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Nearly everything in our bodies requires protein, including our skin, blood, and bones. It’s key for cell tissue repair and regeneration. And since protein takes longer to digest than carbs, protein-rich meals can also keep you fuller, longer. But not all protein sources offer the same benefits (looking at you, sodium-filled deli meat). These protein-rich foods also come with fiber, minerals, and other important nutrients. For smarter meals, load up on eggs, seafood, unsweetened dairy products (like yogurt), poultry, legumes, beans, chickpeas, peas, seeds, nuts and lean cuts of beef and pork.

A combination of protein and fiber at every meal or snack is really optimal when it comes to feeling full and preventing that blood sugar “spike” (and subsequent crash) that we experience after eating less great options. Need more high-protein snack ideas? These choices will curb mid-morning or afternoon cravings when you’re on the go.

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