We need more protein
As the Canadian Society of Exercise Physiology notes, Canadians only eat about 17 percent of their calories from protein. “I know as dietitians we talk about portion control but I believe the next big thing we’re going to see is recommendations in the amount of protein we eat. It hasn’t been revisited since the mid-1960s,” says Gina Sunderland, a Winnipeg-based registered dietitian. “I predict that we’ll begin to see higher amount of protein recommendations for adults.”
It helps you feel full
“Protein induces satiety-it takes longer to break down and digest protein than carbohydrates so when we do have it at our meals, we feel fuller longer,” says Sunderland. Indeed, a 2014 study from the European Journal of Nutrition confirmed that high-protein meals offer more satiety than normal-protein meals.
Sunderland recommends a source of protein at every meal: Think eating an egg or protein-rich Greek yogurt at breakfast, adding some tuna to your lunch and some lean red meat, chicken or beans at dinner.
It prevents weight gain
Higher protein diets have been linked to weight loss, since protein curbs appetite and calorie intake. “Protein causes the brain to receive lower levels of hormones that stimulate appetite,” says Natalie Brown, a registered dietitian in White Rock, B.C. “Protein also stabilizes blood sugar levels by having fewer insulin spikes, which result in fewer cravings and portion control. With stabilized blood sugars, your energy levels will also improve.”