Being a vegetarian,
I am always concerned that I do not get enough protein. I confess that I do miss the convenience of cooking a piece of chicken or mixing up some meat with veggies . I am always aware of having my protein quota filled!
Being allergic to soy means that I cannot eat tofu, although I would only recommend eating non GMO organic tofu. So I am always left with what should I eat? Am I getting enough? I love nuts but as nutritious as nuts are we should not over eat them. So then how do I know if I am getting enough protein?
Here are 5 tips to see if you are. Now remember I am not a Dr or in the medical field, this is based on reading and on my own experience.
1) I often would crash in the mid afternoon craving something sweet and carby! By having more protein throughout my day, I have found that I do not get this feeling. Having a protein fuelled snack keeps the cravings away. Often I eat a protein bar but one that is low in sugar and has around 10g protein which is perfect for a snack. 2% unsweetened Greek yoghurt is an excellent form of protein that is low in fat and you can jazz it up by adding berries which are sweet but low in natural sugars too. Protein evens out your blood sugar.
2) Protein helps repair and rebuild new cells and tissue so if you have injuries that are slow to heal, perhaps it is your body’s way of saying you are not eating enough protein.
3) I tend to get excema on my hands as a result of stress or too much exposure to water such as constant hand washing. Having a dog I am always washing hands.Peeling skin and thin brittle nails are also signs that your body may not have enough protein.
4)Our immune cells are made from protein and if you are constantly sick, perhaps this is another sign that you are not getting enough protein.
5 ) It is said that brain fog may be related to lack of protein and fluctuating blood sugar.
So where do we find protein sources to eat?
Apart from the obvious of meat, fish and eggs let’s look at other sources of protein.
- Egg whites have a ton of protein! They have much less fat than an egg with the yolk. For example 1/2 a cup of egg whites have a whooping 13 grams of protein and only 75 calories. Two whole eggs have 12 grams of protein and 160 calories. I often mix one egg with half a cup of egg whites so I am getting some fat and a whole lot of protein.
- Whole grains, lentils, soy, beans, nuts, seeds, and vegetables are all wonderful forms of protein.
- In the summertime, I like to add a scoop of high quality pea protein to my smoothie and in the wintertime , I often add a scoop of protein boost made with three plant based ingredients and know that I start my day with a great serve of protein which is enough to tie me over until lunch. Not all protein powders are created equal so if you do use one make sure that it is a good quality .
The amount of protein we eat depends on your gender, your age , your weight and your activity level.It might be worth finding out how much protein you need if you find yourself needing an afternoon sugar high , your nails are brittle and if you find yourself constantly hungry.