Protein is the major structural component of all cells, and functions as enzymes, hormones, and other important molecules. Protein is one of the major macronutrients and an important source of calories.

Compared with consuming sugars and other simple carbohydrates, protein helps control appetite. Protein slows digestion and decreases the speed at which sugars are absorbed into the blood stream. Compared with consuming fats, protein is lower in calories. Higher protein levels also have been associated with a faster metabolic rate, helping burn calories and resulting in possible weight loss.

But are high protein diets healthier?

When higher protein levels replace unhealthy fats and unhealthy carbohydrates, the diet may be healthier, but healthier still are diets high in healthy carbohydrates and healthy fats. Low protein, low fat, whole plant-based diets are the most heart healthy.

Most Americans, in fact, eat more protein than their bodies need. By focusing on further increasing protein, you can restrict the intake of healthful foods that provide essential nutrients. High protein diets may not offer the variety of foods needed to adequately meet nutritional needs. Some high protein diets, also high in animal-based foods, may elevate the intake of heart harmful saturated fats and dietary cholesterol. Exchanging plant proteins such as soybeans, peas, and other legumes for red meat proteins has benefits. This exchange has been found to lower cholesterol levels and lower blood pressure.

Adequate intake of protein, about 15-20 percent of total calories, is essential for good health. This means that if you are targeting 2000 calories per day, your target intake is 75-100 grams of protein, or about 3 - 3.5 ounces of protein. Higher intakes offer little intrinsic additional benefit and may contribute to increasing inflammatory levels. But remember: eat some protein at every meal. It has been shown to help reduce the appetite later in the day while raising your metabolic rate, which can help you maintain your weight.