Protein Shake-Up

Dairy products, such as milk, cheese or yogurt, can be a great source of protein.

Photo: Olga Lyubkina/ Istock

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The current U.S. recommendation is that adults should consume between ten and 35 percent of their calories from protein, according to a press release from the National Dairy Council. But new research presented in the American Journal of Clinical Nutrition suggests that many people would benefit from more protein in their diets.

The findings were discussed at a Protein Summit held last spring, which brought together the world's leading scientists in protein research, according to the article. The summit attendees suggest that many adults, particularly those who are overweight or obese or older Americans, could benefit from eating up to 35 percent of their calories from protein, closer to the higher recommended amount.

Attendees report that eating a higher protein diet may play a role in optimal health, as higher protein diets are linked with a lower risk for conditions such as type 2 diabetes, metabolic syndrome, cardiovascular diseases and osteoporosis as well as sarcopenia, the degenerative loss of skeletal muscle mass and strength.

The article explains that animal sources of protein, such as dairy, meat, eggs, poultry and fish, are defined as high-quality or "complete" proteins because they contain the right proportion of amino acids essential for the body's functioning.

Dairy products such as milk, cheese, and yogurt are good sources of protein. For vegetarians and vegans, the Mayo Clinic suggests meatless products such as tofu dogs, soy burgers, nut loaves or texturized vegetable protein, and fortified soy milk to add protein to your diet.

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