Greek

by Monica Reinagel, MS, LDN

Can Yogurt Reduce Risk of FluLarry writes with an interesting dilemma:

“I eat yogurt pretty regularly as a mid-day lunch/snack. I usually add nuts, hemp seeds, a bit of granola and cinnamon. My ideal choice would be full fat plain Greek yogurt but my local store only has fat-free Greek. If I have to choose between fat free Greek and full fat regular yogurt, which would you recommend?”

Here’s the salient nutrition info on both options (for an 8 ounce serving) followed by some considerations for each point.

yogurt comp

Calories: We shouldn’t always assume that fewer calories better! If you eat small frequent meals, for example, or you’re trying to lose weight, you might be looking for lower calorie options. But if you eat fewer, more widely spaced meals, or you’re extremely active, a higher-calorie meal may be preferable. Either way, however, a difference of 35 calories is pretty trivial in the context of your total daily intake (much less in the context of a yogurt, nut, hemp seed, and granola snack).   So I think I’d have to call a draw for this criterion. Continue reading “Whole milk yogurt vs. fat free Greek” >

Recipe: Spinach and Feta Breakfast Strata

by Monica Reinagel, MS, LDN

Savory Strata with Extra ProteinI’m always looking for ways to get more protein into breakfast so when National Dairy Council invited me to invent a new recipe featuring whey protein, I decided to work on a breakfast casserole…something simple to make but impressive enough to trot out for company. 

Calorie for calorie, protein can help you feel fuller longer than carbohydrates or fats. And whey protein powder is a convenient way to add complete, high-quality protein to a recipe. I use it almost every morning in my smoothie and now I’ve got a new “whey” to add protein to breakfast! Continue reading “Recipe: Spinach and Feta Breakfast Strata” >

This week: garcinia, red wine, juicing, chlorophyll, insect protein, and more!

by Monica Reinagel, MS, LDN

Does Red Wine Block Cholesterol?Nutrition myths were crumbling left and right this week. In this podcast, I look at the research on garcinia cambogia for weight loss. (Short answer: Save your Money)  In another show, I looked into rumors that drinking red wine blocks cholesterol in red meat. As it turns out, no red meat was involved in this research!

While I was at it, I tackled the urban legend that chlorophyll strengthens your blood. And speaking of blood, this episode discusses whether juicing is a healthy habit or a blood sugar bomb.

It wasn’t all myth-busting though. It’s a fact that certain nutrients can help protect your eyes as you age. Here are the best food picks for  healthy eyes.  And for those who are easily distracted in the kitchen, here’s reassuring news about the effect of overcooking on protein. (No promises on taste or texture, though.)

Finally, here’s one of the most, ah, interesting stories I’ve reported on this year:  a movement to shift the world toward insects as a safe and sustainable source of protein. No crickets were harmed in the writing of this story. At least, not by me.