Spring–Summer 2025 13 Managing weight, diabetes and wellness The importance of protein in your diet Developing and maintaining healthy habits is key to successfully managing weight, navigating a diabetes diagnosis or simply promoting overall wellness. Protein is a crucial nutrient that plays a significant role in a healthy diet. It aids in hunger regulation, supports metabolism, and helps build and repair tissues. Stay satisfied One key benefit of protein is its ability to help you feel fuller for longer, which can reduce overall calorie intake and prevent overeating. This is particularly important for people managing diabetes or trying to maintain or lose weight. Unlike carbohydrates, protein takes longer to digest, keeping hunger at bay and helping you avoid unnecessary snacking. Maintain muscle mass Protein helps preserve lean muscle mass. When you lose weight, your body typically loses both fat and muscle. Studies have shown that people with diabetes are more prone to muscle loss. A diet rich in protein, combined with healthy exercise habits, can help prevent the muscle loss that can come with losing weight. Maintaining muscle mass also supports a higher metabolism, aiding in long-term weight management. Boost your immune system Protein is essential for wellness. It supports immune function, enzyme production and hormone regulation, contributing to better health and energy levels. Protein also helps repair damaged cells, which is vital for recovery after exercise, injury or illness. To make sure your diet is rich in healthy proteins, focus on lean meats like seafood and skinless chicken breast, eggs, low-fat dairy, and plant-based proteins like beans; chickpeas; tofu; and low-sugar, low-sodium nut butters. Here to support you For help developing healthy habits to manage weight and improve wellness, try Riverside’s Weigh to Healthy Living program. This six-month program addresses nutrition, exercise, behavior and medical intervention. To learn more, visit myrhc.net/endocrinology or call Riverside Endocrinology Specialists at (815) 214-9105. Hummus Makes 10 servings. Ingredients 2 cans (15-ounce) no-salt-added chickpeas, drained, liquid reserved 5 garlic cloves, minced 1⁄ 3 cup tahini 5 tablespoons freshly squeezed lemon juice 2 tablespoons reserved chickpea liquid 1 tablespoon extra-virgin olive oil Salt, to taste Olive oil, paprika or parsley sprigs for garnish, optional Directions ● Place all ingredients except salt and optional garnish in food processor. ● Process until mixture is coarsely puréed. Add salt, to taste. ● Garnish with a dash of olive oil, paprika or parsley sprigs. Serve at room temperature or chilled. Nutrition information Serving size: ¼ cup. Amount per serving: 100 calories, 6g total fat (1g saturated fat, 0g trans fat), 0mg cholesterol, 8g carbohydrates, 3g protein, 2g dietary fiber, 100mg sodium. Source: American Institute for Cancer Research
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