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Blog 63 Protein Intake – The Necessities

Jenni Berman |

Blog 63: Protein Intake – the Necessities
Molly Lang, PA-C

Why a High-Protein Diet is Key to Blood Sugar Balance and a Healthy Metabolism

When it comes to achieving lasting health and energy, few things are more important than keeping your blood sugar stable and supporting a healthy metabolism. Many people focus on cutting carbs or calories, but often overlook one simple, powerful tool: eating enough protein.

At Berman Health and Wellness, we often see patients struggling with energy crashes, stubborn weight gain, cravings, or mood swings — and when we dig deeper, blood sugar imbalance and a sluggish metabolism are often at the root. One of the easiest (and most effective) ways to address both issues is by increasing your protein intake.

Let’s break down why protein is so important and how it helps you feel your best.

Protein Helps Keep Your Blood Sugar Stable

Every time we eat, especially foods rich in carbohydrates (like bread, pasta, fruit, or sweets), our blood sugar rises. In response, the body releases insulin to help move that sugar into the cells for energy or storage. If blood sugar rises too quickly, insulin has to work harder, and over time, this can lead to insulin resistance, fatigue, inflammation, and even conditions like type 2 diabetes.

Here’s where protein comes in: when you eat protein with your meals, it slows down the digestion of carbohydrates and leads to a more gradual rise in blood sugar. Instead of sharp spikes and crashes, you get a smoother, more stable curve. This not only reduces stress on your body but also helps you avoid the “energy roller coaster” many people experience after eating high-sugar or low-protein meals.

Stable blood sugar is crucial for:

  • Consistent energy levels
  • Fewer cravings (especially for sugar and carbs)
  • Better mood and mental clarity
  • Reduced risk of chronic disease

Protein Supports a Healthy, Active Metabolism

Your metabolism is the system your body uses to convert food into energy. A faster, more efficient metabolism helps your body burn calories more effectively, maintain a healthy weight, and keep inflammation in check.

Protein plays a critical role in metabolism because:

  • It has a higher “thermic effect” compared to carbs and fats. This means your body burns more calories digesting and processing protein than it does other nutrients.
  • It helps build and maintain muscle mass, and muscle tissue is metabolically active. In other words, the more lean muscle you have, the more calories you burn, even at rest.
  • It provides essential amino acids, the building blocks your body needs to repair tissues, support hormone production, and keep your body running optimally.

If you’re trying to boost your metabolism — whether for weight management, better energy, or overall health — making sure you’re eating enough high-quality protein is essential.

How Much Protein Do You Need?

Everyone’s protein needs are different, depending on factors like age, activity level, and health goals. However, a good general rule for most adults is to aim for 20-30 grams of protein per meal, or roughly 0.7–1 gram of protein per pound of ideal body weight per day.

Here are a few easy ways to add more protein to your day:

  • Start your morning with eggs, Greek yogurt, or a protein smoothie
  • Include lean meats, poultry, fish, or plant-based proteins like tofu in your meals
  • Snack on nuts, seeds, cottage cheese, or jerky
  • Add collagen peptides or protein powder to coffee, oatmeal, or baked goods

Quality Matters

When choosing protein sources, focus on high-quality, minimally processed options whenever possible. Organic, grass-fed, pasture-raised, and wild-caught sources are ideal because they provide more nutrients and fewer harmful additives.

For plant-based eaters, variety is key — mixing different sources like legumes, quinoa, nuts, and seeds ensures you get a complete profile of essential amino acids.

 

In short: prioritizing protein is one of the simplest and most effective ways to stabilize your blood sugar, support a strong metabolism, and feel better overall.

Jenni Berman

Jenni Berman

Jenni, owner of Berman Health and Wellness, works alongside Berman Physical Therapy to help individuals get back in shape, improve their gut health, and to stay feeling young so they can stay in the game! After graduating from the University of Florida with a Bachelor’s in Applied Physiology and Kinesiology, she went on to obtain a Master’s of Physician Assistant Studies. She has a passion for helping individuals to feel better than they thought imaginable through natural approaches, nutrition, and whole body treatment. She is also a Certified Personal Trainer and Nutrition Specialist. When she is not working with patients or with clients, you can find Jenni on the boat, in the sun, enjoying time with her husband, Jake,her daughter Stella June, spending time in Jacksonville with her family, or playing with her [CUTE!] pups!!