If you haven’t noticed, our culture has become obsessed with protein consumption. In fact, lines surrounding what is and isn’t enough have become blurred.
Protein is a macronutrient necessary for building muscle mass. “When protein is broken down in the body it helps to fuel muscle mass, which helps metabolism," said Jessica Crandall, a certified diabetes educator and spokesperson for the Academy of Nutrition and Dietetics in an article for Live Science.
Crandall also shared that protein helps keep the immune system strong and helps you feel full longer, aiding in weight loss. If you don't get enough protein, you can miss out on these key benefits and not feel your best.
Here's 5 signs you may not be getting enough and how to get more of it.
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1. You’ve got a sweet tooth.
While you’d think protein deficiency would trigger a desire to eat steak and eggs, one of the first signs you're low on this essential nutrient is to crave sweets. Because protein plays a critical role in keeping your blood sugar [glucose] levels steady, a deficiency may create the urge to chow down on a tub of rocky road ice cream. Of course, this send you on a sugar high, resulting in an awful crash.
2. Feeling foggy?
Believe it or not, balanced blood sugar is essential for staying focused – in addition to curbing your sweet tooth. In the absence of a protein, which releases a steady stream of carbs to fuel your brain, you may experience short bursts of mental energy, followed by foggy periods.
3. Hair loss.
Protein is the building block of ALL cells. It also makes up 90 percent of your hair follicles. So, it makes total sense that a deficiency would result in dry, weak hair shafts that both break and fall out. Hair color and texture changes may also occur on a low protein diet. Want long, lush hair? The Institute of Medicine recommends that adult females consume 46 grams of protein per day; adult males need 56 grams of protein.
4. Gastrointestinal distress.
In addition to fatigue, low protein intake may cause headaches, nausea, severe diarrhea, stomach pain and fainting. Protein helps transport nutrients within the body, delivering and releasing them where needed. So, when this function is inhibited, the body’s homeostasis is interrupted which may also result in loss of appetite, irritability, and the inability to stay warm, among other things.
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5. Changes in nails and skin.
Much like your magical mane, a lack of protein can wreak havoc on your skin and nails. Because protein enables cell regeneration -- producing new cells and replacing dead ones – if you’re steak and eggs game is slipping, your skin may become sensitive to light; in turn putting you at risk of burning (because Black people get sunburn, too). You may also experience brownish spots on nail beds, as healthy cell formation has been halted.
Meanwhile, you can get more protein in your diet by doing the following:
Red Meat
Experts recommend eating 4 ounces of red meat a day for 2 weeks, preferably at lunch, to restore healthy protein levels.
Shakes
Not a big meat eater (or a meat eater at all)? Swap out your daily bowl of cereal for a protein shake. When buying protein powder, look for concentrates rather than isolates. Whey, pea, rice and hemp protein powders are each great options.
Still not sure where to begin? Ask your doctor or nutritionist which supplement would be best for you.
Opt for a vegetarian source of the muscle-building nutrient, such as:
Seeds, Nuts
Beans, Lentils
Whole grains
Peas, Spinach
Potato, Sweet potato
