Miranda Galati piles refried beans, canned black beans, a sprinkling of shredded cheese, and air-fried peppers and onions onto a large tortilla. She quickly sears the veggie quesadilla on both sides, then dips it in Greek yogurt and hot sauce.
“It’s essential because it’s a meal high in protein and fiber, but it’s a meal I really crave,” she told her fans on social media.
Galati, dietitian with nearly 150,000 Tic Tac followers, is not the only one advocating for more protein and fiber. Many online nutrition experts have recently promoted this nutrient duo.
While protein has been a growing trend on Google and TikTok for some time, fiber is emerging as the nutritional topic of the moment. Both are approached almost exclusively in pairs. For what?
“The problem that dietitians see over and over again with their clients is that their diet just isn’t sustainable,” Galati tells The Messenger. “I’ve talked to so many people who started eating healthier, lost weight, and then completely fell off the wagon. If you can stop dieting and instead focus on increasing protein and fiber in your diet, you can eat all the foods you love while still supporting your health. It’s so much easier than dieting and definitely more sustainable.
Why are protein and fiber important?
These two nutrients each have their own health benefits and are even more powerful together, experts say.
“Protein and fiber contribute to satiety and help you feel full,” nutritionist Lisa R. Young, Ph.D., RDNtells Le Messager.
In addition to helping you stay completestudies have shown that proteins support muscle growth and maintenance as well as metabolism. Fiber aids digestion and controls blood sugar, and may help protect against cancerdigestive diseases, cardiovascular illness and mental health problems.
“Meals with protein and fiber slow the release of sugar into your blood so you feel energized and stable for hours instead of the crash and burn you might be used to,” says Galati .
Just be wary of misinformation online about nutrition, warns registered dietitian Dalina Soto. Some dietitians create content based on medical studies and expert recommendations. But others on social media may co-opt ideas and promote harmful arguments about diet and culture.
“With the new year and people wanting to focus on health, these are two topics that can definitely grab people’s attention,” Soto, RD, LDN, tells Le Messager. “Many Americans don’t get enough (of these nutrients) due to highly restrictive fad diets and lack of access to nutritious foods – and many weight loss accounts like to load people up on fiber to increase satiety and that’s not always the healthiest.”
How much protein and fiber do you need?
The U.S. Department of Agriculture’s Recommended Dietary Allowance suggests that the average person should consume 0.36 grams of protein per pound of body weight. This means that a 150-pound person should consume about 54 grams of protein per day.
But it can also differ depending on a number of other factors. People who regularly lift weights might need more than 0.68 grams per pound to properly support their muscles and body, dietitian Jamie Nadeau, RD, previously told The Messenger. Galati generally recommends eating about 0.7 to 0.9 grams per pound.
“Protein needs are individual based on your height, weight, muscle mass, and activity level,” adds Soto. “It’s important to speak to a dietitian to find out how much you need. »
When it comes to fiber, the USDA recommends that a person consuming 2,000 calories per day should consume 28 grams per day.
Achieving specific amounts can seem like a daunting task to replicate, especially consistently. Galati recommends focusing on getting at least “one palm-sized portion” of protein at meals and snacks.
“What’s more important to me as a dietitian is the proportions of your meals and the small improvements you make,” she says.
How to add more protein and fiber to your diet
To add more protein to your diet, experts recommend foods such as chicken, pork, fish, beef, eggs, Greek yogurt, cottage cheese and tofu. To increase your fiber intake, opt for more fruits, vegetables and whole grains.
Beans, lentils, edamame, nuts and seeds are all “double-duty” foods: They contain a “solid dose” of protein and fiber, Galati says.
Your best bet, she says, is to implement the recommendations for increasing protein and fiber with an “additional nutrition” approach. In other words, you’ll have more success by focusing on eating foods with proven benefits, rather than trying to completely eliminate those deemed “bad.”
“Eating more protein and fiber isn’t just a popular trend on social media,” says Galati. “It can really help you transform your diet and the way you feel about food. If you are someone who has issues with regularity, cravings, and overeating, these will be especially helpful to you.
