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We all know that a healthy diet is crucial to optimal health and wellbeing. However, busy lives can mean fast, convenient meals and snacks creep into our diet. We have all had meals that, a short time later, we realise didn’t keep us full, blood sugar even or our energy on track. Before we know it, we can develop a cycle of reaching for the next quick snack for a boost. Choosing protein-rich, high fibre and nutrient dense meals are vital for us to feel our best to power through our days.
Why Does Meal Satiety Matter?
Satiety is the term that relates to how full and satisfied a meal makes us feel. Meals that provide a good source of dietary protein, fibre and have a low glycaemic index, are key to improving satiety.
Protein takes longer to digest and requires more energy to breakdown than fat and carbohydrate, which assists in appetite control and weight management. It also influences appetite by regulating gastrointestinal hormones, including ghrelin, GLP-1 and cholecystokinin (CCK).
After consuming a protein-rich meal, studies have shown individuals experience reduced hunger, lowered subsequent food intake and increased satiety. When our appetite is more regulated it can help prevent overeating and assist with making more mindful, healthy food choices.
How Can I Boost Protein in My Diet?
The recommended daily intake of protein for Australian adults is 46–81g/day. Great food sources include eggs, meat, fish and vegetarian options such as tofu, legumes, nuts/seeds and dairy.
There are times when we may not meet our daily protein needs, and a high-quality natural protein supplement can help support our busy, active lives. Plant-based, organic protein from pea, rice, quinoa and pumpkin seed are suitable for all Australians, including those on a vegetarian, dairy-free or vegan diet.
Top Tips for Choosing a Protein Powder in Australia
Protein powder with natural ingredients, combined with a nutritious diet and regular exercise, can support our overall health and vitality.
Plant-Based Protein
Sources such as pea and rice have been found to stabilise blood sugar and appetite, comparable to animal protein. Plant protein has also been associated with better health outcomes, with lower environmental impact than animal sources. If you’re looking for the best plant-based supplement for fitness, protein powders can help boost muscle mass, combined with resistance training, for a healthy, active lifestyle.
Organic Ingredients
Eating a variety of organic foods not only optimises a nutritious diet but also reduces exposure to pesticides and other toxins. Choosing an organic protein powder also has environmental benefits such as reduced pollution and improved soil health, contributing to more sustainable farming.
Nutrient Dense
Although we know a balanced diet is vital for our health it can be difficult to achieve every day. Protein powders with additional wholefood fruit and vegetables, including fermented foods and mushrooms, can help support overall vitality.
Fermentation can support digestibility and bioavailability of nutrients from foods to release their full nutritional value. Mushrooms such as cordyceps, reishi, shiitake and maitake contain polysaccharides which have been studied for their effects on immunity.
Organic Greens
Nutritious edible sprouts like alfalfa, barley grass and wheat grass are known for being packed full of phytochemicals and nutrients, providing a natural boost when needed.
Natural Sweeteners and Flavours
Stevia sweetens naturally with zero calories, while natural flavours like cinnamon, vanilla and cocoa provide delicious taste and peace of mind that your protein powder is free from unwanted additives.
