It’s been a while… and PROTEIN!

Dear Friends of Simply Nourished,

I have missed you! Happy Spring! I can hardly believe it has been two months since my last newsletter. My husband and I have been settling into life as snowbirds in Florida - and I look forward to seeing all of you in either Kerhonkson or Florida!

Now, let’s talk protein.

Over the past year especially, it seems impossible to go anywhere without hearing about protein. From protein-enriched cereals and pasta to bowls and even lattes, it’s everywhere.

So what’s driving this trend?

Much of the recent focus on protein is linked to the growing number of Americans using GLP-1 weight loss medications (such as Ozempic, Wegovy, and Zepbound). As people lose weight, they can also lose muscle mass, and adequate protein intake helps preserve that muscle. For individuals using these medications, prioritizing protein is especially important. Here is a nice article that explains the shift:

GLP-1 Medications Are Driving the Biggest Packaged-Food Shift in Years

What does protein do, and why does it matter?

Protein is one of the three essential macronutrients (along with carbohydrates and fat). It plays a critical role in building, repairing, and maintaining tissues such as muscle, skin, and bone. It also supports the production of enzymes, hormones, and antibodies that are vital for overall health and immune function.

Are we getting too little—or too much?

The good news is that most Americans are already meeting—or exceeding—their protein needs. General recommendations range from 0.8 to 1.2 grams per kilogram of body weight (a minimum of approximately 0.36 grams per pound). Athletes, seniors, and women who are pregnant may require more protein for their needs, from 1.2 grams to 2 grams/kg of body weight.

Here is a handy calculator to find out how much protein you need!

It sites The Academy of Nutrition and Dietetics, CDC, and World Health Organization recommendations:

https://www.calculator.net/protein-calculator.html

What about too much protein?

While protein is essential, more is not always better. Excessive intake may contribute to kidney strain, dehydration, and increased calcium loss. In addition, many high-protein diet trends (such as keto and paleo) can lead to lower fiber intake which has been linked to an uptick of colorectal cancer among millennials and young adults. This is concerning, as fiber plays a key role in digestive health and disease prevention. For more information: Colorectal Cancer Rates Are Skyrocketing in Young Adults — Is Your Lifestyle Putting You at Risk?

The Takeaway:

Protein is vital—but balance is key. Aim for well-rounded meals that include lean animal proteins (such as chicken, turkey, or lean beef) or plant-based sources. When choosing plant proteins, remember to combine foods (like rice and beans, peanut butter and whole grain bread, hummus and pita) to ensure a complete amino acid profile. Round out your plate with vegetables, fruits, whole grains, nuts & seeds, and healthy fats.

If you do eat meat often, consider nitrate-free options whenever possible, as nitrates and nitrites are linked to an increased risk of cancers, particularly colorectal, breast, and prostate cancers. Nitrites and nitrates from food additives and natural sources and cancer risk

As always, please ask me questions anytime! And I can’t wait to see you soon for an appointment or otherwise. Sending you some sunshine.

With love and in good health,

Maya