The kind of diet plan you make depends largely on your weight management and disease prevention goals. Whatever diet plan you make, whether it's a high-protein or high-fiber diet, both diets can help prevent the risk of heart disease, the leading cause of death in most countries around the world. While one diet can be more effective for weight loss, the other may help prevent diabetes. Dietician nutritionist Lindsey Desoto, RDN, LD, has a good point that says fulfilling the minimum requirements for both protein and fiber in your daily diet can help you gain maximum health benefits.
Before jumping onto the next fad diet plan, try figuring out your basic health goals. Determining this can help you plan the most beneficial diet you can enjoy and stick to for a longer time. Although fruits and veggies are the most popular choice for a well-balanced meal, portion sizes are everything. Determining the size of protein and fiber that you should include in your diet is the key to weight loss and healthy living.
A high-fiber diet with plenty of dietary fiber is exceptionally healthy. Nutritionists often recommend consuming at least 20 grams of fiber each day. But unfortunately, most people with their busy life schedules and unhealthy diet plans can't reach this minimum goal.
Dietary fiber includes plant parts that your body can't absorb. Hence it passes through your body completely intact. Insoluble fiber helps move material through your body, making you feel slimmer. This includes food like nuts, vegetables, potatoes, etc. In contrast, soluble fiber like oats, beans, and citrus fruits can make you feel fuller for a longer time.
High protein diet
A high-protein diet, on the other hand, is also equally helpful. Studies have shown that a diet with high protein can help in fat loss and reduce blood pressure more than a high fiber diet.
Consuming a diet with more protein helps build muscles, increase metabolism and make you feel fuller for a longer time. To increase your protein intake, consume meals that contain eggs, chicken, and fish. Also, try adding nuts, seeds, and grains to your salad. To complete your high protein diet cycle, choose complementary protein like beans and rice. Consuming a high protein diet, just like a high-fiber diet, can decrease the risk of heart disease. But remember to stay away from red meat. Instead, stick to vegetable proteins like seeds, legumes—nuts, and grains low in saturated fat and cholesterol.
High-fiber vs. high protein diet
If you want to regulate your digestive system and decrease the risk of diabetes, go for a rich in fibers diet. But if you desire to lose weight, a high-protein diet is a better choice. This is because protein helps increase your metabolism and lets you feel full for longer. However, on the contrary, the right balance is the key. On average, people must consume at least 25-35 grams of fiber and 46-56 grams of protein each day. Besides, try adding your favorite workout class to your daily diet to build a healthy digestive system and decrease the chance of preventable diseases.
If shedding off the extra pounds is your only goal, protein may be more beneficial than fiber. According to a review published in the "American journal for clinical nutrition," protein can increase satiety more than carbs. A study published in "nutritional journal" also revealed that participants who consumed high-protein diets lost more weight than those who consumed high-fiber diets.
Risk of diabetes
When it comes to reducing the risk of diabetes, a high-fiber diet can be the best fit. According to a study published in the "British Journal of nutrition," a high protein intake may increase the risk of developing diabetes. While foods that are rich in fiber can help reduce the risk of diabetes.
However, it is always better to maintain the right balance of both. As obesity and overweight are the major risk factors of diabetes, combining fiber-rich foods with a high-protein weight-loss diet followed by a reduced-calorie diet can be highly beneficial for the prevention of diabetes.
The bottom line
As mentioned above, both high-fiber and high-protein diets have their unique health benefits. But making a diet plan that contains both fiber and proteins in a minimum amount will help reduce the risk of disease and maintain a healthy weight. According to medical professionals, men and women must consume at least a minimum of 38 and 25 grams of fiber daily.
Besides, the institute of medicine suggests a minimum of 56 and 46 grams of protein consumption by men and women respectively each day. Whatever your health plans may be, maintaining a well-balanced diet plan that contains a sufficient amount of fiber and protein is the key to a healthy body and overall well-being.