Are You Getting Enough Protein In Your Diet?

It seems like every year some new-fangled weight loss diet takes the media by storm! When you have Hypothyroidism or some other metabolic disorder that makes losing weight difficult, we can fall victim to these new “best thing since sliced bread” kind of diets. We want to lose the weight and we are so desperate for results, we give these a try. Often times, these so called diets mess up our metabolism even further and it can take a long time to recover!

Remember the 90’s and their low fat, high carb recommendations?? This is partly responsible for our epidemic in metabolic disorders we face today. Fast food overloads, low quality convenience foods add to this epidemic. These raise blood sugar, leading to more hormone imbalances and leaky gut. More toxins in our bodies and the more weight we put on! It is a vicious cycle.

Trends of the past are completely opposite of today’s trends of the high fat, high to moderate protein, low carb craze. So we will have new truths to uncover about how our body responds to this approach.

Fact is that everyone response differently to the foods we eat. Some need lower carbs some need higher carbs, some need lower fats and some can eat higher amounts of fat. We are all genetically different in how our bodies respond to macronutrients. We have to become our own detectives in how our bodies respond and what satisfies us.

One thing that remains fairly constant is our need for protein. Protein is necessary to help us build and repair tissues, and to make enzymes and hormones. It is the building block of bones, muscle, cartilage, skin and blood. It is necessary to bolster the immune system by making antibodies to fight infection. Protein helps to control blood sugar and prevents insulin spikes. Insulin must be controlled in order to burn fat and lose weight. Protein is so important that when you don’t get enough through calorie restriction dieting, prolonged fasting or eating less and exercising more, your body will start breaking down skeletal muscle to provide the body with amino acids to make the necessary components for life and provide energy for the body. This further exasperates our inability to lose weight!! We need our muscle! Let’s conserve it!!

What are some symptoms of a protein deficiency? They would include fatigue, trouble losing weight, brain fog, blood sugar imbalances, trouble building muscle, muscle wasting, intestinal permeability, hair loss, and the list goes on.

In the past 10-15 years, protein shakes have emerged as one of the most popular health food shortcuts. We encourage whole foods; organic fresh vegetables and fruits and lean proteins, but the fact of the matter is that many people are not getting enough protein. Protein shakes can be beneficial in helping you meet your protein needs. We have used protein shakes for the last 10 years with great success in meeting our protein needs and controlling insulin. Having hypothyroidism also means having some degree of insulin resistance in most of us, so getting adequate protein is necessary to control insulin spikes and fat storage. Providing the body with the proper amino acids is also necessary to make thyroid hormones.

We usually replace our breakfast with a protein shake. High carb, processed breakfast foods are not on the menu! It is easy to skip breakfast due to our fast paced hectic lives trying to get out the door in the morning. Skipping breakfast and relying only on that cup of coffee may lead to poor choices later at lunch when we are so hungry we are unable to think and just want something now!! Your reaction may be a carb overload! Not eating raises cortisol, and in turn, cortisol raises blood sugar. This blunts fat burning and makes you crave carbohydrates! Protein shakes are a perfect way to start the day to help control cortisol and your blood sugar.

Protein shakes are NOT created equally! Let me say this again, protein shakes are NOT created equally. If you are considering using a protein powder it must be of highest quality. After all, you are replacing a mealwith this protein. You want something that powers your body instead of adding toxins. So what should you look for in a protein powder? The shelves at the health food store are loaded with low quality products. With Hypothyroidism, and other metabolic disorders and autoimmune issues, there are some proteins that you should stay away from so here are a few things to consider.

1. Not all protein shakes have the right nutrients to help you lose weight!

Make sure your shake is organic!! Pesticides and GMO’s are detrimental to our gut flora. (Same is true for the whole foods we eat!) Our gut flora help to convert inactive thyroid hormone (T4) to the active form (T3). In fact 20% is converted in the gut. A healthy gut contributes to a strong immune system, healthy heart, brain health, good mood, healthy sleep, good energy and helps prevent autoimmune disease.

Many shakes contain inflammatory proteins such as whey and soy. Whey proteins come from milk and many people cannot tolerate dairy products. This is especially true if you have hypothyroidism. Dairy proteins are among the top allergens and are inflammatory which also lead to leaky gut and autoimmunity. If you are experiencing low energy, a bloated belly then you are sensitive to the protein.

Soy is also highly genetically modified and highly estrogenic and can causes hormone imbalances. In addition, it can inhibits thyroid peroxidase which inhibits the thyroid’s ability to use iodine reducing the amount of thyroid hormone made. It also interferes with thyroid hormone conversion.

Rice proteins are also among the top GMO crops and may contain heavy metals.

Make sure your protein powder is not filled with synthetic vitamins and fillers and artificial sweeteners and excess sugar.

2. So what should you use if you have hypothyroidism?? We use an Organic Pea Protein!

It is hypoallergenic so it is well tolerated. It is 98% absorbed and assimilated into tissue faster. It has been shown to increase muscle growth just like whey protein. It has a good balance of Branched Chain Amino Acids (BCAAs) necessary for muscle growth and it has phytonutrients that are lacking in whey and soy that nourish the body.

It is a great source of L-arginine which is a precursor for Human Growth Hormone that is the mother hormone for anti-aging!!

It is a great source of L-tyrosine which is a precursor for thyroid hormone and L-glutamine that repairs the gut.

3. Protein shakes have fewer calories than most foods.

Naked shakes (ones with no added ingredients) are about 120 calories. You can add your favorite berries and some greens and chia seeds and blend to make a smoothie with added nutrition when time permits. It still has fewer calories than most breakfast foods and is less inflammatory than pastries and cereals.

Adding a protein shake in the morning can help kick start your daily nutrition and keep your blood sugar balanced. Since the protein powders are already broken down into amino acids, your digestive track can readily absorb these nutrients instead of having to go through digestion action. Even when your digestive system isn’t working optimally, the body is able to absorb these amino acids.

4. Protein shakes can curb cravings!

When you are craving carbohydrates, studies have shown it is due to lacking protein. Protein stabilizes the blood sugar and keeps us full longer. When we drink a protein shake the craving for sugar goes away. You won’t experience the sugar crash after consuming a high carb breakfast either. You’ll have good energy to keep you going through the morning.

5. Protein shakes help with menopausal weight gain!

Combine menopause with hypothyroidism and you have the recipe for weight gain around the middle!! As you enter menopause you become more sensitive to the amount of carbohydrates in your diet. Protein shakes are a good way to help reduce the amount of carbs you are eating without adding excess calories.

Protein shakes are good for the mother on the go, the athlete, the workout enthusiast, the menopausal woman, someone wanting fat loss, and yes, the person with hypothyroidism!!! We can help you determine the amount of protein you need in your diet to help optimize your health. Submit a questionnaire and set an appointment with us to talk about how we can help!