Which one should you have a priority in your diet?

The fibers and proteins are both necessary for the nutrients necessary for a healthy diet. Proteins and fibers can help promote healthy weight, so priority to the other will depend on your health, diet and current lifestyle.

Protein vs fiber: which one should you choose?

Proteins and fibers should be part of a healthy and balanced diet. They both offer many health benefits and can promote and maintain healthy weight. Getting enough protein and fiber can help you feel full, reduce your appetite and promote or maintain weight loss.

The combination of a lean protein with fiber -rich foods such as fruits, vegetables and whole grains will create a balanced meal, while offering vitamins, minerals and nutrients. Consider adding food to your diet that contains both fibers and proteins. Examples of foods containing both proteins and fibers:

• Beans
• Chia seeds
• Chickpeas
• Edamame
• Lenses
• Oats
• Quinoa

When you increase your fiber intake, go slowly. Increasing too quickly can cause uncomfortable gases and bloating. Changing your diet considerably can have an impact on certain health conditions. Talk to your health care provider before making drastic changes to your diet.

Protein

Protein is an energy source of foods that provides calories and nutrients. Protein is essential for the growth, development and repair of body tissue. Proteins are made up of amino acids. The body requires nine essential amino acids to function and they must come from food. The protein is in a variety of vegetable and animal sources.

Animal proteins, such as eggs, milk, meat and seafood, contain complete proteins. These sources contain all the essential amino acids that the body needs. Most sources of vegetable protein contain incomplete proteins. These proteins do not have some of the nine essential amino acids.

Protein benefits

The recommended daily quantity of protein is 46 grams for women aged 19 and over and 56 grams for men 19 and over. Obtain adequate proteins in your diet offers the following advantages:

• Healthy bone:: An adequate protein intake is essential for children and adults. In children, proteins are necessary for good bone growth. Protein deficiencies can cause stiff growth and a decrease in bone mass. As adults age, they are more likely to develop osteoporosis. The sufficient intake of proteins, as well as calcium, help maintain bone mass and prevent osteoporosis.
• Healthy immune system: Amino acids are the necessary components of immune cells, such as cytokines and antibodies, which help fight infections and keep you healthy.
• Healthy weight: Depending on research, proteins can help you feel more complete compared to food with carbohydrates or fats. The protein also leads to a decrease in ghrelin, hunger hormone. Together, this can reduce your appetite and help you lose weight or maintain healthy weight.
• Strong muscles: Amino acids are the constituent elements of strong muscles. They help repair current muscles and build new muscle fabrics.

Protein sources

Protein food sources:

• Beans
• Beef
• Cheese
• Chicken
• Eggs or egg whites
• Fish
• Lenses
• Milk
• Nuts of nuts and nuts
• Pork
• Shrimp
• Tofu
• Türkiye
• Yogurt

Fiber

Fiber is a carbohydrates found in plants based on plants, such as fruits, vegetables, whole grains, seeds and nuts. There are two types of fiber, soluble and insoluble. The soluble fibers dissolves in water and include foods such as oatmeal, chia seeds, nuts, beans, apples and blueberries. The soluble fiber helps to form a frost -shaped substance in the intestine. It slows down digestion, making you feel full longer.

Insoluble fiber does not dissolve in water and includes foods such as whole grains, legumes, green leafy vegetables and fruits with edible skins. Insoluble fibers help invent stools and move it through the digestive tract.

Advantages of fiber

Most Americans do not have enough fibers. The recommended daily quantity of fibers is 22 to 28 grams for women depending on age and 28 to 34 grams for men depending on age. The addition of fibers to your diet offers many advantages, including:

• Lower cholesterol. Soluble fibers can reduce total cholesterol and low density lipoprotein cholesterol (LDL) by binding to cholesterol in the small intestine so that it is not absorbed in the blood circulation.
• Can protect against colon cancer. Eating a diet rich in fruits, vegetables, whole grains and legumes offers vitamins, minerals and antioxidants. Nutrients keep you healthy and can get rid of free cancer cancer radicals.
• Prevents constipation. Soluble and insoluble fibers help constipation. Soluble fibers help soften and increase stools so that it is easier to pass. Insoluble fiber helps move food through the gastrointestinal tract and adds in bulk.
• Prevents excess weight gain. Fiber fiber foods are often low in calories and can help you feel full. This can prevent overeating and weight gain.
• Promotes a healthy intestinal microbiome. Certain types of fibers contain prebiotics. Prebiotics serve as food for probiotics and help good bacteria in the intestine to prosper. Examples of fiber -rich foods that contain prebiotics include almonds, bananas, peas, eggplant, artichokes, beans and oats.
• Slows digestion. The soluble fiber absorbs water and creates a frost -shaped substance. This slows down the movement of food through the gastrointestinal tract and makes you feel full longer. This also prevents blood sugar peaks.

Fiber sources

Fiber food sources:

• Apple
• Beans
• Blackberries, blueberries, pears, raspberries and kiwi
• Broccoli
• Brussels sprouts
• Lenses
• Gru
• Peas
• Popcorn
• Sweet potato
• Wheat or sound cereals