Reader Question: Protein and Fiber

Hi, Sharon,

Question: What is more important, protein or fiber. I realize a balanced diet is important, but what about while comparing products.

Elisha

Hi Elisha,

Thank you for your question. I understand that it can be quite confusing trying to eat healthy. The short answer is that protein and fiber are mutually exclusive and you should aim for the proper amounts of each. Protein, along with Carbohydrates and Fat are referred to as ‘macronutrients’, and are needed in relatively larger amounts.  Vitamins and minerals are needed in smaller quantifies and are referred to as ‘micronutrients. Fiber is a plant material found in carbohydrates, that are bodies are not designed to digest. So, lets view these separately.

Protein is an important component of every cell in your body. It is used to build and repair tissue, make hormones, and is an important building block of muscles, bone, skin, and blood. Unlike fat and carbohydrates, your body cannot store protein. It is important to get enough protein, but in reality, most Americans actually eat too much protein and, as with anything else, too many calories will result in the scale creeping up. That being said, it is very important to eat protein in the correct amount and from the best sources. Since your body does not store protein, and the excess amounts will just add to body fat, it makes sense to spread out your protein through the day.

First, you need to figure out the amount of protein you need. The recommended daily allowance (RDA) of protein for adults is .80grams/kilograms body weight/day (or 15-30 percent of total caloric intake). For example, if you weigh 125lbs, calculate your weight in kilograms (125*.45= 56.25) then multiply the kg by .8 (56.25*.8=45). So the average 125lb person requires 45g of protein per day. An avid exerciser or an endurance athlete needs closer to 1.2g-2.0g/kg/d. (67.5g-112.5g/day for a 125lb athlete). A chronic excessive protein intake (greater than 2.5 times the RDA) can result in calcium depletion, fluid imbalance, kidney strain, energy loss, and slower metabolism. Remember that it is very easy to reach the RDA of protein and even easier to exceed it if you do not watch your portions.  A serving of protein is a lot smaller than most people think. The portion size for meat, fish, and poultry is the size of a deck of cards. A restaurant serving will often give you 2-3 times this amount.

I recommend lean protein such as nonfat dairy, fish, lean meats and poultry, eggs, beans, edamame, and quinoa. The vegetable protein sources (legumes and grains) contain fiber as well, so that is a nice way to get both at the same time. Protein is also found in vegetables, fruits, and whole grains, so remember to add in those amounts to your total intake.

Whereas protein is an easy requirement to meet, most people do not reach the recommended 25grams per day of fiber needed for health. Fiber, which is found in fruits, vegetables, whole grains, and legumes, is mostly known for its ability to keep you ‘regular’. However, it provides so many other health benefits such as lowering cholesterol, controlling blood sugar levels, lowering blood pressure, and also linked to lowering certain cancer risks such as colon and breast cancers. Fiber can also be a dieter’s best friend since it provides bulk in the diet, giving you a sense of fullness and satiety. I suggest making ALL of you carbohydrate choices high fiber ones. Stick to vegetables, fruit, whole grain, and legumes, and eliminate the refined starches that have no nutritional value to them.  When aiming for the RDA of 25grams of fiber, there really is no room in your diet for processed junk food.

So, you asked about getting both protein and fiber into your diet. The simplest way is eating mini-meals during the day, combining a lean protein with a high-fiber carbohydrate. Some examples are; turkey slices on a whole grain wrap, apple slices and Greek yogurt, hummus and carrots, chicken and broccoli, or an egg white and veggie omelet. These are only a few of the many choices you have. Get creative, have fun, and involve the whole family. It is also very important to drink a lot of water and to increase your fiber intake gradually if you are not used to it. Just like exercise, ‘too much too soon’ can also be a bit painful when it comes to fiber!

A great way to track your intake of both is using www.myfitnesspal.com. Good luck and have fun experimenting with your new lean protein/high fiber plan. You will love the energy and glow you get by eating this way!

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.