The Power of Protein
“Dietary protein is very important for muscle building and the preservation of lean body mass,” says Martin Caniza, Registered Dietitian Nutritionist (RDN), Clinical Nutrition Manager at Eisenhower Health. “This can have a long-term effect on strength, mobility and longevity.”
While some nutrition experts assert that Americans are consuming too much protein, others point to a deficiency in their diet. Complicating the issue of protein intake further are misconceptions about whether some types of protein are inherently better than others.
“We’re learning that protein in any form is important and good for you as long as it is from a high-quality source,” says Caniza, pointing to lean cuts of meat and poultry - red meat, sparingly - fish and seafood, low-fat dairy, and plant-based sources like tofu, quinoa and beans.
Daniel Logsdon, MD, a Board Certified Thoracic and Cardiac Surgeon at Eisenhower Health, recommends a balance of lean animal and plant-based proteins.
“Protein-dense diets are not only crucial for muscle maintenance and blood sugar regulation but may also help reduce the risk of heart disease,” says Dr. Logsdon.
He refers to studies that have shown that higher protein diets (22 to 27% protein) significantly lower triglycerides, a common type of fat in the blood, and oxidized low-density lipoprotein (LDL) cholesterol, which are key risk factors for heart disease.
"Beyond prevention, ensuring sufficient protein intake is crucial for recovery following cardiac surgery, as it promotes tissue healing and strengthens the immune system,” explains Dr. Logsdon. “And maintaining a balance between protein intake and overall calories is essential to prevent excess weight, which can interfere with the healing process.”
“High performance athletes have a much greater need for protein versus someone who plays sports recreationally,” says Caniza. “And, as we get older, maintaining adequate amounts of protein becomes more important as we become victim to age-related loss in muscle mass.”
A high protein diet, however, is not recommended for people who are predisposed to or have kidney disease - too much protein can stress the kidneys, increasing the risk of worsening renal function.
Unless there are medical implications for a person to be on a specific diet - the ketogenic diet has been used to help control seizures in children with epilepsy - Caniza does not recommend restrictive or intense diets, but rather a balanced approach to eating that encompasses protein, fiber rich carbohydrates like whole grains, legumes like beans and lentil, vegetables and fruit, ensuring eating foods rich in vitamin D and omega-3 fatty acids. There is also increasing evidence that diets rich in fiber benefit long-term health and longevity.
Caniza stresses the importance of not just the quality of food but also the timing of meals. Many American diets tend to feature low-protein breakfasts and protein-heavy dinners. By incorporating 30 to 35 grams of high-quality protein into each meal, you can stay fuller longer, support fat loss, and maintain lean muscle mass.
An essential nutrient for strength and longevity
Carrot Cake Baked Oats
Preparation Time: 10 minutes
Cook Time: 55 minutes
Servings: 6 pieces
Ingredients
- 2 cups old fashioned oats, 160 grams
- ¾ cup vanilla protein powder, 60 grams (about 2 scoops)
- 1 teaspoon baking powder
- 1 teaspoon ground cinnamon
- 1/4 teaspoon ginger
- 1/8 teaspoon nutmeg
- 1/8 teaspoon cloves
- 1/2 teaspoon salt
- 1/4 cup honey (or syrup of choice), 76 grams
- 1 teaspoon vanilla extract
- 2 large eggs
- 1 1/2 cup unsweetened vanilla almond milk (dairy or plant-based is fine), 360 milliliters
- 1/2 cup nonfat plain Greek yogurt, 112 grams
- 1/4 cup coconut oil (melted) or butter
- 1 cup finely grated carrot, 80 grams
- 1/4 cup chopped pecans, 30 grams
- 1/4 cup raisins, 40 grams
Protein Frosting
- 1 cup plain Greek yogurt, 224 grams
- 1 scoop vanilla protein powder, 30 grams
- 1 teaspoon honey
Instructions
1. Preheat your oven to 350°F and line an 8*8-inch baking dish with parchment paper or use a good nonstick baking dish.
2. In a large bowl, combine the oats, protein powder, baking powder, cinnamon, ginger, nutmeg, cloves and salt. Whisk together to combine.
3. In another bowl, whisk together the honey, vanilla extract, eggs, milk, Greek yogurt, and melted coconut oil. Whisk until well combined.
4. Add the dry ingredients to the wet ingredients and stir until well combined. Fold the shredded carrots, nuts and raisins into the oat mixture.
5. Pour the mixture into the prepared baking dish, spreading it out evenly and bake in the preheated oven for 50-55 minutes, or until the center is set and a toothpick inserted comes out clean or with a few moist crumbs.
6. To make the frosting, mix together the yogurt, protein powder and honey until smooth. Make sure to use a protein powder that is not chalky when mixed with yogurt. It will make a difference.
7. Spread the frosting evenly over the baked oatmeal and sprinkle with additional nuts or serve on individual servings.
Notes
Use a protein powder that doesn’t get chalky or else you’ll have a grainy frosting.
Nutritional information* includes 1 piece of baked oats (about 165 grams) with about 1.5 tablespoons of protein frosting on top
Serving: 1 piece
Calories: 367
Carbohydrates: 39 grams
Protein: 24 grams
Fat: 14 grams
Saturated Fat: 7 grams
Polyunsaturated Fat: 2 grams
Monounsaturated Fat: 2 grams
Cholesterol: 87 milligrams
Sodium: 385 milligrams
Potassium: 422 milligrams
Fiber: 4 grams
Sugar: 19 grams
Without frosting: 286 calories, 13 grams fat, 26 grams carbs, 16 grams protein, 6 grams sugar, 4 grams fiber
*Nutritional information is an estimate and will vary with substitutions.
Recipe and photos courtesy of Danielle Lima, which can be found at ohsnapmacros.com/carrot-cake-baked-oats/#recipe
