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How Much Protein Should I Eat Each Day?
That said, many experts believe that to maintain muscle mass and proper functioning, older adults need to eat double the amount of protein they needed in their younger years, says Abby Sauer, M.P.H., R.D., a dietitian specializing in adult and geriatric nutrition. That’s right, double!

In one American Journal of Physiology—Endocrinology and Metabolism study, adults ages 52 to 75 improved their muscle health by following a diet containing 1.5 grams of protein per kilogram of bodyweight per day. That’s roughly twice the current RDA.

If that seems like a lofty goal, take it one meal at a time: Aim to eat 25 to 30 grams of protein at breakfast, lunch, and dinner.
protein  diet  foods  aging  muscle  maintenance  health  peer-reviewed  research  in  vivo  human  satiety 
august 2018 by Michael.Massing
An Athlete's Ode to the Potato | Outside Online
> A Danish physician named Mikkel Hindhede proved you could survive on potatoes alone in the early 1900s, when he had three laborers eat nothing but spuds with a dollop of margarine for 309 days. Five doctors examined the men afterward and determined they were all in excellent health. One participant was described as “a strong, solid, athletic-looking figure, all of whose muscles are well-developed, and without excess fat.” Hindhede’s work gave scientific legitimacy to what other cultures had long known and some continue to practice, like the Incans thousands of years earlier, Irish farmers in the 1800s, and the modern-day Andean peoples—the Aymara—who experience ten times fewer incidences of prediabetes compared to Americans, according to a study in the journal Nutrition. ... Potatoes have long been associated with fullness, and scientific data backs up that observation. A study in the European Journal of Clinical Nutrition compared the satiety index—a measure of how full a food makes you feel—of different foods and discovered that plain potatoes reign supreme. They registered 50 percent more filling than their nearest competitor, fish, and seven times more filling than croissants, which ranked dead last.
food  potato  satiety 
july 2017 by porejide
Are Bananas Much Better Than Cookies?
Foods That Keep You Full and Prevent an Energy Crash
Nutrition  Diet  Sugar  Health  Satiety  Food  Energy 
april 2017 by jcs92
Large whey protein breakfast may help manage type 2 diabetes -- ScienceDaily
A large breakfast containing whey protein may help manage Type 2 diabetes, new research from Israel reports. The study results will be presented Friday, April 1, at ENDO 2016, the annual meeting of the Endocrine Society, in Boston.

"A high-calorie protein breakfast, medium-sized lunch and small dinner is a proven successful strategy for weight loss, improved satiety and reduced glucose spikes throughout the day in people with obesity and Type 2 diabetes," said lead study author Daniela Jakubowicz, MD, professor of medicine at Tel Aviv University.

"However, the benefits of high protein content at breakfast also depend on the protein source and quality," Jakubowicz said. "Whey protein powder, which is a byproduct of milk during cheese production, induced greater satiety and reduction of glucose spikes after meals compared to other protein sources, such as eggs, soy or tuna"....

After 12 weeks, the group on whey protein lost the most weight: 7.6 kg (16.7 pounds), compared to 6.1 kg (13.4 pounds) for those on the other proteins, and 3.1 kg (6.8 pounds) for those in the carbohydrate group.

Whey protein diet participants were more satiated and less hungry throughout the day, with lower glucose spikes after meals compared to the other two diets, and their HbA1C also decreased more than with the other two diets.

"The whey protein diet significantly suppresses the hunger hormone 'ghrelin.' A whey protein drink is easily prepared and provides the advantages of a high-protein breakfast on weight loss, reduction of hunger, glucose spikes and HbA1c," Jakubowicz said.
satiety  whey  protein  breakfast  research  meal  planning 
april 2016 by Michael.Massing
2 Science-Backed Strategies to Avoid Long-Term Weight Gain ‹ Hello Healthy
With weight gain, slow and steady is the common pace—we often look back, wondering: “How did I get to this weight?” Long-term weight gain typically happens at a miniscule 1-2 pounds per year, which...
weight  diet  food  meal  planning  protein  satiety 
may 2015 by icosahedron
Food Additives Linked To Metabolic Syndrome, Overeating
Georgia State University researcher Benoit Chassaing found that two widely used emulsifiers, polysorbate 80 and carboxymethylcellulose, could change gut bacteria in a way that triggers hormonal imbalances and inflammation. As a result, conditions like type 2 diabetes, inflammatory bowel disease and ulcerative colitis may manifest.

"The dramatic increase in these diseases has occurred despite consistent human genetics, suggesting a pivotal role for an environmental factor," Chassaing said in a press release. "Food interacts intimately with the microbiota so we considered what modern additions to the food supply might possibly make gut bacteria more pro-inflammatory."

Changes in gut bacteria caused by emulsifiers could be intricately linked to hunger hormones and the drive to overeat, the researchers said.

Mice who were exposed to emulsifiers exhibited insulin resistance, obesity and increased levels of food consumption.
gut  microbiota  microbiomefood  additives  emulsifiers  polysorbate  80  carboxymethylcellulose  hunger  satiety  inflammation  diabetes  type  2  T2D  peer-reviewed  research  in  vivo  animal  insulin  resistance  metabolic  syndrome  overeating  obesity  correlation  genetic  risk  genetics  etiology 
march 2015 by Michael.Massing

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