For many women experiencing menopause, dietary remedies can provide great solace and an ability to live with less stress and anxiety once more. Protein is just one of the many essential nutrients that the body requires to sustain proper functioning, and it can also help alleviate a wide array of menopausal symptoms, including bloating and weight gain. Just 46 grams of protein consumed each day can help immensely in the reduction of many symptoms of menopause.
It can be difficult, however, to eat the necessary foods that provide an adequate amount of protein and other nutrients. It is important to ensure that the foods yielding you protein do not contain high amounts of saturated fat and cholesterol, especially when eating meats. Next, find out how food rich in proteins stops weight gain in menopause.
Protein Comes in Two FormsThe two main sources of protein are both living organisms: animals and plants. Protein contained within plant matter is usually found within legumes (peas and beans) and nuts. Such plants also often contain phytoestrogens, a chemical that reduces hormonal imbalance within the body by providing a natural source of estrogen. Soy is an incredibly dense source of protein, with protein constituting nearly 40% of the soy beans weight. This is in stark contrast with other types of beans, who carry but 20% of their body weight in protein.
Although soy is a great source of protein, you must be cautious if considering soy as a major constituent to your diet, as some studies have indicated that soy can increase a woman’s chance of contracting breast cancer. It is thus important to only purchase soy products that have not been chemically altered, as will usually be stated on the accompanying label. Natural, unaltered sources of soy include tofu and soy beans themselves.
Animal products are commonly eaten for their protein content, so there is a wide variety of available options when purchasing these meats. Meat should accompany each meal of the day, but the consumption of red meats should be limited, as they are usually rich in cholesterol and saturated fat. Instead of eating pork bacon and a whole egg during breakfast, you should try turkey bacon and egg whites instead, as this is a much healthier yet still satisfying alternative. A grilled chicken sandwich during lunch can replace a greasy, fatty cheeseburger. Your evening meal should consist of a baked piece of fish and steamed vegetables.
Foods Rich in ProteinThe following foods are among the densest in protein:
• A chicken breast contains 30 grams of protein in a three and a half ounce serving
• Parmesan cheese contains 30 grams of protein in a three ounce serving
• Soy beans contain 14 grams of protein in a serving of one and a half cups (cooked)
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