Why Are We Protein Obsessed?
Hello dear health seekers,
We live in a protein obsessed culture even though it’s estimated that 97% of Americans get plenty of protein every day without even trying. Yet only 3% of us get enough fiber in our daily diets. Perhaps it’s because fiber is associated with aging and protein is connected to energy and muscle that explains our flip-flopped focus? I invite you to reframe things and understand that fiber is an essential element of a healthy diet. When we shift our focus to fiber, our health will soar and our disease risks will drop.
Another important perspective to consider: We don’t need to eat kale all the time and avoid ice cream or deprive ourselves of other more indulgent foods we enjoy to be healthy. Maintaining a healthy weight isn’t about putting ourselves into ‘diet jail’ or maintaining Olympian-like exercise routines. However, we do need to avoid a sedentary existence. With a solid foundation of healthy food and meeting the minimum of 150 minutes of moderate intensity activity every week (30 minutes daily) we can expect good health to be ours. I call it ‘aiming for the middle’ and it’s all about pushing back on the extremes that our environments so often push us to. This infograph of healthy daily minimums and maximums is a solid reference point. I’d love to personally chat with you about it as well. Let’s connect for a no-pressure conversation!
In this blog, I dive deeper into what a fiber focused dietary shift looks like and all the benefits that can come from it.
Fiber Focus Benefits
· Keeps you feeling full/satiated
· Helps regulate blood sugar
· Provides energy for gut microbes —> stronger immunity
· Helps keep you ‘regular’ --> lowers risks of constipation and colon cancer
· Lowers LDL —> reduces heart disease risks
· Longevity —> One study found that higher bean intake is the single most important dietary predictor of a long lifespan amongst elderly
What counts as fiber?
· Plants: fruit and veggies are the most fibrous of all foods. Meat and dairy products are fiber free.
· Legumes: i.e. dried peas and beans
· Grains: Look for grains labeled “100% whole” Note that ‘Multi-grain’ can include very little whole grain.
Whole grains are nutrient dense and nourish the body. Avoid processed, simple carbs. Minimize white flour and added sugar.
Whole grain examples: Barley, oats, quinoa, farro, millet, brown rice, buckwheat
DAILY GOALS
Aim for 25-30 grams daily of fiber*
2 daily cups fruit
2.5 daily cups veggies
Up to 3 daily servings whole grains
*If you eat plenty of veggies, fruit, whole grains, beans. lentils, nuts and seeds, you are likely to meet your fiber needs; no need to count.
BEAN + LEGUME GUIDANCE
They are powerhouses of nutrition—filled with fiber and protein with nearly endless health benefits.
· Low in saturated fat, zero trans-fat
· Helps lower cholesterol
· Helps lower blood sugar
· Helps improve gut bacteria >> stronger immunity
· 14g fiber per cup average
· Lean protein 17g average per cup
· Lowers obesity risks
· Helps you feel full longer
Ways to eat more beans
In hummus
In smoothies
In soups, chilli and stews
Toss them in a wrap or atop a salad
In burritos (Amy’s, Sweet Earth are fav brands)
In cookies, brownies and other desserts
Check out these new brands
In snack packs: ‘Bada Bean Bada Boom’ like a healthier version of corn nuts
In pre-flavored tetra packs: ’Beanvivio’
Notes
· Ideal bean intake is 1 cup cooked beans/legumes 4 x per week or as much as ¾ -1 cup a day!
· If you’re not close to the 25-30 daily grams of fiber, work up to it to avoid intestinal distress.
· Be sure to hydrate well as you increase your fiber.
· If consuming canned beans, rinse them well to remove as much sodium as possible.
· With dried beans, rinse and soak overnight or at least an hour before. Lentils need no soaking.
To your good health and joy,
Health Coach Gayle Rose
Certified Personal Fitness Trainer
Certified Whole Health Coach
Certified Behavior Change Specialist
720-793-0413
P.S. My 4-week Get (and Stay) Started Program is an easy and affordable way to jump into a guided wellness improvement program without extremes. Learn more here.
