Jojoba, the source of Jojoba Oil, is a plant with lots of medicinal properties. It grows in desert areas between northern Mexico (Sonora) and the southern United States (Arizona and California). It requires a dry climate and makes the most of the few rainy days for its growth.
With the best weather conditions conducive for its growth, this shrub can grow up to 5 meters in height. It is a thick-leaf shrub, evergreen, and blue-green/grayish. Its leaves are covered by a kind of natural wax that allows it to conserve the water it has to withstand the long periods of drought or shortage of rain. It also has great longevity, reaching more than 100 years of life.
Jojoba produces a fruit which contains 1 and 3 brown seeds that produce an oil with a delightful aroma. A single plant can produce a maximum of 4.4 pounds (2 Kg) of seeds every year. These seeds, which are usually 2 to 4 cm long, have a long shelf-life of many years without losing any of its properties, allowing them to be stored for a long time without any problem. Jojoba oil is extracted from these seeds with the technique of cold pressing.
Jojoba fruit has been used by Native American and Mexican societies for thousands of years. The ancient Mayan people used it to protect their skin and hair from strong solar radiation.
Properties Of Jojoba Oil
Jojoba oil is composed of 96% of ceramides, a waxy lipid molecule that protects the skin and improves its hydration. The presence of ceramides in large amount explains Jojoba seeds high resistance to oxidation and high temperatures, keeping its properties unchanged for about 25 years. It is also rich in vitamin E, which gives it antioxidant properties for the skin avoiding premature aging and expelling air-free radicals. That’s why one of the Jojoba oil is one of the best natural remedies for aging skin.
Other than ceramides (96%) vitamin E. Jojoba oil also contains Vitamins A (B1, B2), C and F, and omega 6.
Jojoba oil is fully biodegradable without any toxicity. When this oil is processed, it has a clear and transparent appearance, however, in its pure state, its bright golden. Although it is considered oil, it is more of liquid wax that the privilege of being considered the only vegetable liquid wax known to date.
Benefits of Jojoba Oil for Skin & Hair
As we discussed earlier, Jojoba Oil is full of nutrients and in this section, we will talk about a large number of benefits this oil offers for our health and wellbeing. The oil extracted from Jojoba seeds is very similar to the lipids and fats in our body. These similarities are what makes this oil perfectly beneficial for any part of our body, especially hair and skin.
Jojoba Oil for Hair: Benefits, and How to Use
Jojoba Oil is great for revitalizing and strengthening hair, especially long hairs of women, giving a greater volume and youthfulness to the hair in addition to moisturizing it a lot. It is especially recommended for those who suffer from dry or excessively thin and brittle hair. Jojoba oil is also known to help eliminate dandruff and decrease the too much of natural sebum accumulated in the hair follicles on the scalp of people with oily hair. It also gives relief from problems such as itching and hair loss and develop soft, shiny hairs and with a great cleansing effect.
How to Use Jojoba Oil for Hair:
Use it as a conditioner, to brighten hair, to clean the scalp, to improve hair growth. Use it on oily hair, to heal open ends, and to prevent frizz due to moisture.
Benefits of Jojoba Oil for Skin
As with the hair, it is recommended by dermatologists to use Jojoba oil on the skin in cases of dryness of the skin or to reduce excess sebum.
It is a very powerful remedy for skin ailments such as seborrhea, blackheads, rashes, pimples, or for those suffering from acne. It works as an excellent moisturizer. Further, you can use Jojoba oil to take care of our skin and protect it from free radicals and external factors such as an excess cold.
Its very effective in fighting skin aging, contributing to cell regeneration. Jojoba oil will make your skin feel much softer, firmer, and more elastic, reducing sagging and premature wrinkles. It is a very important substance used by the largest cosmetic companies in many skincare and medicinal products.
Jojoba oil has excellent anti-inflammatory properties and it can be used to soothe and relax the skin. It can be applied as an after-shave or after hair removal, to heal skin burns leaving skin dry and feeling soft and also to minimize the redness.
Are you diabetic, or do you live with someone who has diabetes? You should know with sugar substitutes you can live a normal life and enjoy any food you like without worrying about raising your blood sugar levels. The majority of sugar substitutes contain very little or no calories so they also help you maintain a healthy weight. However, there is a lot more to them, and in this post, we’ll tell you everything you need to know about the best sugar substitutes for diabetics. From how they affect our health and how good they are for our body.
What are Sugar Substitutes for Diabetics?
Sugar substitutes are food additive of natural or artificial origin. They are used to enhance the sweetness of the foods and drinks that may require it. They’are commercially sold as artificial sweeteners or zero-calorie sweeteners. They can be used as sugar alternatives for daily use by people with diabetes as they don’t affect blood sugar, but are also often used as the main ingredient in processed foods and drink products.
Sweeteners are usually more potent in their sweetness than refined sugar due to which they’are usually consumed in very little quantity than refined sugar. Another benefit of using sugar substitutes is that some of them are low in calories, while others have no calories.
US FDA considers and regulates Sugar substitutes as food additives. They review the manufacturing process and make sure that sugar substitutes are safe for human consumption, and they contain the right ingredients in the right amount for people with diabetes.
Here are some of the best-known sugar substitutes easily found in online stores local stores.
Natural Sugar Substitutes
Before starting to name natural sweeteners, we must tell you that as you should have already noticed, the aforementioned are also natural sweeteners. However, these that we will mention below are those that are available in the market and that can be used frequently by anyone, with total confidence.
Truvia Natural Stevia Sweetener: Natural zero calorie Sugar substitute
Truvia Natural Stevia Sweetener is extracted from the Stevia plant. It’s one of the best brands that can be found in health food stores, organic markets, and different processed brand products. The stevia sugar substitute is almost 300 times sweeter than conventional sugar, does not affect blood glucose levels, making it ideal for people with diabetes or on a low-carb diet.
It contains 1000 Stevia Sweetener sweetener packets.
One packet is as sweet as 2 teaspoon of Sugar.
Perfect natural sugar substitute or people with diabetes.
It’s plant-based and Gluten-free.
Agave In The Raw Sweetener, non-GMO Sugar Substitute
Agave In The Raw sweetener comes from the core of Mexico’s blue agave plant.
It can be used in hot or cold drinks, topping, and baking.
It’s gluten-free and 25% sweeter than refined sugar.
It’s organic, and vegan certified sugar substitute.
Agave is the nectar of the plant with the same name, this is available in liquid form and you can find it in health food stores, it is a little sweeter than sugar. It does not affect blood glucose levels, but it does have a calorie intake; It even has more calories than sugar as such, but since it is sweeter, people would use it less.
Xlear xylosweet is a natural sweetener with low carbohydrate xylitol.
It’s as sweet as table sugar but contains 40% fewer calories.
Ideal substitute sweetener in weight loss diet or people with diabetes.
Xylitol reduces the risk of tooth decay
Non-GMO and gluten-free sweetener
Low glycemic index of 7.
Xylitol is considered to be the best natural substitute for sugar, it is extracted from natural sources, like berries, mushrooms, and also from corn. It is best used when baking. It doesn’t raise the blood sugar, so it’s also one of the best sugar alternatives for diabetics. It can cause an upset stomach if consumed in access.
Description: Now Foods, Fructose Fruit Sugar contains pure crystalline fructose sugar substitute. Fructose is a natural sugar that is extracted from fruits and vegetables that people with diabetes can consume. It’s very similar to table sugar in taste.
It’ extracted from Corn.
Ideal for baking biscuits
1.2-1.5 times sweeter than refined sugar.
Beneficial for people with diabetes
Hidden Springs Organic Vermont Maple Syrup Sugar substitute
Description: Maple is a typical tree in Canada and the Nordic countries, this syrup is obtained from the juice of the tree, is high in nutrients and is famous for being the main ingredient in the Sap Syrup diet.
Natural Sugar Substitute advantages
The main advantage of natural sugar subtitutes is that they do not go through chemical processes, harmful to our health.
They are less caloric even than sugar, so it is advisable to include them when we are looking to lose weight.
They are ideal for people with diabetes since being more natural and less harmful than sugar prevents blood sugar levels from rising.
These sweeteners do not cause cavities or harm our teeth.
Natural Sugar Substitute Disadvantages
Natural sweeteners do not have any disadvantage for our health. However, it is recommended that the doctor be consulted before consumption if we have any allergies, are pregnant or before giving it to children under 6 years of age.
What are artificial Sugar Substitutes?
Artificial sugar substitutes are those that have a process of creation through chemistry. These can be added to food or drinks, but can also be used for food preparation.
Products considered diet or low in calories have artificial sugar substitutes among their components. Among them you can find:
EQUAL: Zero Calorie Sweetener, Aspartame Sugar Substitute
EQUAL SWEETENER packet of aspartame sugar substitute is as potent as 2 teaspoons of table sugar.
It contains 2,000 aspartame packets which are zero calories.
It doesn’t contain any sodium, fat, or carbohydrates.
A perfect sugar substitute for diabetics, also good for people on the Ketogenic diet.
It can be used in any dishes or drinks.
Aspartame is made up of phenylalanine and aspartic acid. It is 200 times sweeter than table sugar, however it tends to lose its sweetness when exposed to heat. Other than that, it has not been shown to have severe side effects.
BulkSupplements Sucralose Powder, 2.2 lbs, Zero Calorie Sugar Substitute
BulkSupplements Sucralose is a sugar substitute that is between 300 and 1000 times sweeter than sucrose.
It’s manufactured in FDA registered facility to cGMP standards.
It’s a no-calorie sweetener and suitable for baking or smoothies, and beverages.
Contain pure ingredients, and known to help with tooth decay.
Sucralose a thermostable compound, this means that it does not dissipate when cooked with it. It is used for many diet foods and drinks. It is also used to sweeten chewy sweets such as chewing gum, frozen desserts, and fruit juices.
Sugarly Sweet Zero Calorie Sweetener: Saccharin Sugar Substitute
Sugarly Sweet Saccharin Sugar substitute contains zero calories.
It comes with 200 packets of Zero calorie Saccharin sweetener.
It tastes similar to Sugar and can be added to all types of foods and drinks.
It contains less than 1 gram of carbs per serving.
It doesn’t contain any calories, fat or sodium.
Saccharin is considered 200 to 700 times sweeter than conventional sugar. This usually has a bitter taste and can generate a metallic taste in some liquids. This should not be used for cooking.
ARTIFICIAL SWEETENERS ADVANTAGES
The main advantage of artificial sweeteners is that they are created to be low in calories. They help complete a low-calorie diet to lose weight.
Artificial sweeteners are much sweeter than sugar and are mostly calorie-free.
Much less artificial sweetener is needed to sweeten a drink or food, as these are 400 times sweeter than conventional sugar.
ARTIFICIAL SWEETENERS DISADVANTAGES
Its flavor is usually different from the sugar we are used to, many people find it difficult to get used to the taste at first.
It is not recommended to exceed your intake, not because it can be fatal to health, but because it is capable of sweetening much more than natural sugar.
You may have heard that they can cause diseases like cancer, but no scientific study has yet proven that to be true.
Many times pregnant women are advised not to consume it.
Are there any Harmful effects to Artificial Sugar Substitutes?
When it comes to artificial sweeteners being harmful, this is a topic quite debated by doctors and nutritionists, as these are relatively new and there are not many studies on it. However, you can see the list of sweeteners that are FDA approved. These are: Aspartame, saccharin, potassium acesulfame, and sucralose.
As long as people maintain a base intake, they will continue to be safe, as in everything, any excess is not recommended.
What artificial Sugar substitutes are currently Approved by FDA?
The FDA-approved artificial sweeteners for people with diabetes are:
– Potassium acesulfame
Healthier Natural sugar substitutes
Stevia: Stevia is one of the sweetest natural sugar substitues, it’s very popular with diabetics and people who are cutting down on sugar for other health or lifestyle reasons.
Agave Syrup: Agave syrup is one of the best natural alternatives to refined sugar that have become popular in last few dacades. With glycemic index is 30, it’ digested and metabolized by the body slowly, and it’s 25% sweeter than table sugar.
Maple Syrup: Maple Syrup: Better known as Maple, its extracted from the sap of maple trees, the symbol of Canada. It’s very sweet and commonly used to sweeten desserts.
Honey: Honey is a natural product available to almost everyone in the world. It has lots of healing properties and health benefits. Which makes it an indispensable to our diet. Due to it’s being naturally sweet, it works as an alternative to sugar too.
Coconut sugar: Coconut sugar is a nutritious sweetener extracted from tne nectar of coconut palm flowers. Coconut flowers are heated to evaporate the moisture, and what’s left is a dense, brown substance that crystalillizes into coconut sugar. It’s a very common ingredient of Asian cousine, and has been introduced in western countries very recently. It % water, and 5% minerals.
Molasses: Molasses is the by-product of manufacturing refined sugar from Sugarcane. To create Molasses, Sugarcanes are burned to brown and then pressed in machine to extract the juice of the cane. The juice is then boiled and put in a centrifuge to separate Sugar crystals and the liquid, which is turned into Molasses.
How to replace sugar?
Trade commercial cereals for granola. Make a homemade granola with oatmeal, nuts, and seeds.
Change soft drinks for natural juices, this will refresh you and help hydrate your body much more.
Opt for fresh fruits instead of jams, these are high in calories and high in sugar.
Substitute the sugar for the sweeteners that we have mentioned above.
Change milk chocolate for dark chocolate, they have less sugar and fewer calories.
For a snack, eat the healthiest snacks, such as fruits or nuts without sugar or added salts.
Always try to eat natural fruits instead of those that come in syrup.
Remember that light is not synonymous with better health, these also have sugar.
Do not keep sweets in your home, this will make it much more difficult for you to stop eating them.
Remember that leaving sugar is a process, so you must have a lot of patience and perseverance.
How to substitute sugar for sweetener?
These are the equivalences between sugar and different types of sweetener:
Sugar and Powdered Sweetener: This is the sweetest sweetener used in baking. The equivalence is quite simple, 10 grams of sugar, is 1 gram of sweetener.
Sugar and sweetener in tablets: In this case it should be calculated as above. Divide the amount of sugar by 10, but we must multiply it by 2.
Sugar and liquid sweetener: We must divide the amount of sugar by 12.5 and the result is the number of milliliters we must use.
What are the benefits of using sugar substitutes?
No Calories: This is one of the benefits when we include sweeteners in our diet, they can help us reduce our weight, if they are accompanied by a good size in the portions and exercise.
Different options: As we have mentioned, there are natural and artificial sweeteners, both offer you few calories.
Different presentations: You can find sugar substitutes in a large number of foods and products that we consume daily, they will help satisfy your craving for something sweet.
They will help you stay in control: Sweeteners will teach you to take better care of your body, because you will take more into account what you eat.
What are the myths around sugar substitutes?
Here are answers to some of the common myths surrounding artificial and natural sweeteners.
Myth #1: People with diabetes cannot consume them. False, Artificial and natural sweeteners can be consumed by people with diabetes.
Myth #1: They cause cancer False, Many scientific studies have ruled out that sweeteners can cause cancer.
Myth #3: They do not cause cavities True, the Majority of natural and artificial sweeteners do not increase the risk of cavities, because they do not ferment in the plaque of the teeth.
Myth #4: Sugar substitutes have Zero calories False, Although they are low on calories, it does not mean that if consumed in large quantities you’ll not gain weight.
Myth #5: They all have the same intensity of sweetness False, each sweetener has its own intensity. Artificial sweeteners can be far more potent than natural ones.
Myth #6: They are sweeter than sugar True, almost all sugar substitutes are sweeter than sugar, so you need to consume them in lower amounts.
Myth #7: They can be used for cooking and baking. True, some of the sweeteners, especially the natural ones can be safely used in cooking and baking.
Myth #8: Stevia cannot be consumed by people with diabetes False, this natural sweetener can be used by people with diabetes as a sugar substitute
Myth #9: Products with sweeteners don’t contain carbohydrates. False, even though sweeteners don’t contain carbohydrates, they might contain other ingredients with carbohydrates in them
Myth #10: They do not help lose weight. True, Sugar substitutes on their own these will not help you lose weight. However, if you combine them with a healthy diet and exercise, you can lose those extra pounds much faster.
Sugar Substitutes: Frequently Asked Questions
What is a sweetener?
It’s an artificial or natural product that has a sweet taste but provides fewer calories than table sugar, generally used by people who are health conscious, diabetics, or weight watches, so they are called “sugar substitutes”.
Why should I used a Sweetener?
Here are some of the reasons people use sweeteners
To lose weight: Sweeteners decreases energy intake by replacing sugar with substitutes that add little to no calories.
Dental care: Unlike refined sugar, substitutes do not ferment in plaque of teeth due to which they don’t cause cavities.
Diabetes: People with diabetes have difficulty regulating their blood glucose levels and consuming refined sugar can make their condition worse. By limiting sugar intake with natural or artificial sweeteners, people with diabetes can enjoy their favorite food without worrying about a spike in blood sugar levels.
How much sweeteners can I consume?
Just like anything else, sweeteners should be used in moderation to prevent the body from consuming more energy than needed for its normal functions.
How does Sweeteners affect people with diseases?
Sugar substitutes are generally safe for people with ailments. However, you should consult your doctor before start consuming sugar substitutes if you have any major illnesses, especially in your kidneys or liver.
Do sweeteners taste different from refined sugar?:
Yes, Natural and artificial sweeteners are made from different substances, and the processes that these substances go through modify their taste, some taste similar to sugar than others. In most cases, the sweetener has a sweetening power hundreds of times greater than refined sugar they need to be consumed in very little quantity to get same level of sweetness.
What is the bet sweetener for dessert?
Any sugar substitute can be used for the preparation of desserts. One of the most used is Stevia. For them, you must use the equivalences that we have mentioned above to know the appropriate measures. Remember that sweeteners are much sweeter than conventional sugar and it is not recommended that the same amount be used.
Sugar substitutes for diabetes
Sugar substitutes are recommended for people with diabetes. Even doctors prescribe them to help diabetics control their blood glucose levels. However, you should be careful with the amount of sweeteners and consult your doctors before increasing the quantity.
For example, overweight adults lost an average of 5.5 pounds (2.5 kg) in six weeks when they increased their protein consumption from 15% to 30 % of daily calories consumed, without making any other changes in their daily eating habits.
Also, protein-rich diets have been shown to help reduce body fat, especially around the belly area, and promote muscle growth and increase lean muscle mass.
A high protein diet can also help you maintain your low body weight. One study found that a slightly higher protein consumption (18 % of daily calories compared to % 15) led to a 50% lower body weight recovery.
There are many reasons why high protein diets are best for losing weight:
They keep you fuller for longer: protein is very satiating, which means you stay fuller for longer. It can lead to an automatic reduction in calorie intake.
They reduce cravings: Protein-rich diet reduces the food cravings and a decreased desire to snack at night.
Burn more calories: Many studies show that an increase in protein intake has a higher thermal effect, which means that they can increase the number of calories burned by up to 80 to 100 in a whole day.
Suppress hunger hormones: Many proteins have been shown to reduce the hunger hormone “Ghrelin” levels in our stomach and improve the secretion of appetite-lowering hormones GLP- and PYY.
From meats, dairy to vegetables, and cereals, nature is full of food sources that are rich in protein. That’s why it’s not difficult to consume an ample amount of protein every day. Even vegans can get the right amount of protein from plant sources.
In general, protein sources are divided into two types: natural food protein or supplemental protein, usually in the form of protein shakes.
Protein-rich foods can cause weight loss:
Certain foods are naturally very rich in protein, and eating these foods has been linked to weight loss, and maintaining a low weight.
For example, this research points out that eating eggs can keep you full longer and can reduce food intake throughout the day.
Regular consumption of nuts rich in protein and legumes has also been linked to lower body weight, better satiety, and more significant weight loss. They are low on calories and fill your body with nutrition.
Is animal and plant-based protein equally good for increasing weight loss?
One study found that overweight adults lost a similar amount of weight when they followed a weight loss diet rich in vegetable proteins or a weight loss diet rich in animal proteins.
Other studies found similar results. Diets rich in plant-based protein had benefits for weight loss, appetite control, and food intake similar to those of diets rich in protein of animal origin.
Cheese: 7 grams of protein in a square of cheddar cheese.
Nuts: 6 grams of protein in a handful of almonds.
Greek yogurt: 17 grams of protein in the pot.
Chicken: 53 grams of protein in cooked chicken breast.
Lean meat: 22 grams of protein in the piece the size of the palm.
Ricotta: 23 grams of protein in a cup.
Quinoa: 8 grams of protein in a cup, cooked.
Whey protein can increase the feeling of fullness faster.
Whey is a protein extracted from milk. It contains all the essential amino acids and is rapidly absorbed in the body.
Whey protein has been linked to many important health benefits, including increased weight loss, better satiety, and better absorption by the body.
When overweight and obese adults consumed 56 grams of whey protein daily for 23 weeks, they lost 5 pounds ( 23kg) without making any other changes in their diet. In particular, whey protein supplements have been shown to reduce body fat and increase lean muscle mass in both men and women.
Whey protein is so effective in weight loss due to the way whey protein improves the feeling of satiety. Several studies have observed that whey protein is superior to reduce the sensation of hunger compared to other types of proteins, such as casein, tuna, turkey, and egg albumin.
For example, a study among male athletes found that the consumption of whey protein shakes immediately reduced hunger by 50-60%.
It may be because whey protein is absorbed faster than other protein supplements, such as casein, and is useful in preventing short-term hunger.
Research shows that weight protein improves the secretion of appetite suppressant hormones GLP- and GIP, as well as decrease hunger hormones such as ghrelin, more than other protein sources.
However, the evidence is mixed. Few studies report that despite the improvement in satiety, it causes no difference in fat loss compared to supplementation with other types of proteins, such as soy protein, rice, or egg.
Casein can keep you fuller for longer
Just like whey protein, casein comes from milk and contains all the essential amino acids. However, it’s absorption in the body is slower than whey protein.
Casein has also been linked to better body composition and a more excellent feeling of fullness.
Taking 70 grams of casein in the morning and evening for eight weeks increased lean muscle mass by an average of 24 — pounds (1.1 kg).
Compared to whey protein, casein does not seem to be as effective in increasing muscle mass. However, it seems to be more effective than other sources of protein supplements, such as soy and wheat protein.
When it comes to satiety, whey protein is rapidly absorbed and can increase the feeling of fullness. Casein is digested more slowly and can keep you full for a more extended period.
One study followed overweight men on a weight loss diet that included whey or casein supplements. After 12 weeks, those who took casein supplements lost an average of 8% of their body weight. Those who took whey lost an average of 4%.
However, the sample size for this study was small, and the evidence is mixed.
Other studies that compared the effects of casein and serum found no significant differences in weight loss or long-term body composition, making them equally as good for weight loss.
Soy protein could benefit weight loss
Soy protein is of plant origin. Unlike many other vegetable proteins, it contains all the essential amino acids.
In addition, it contains soy isoflavones, which are natural antioxidants that may have other health benefits.
When it comes to weight loss and soy protein, the scientific evidence is mixed.
Some studies suggest that soy protein may increase weight loss. For example, postmenopausal women who regularly took soy isoflavone supplements experienced greater weight loss than those who did not take supplements.
Another study among obese diabetic patients found that a weight loss diet that included soy-based meal replacements such as shakes resulted in an average of 4.5 pounds ( 2kg) of greater weight loss compared to a standard weight loss diet.
In addition, one study found that soy supplements can be as effective as other sources of weight loss protein.
When obese subjects underwent a weight loss diet supplemented with soy protein or whey and egg protein, both groups lost a similar amount of weight, an average of 17 pounds (7.5 kg) for 12 weeks.
However, a recent review of more than 40 studies analyzed the effects of soy protein on weight, waist circumference, and fat mass and found no real benefits of soy supplements.
Only in very specific circumstances, soy isoflavones were associated with a lower BMI, as in women taking doses of less than 100 mg per day and in periods of 2 to 6 months.
In general, the scientific evidence for taking soy protein to lose weight is not as strong as it is for other proteins, such as whey and casein.
Rice protein can improve body composition
Rice protein is a protein of plant origin. It is considered an incomplete protein due to its low levels of the essential amino acid lysine.
It is often mixed with pea protein to create a more complete and beneficial amino acid profile.
There are currently very few studies on rice protein.
However, a study among young men found that eight weeks of whey or rice protein supplementation resulted in reduced fat mass and an increase in lean muscle mass, with no differences between protein sources.
However, more research is needed to determine the role of rice protein in weight loss.
Pea protein, the perfect protein source for Vegans.
Pea protein powder is a relatively new vegetable protein produced from yellow peas. It is commonly considered a source of complete protein, as it contains all the essential amino acids.
Pea protein has also been linked to a greater feeling of fullness.
A study in rats found that pea protein was absorbed more slowly than whey protein, but faster than casein. Also, it was as good for increasing satiety levels as milk proteins.
Another study in men found that consuming 20 grams of pea protein 30 minutes before a meal increased satiety and reduced calorie intake later in the day .
However, time may be important. When the same participants consumed pea protein immediately before the meal, it had little impact on food intake.
In addition to increasing satiety, pea protein can have beneficial effects on body composition.
In one study, men who consumed 50 grams of pea protein per day for 12 weeks experienced similar increases in lean muscle mass as those who took the same amount of whey protein.
Although initial research on pea protein is promising, more high-quality studies are needed to confirm any weight loss benefits.
Other protein sources
Although not supported by many scientific studies, there are several other protein sources that are believed to have weight loss benefits.
Hemp protein: This is another plant protein that is rich in healthy omega- and omega- fatty acids and fiber. However, it is low in the essential amino acids lysine and leucine, due to which it doesn’t provide sufficient protein for your daily needs. https://www.ncbi.nlm.nih.gov/pubmed/20977230
Bone broth protein: Bone broth protein is made by boiling the bones of animals to release nutrients. It lacks some branched-chain amino acids. However, it contains many other valuable nutrients and calcium for a healthy musculoskeletal system.
Egg protein powder: Egg protein is usually made from egg whites and is a complete protein. It may contain additional vitamins and is low in fat and carbohydrates. Early studies suggest that egg protein has little effect on appetite or weight.
Conclusions on protein and weight loss
If you want to lose weight and maintain lowe body weight effectively, you must increase your protein intake. Where the protein comes from seems to be less important.
Scientific evidence is very strong in support of natural food proteins, as well as casein and whey protein supplements for weight loss. However, you must consult your doctor before starting the consumption of protein and casein supplements.
A protein intake between 0.5 to 1 gram per pound of body weight (1.2-2.2 grams/kg) per day, or 25 to 35% of total daily calorie intake, is best to build a healthy muscle mass and lose weight.
Increasing your protein intake by eating more whole foods is the best. Whole foods contain other nutrients and are not processed like protein supplements.
However, powdered proteins may be convenient when the time is short. They can also be beneficial for people struggling to meet their protein needs through food, such as athletes, vegans or vegetarians, and the elderly.
If your goal is weight loss, protein supplements should not be taken as part of your usual diet, but as a replacement for other calories.