Gluten problems today may be caused by modern baking techniques, says Arthur Agatston, MD, author of the South Beach Diet Gluten Solution.
There are many ways to add extra protein to your diet. Protein is a great addition because with only 7 calories per gram it fills you up without filling you out. Although protein on has 7 calories per gram many sources are high in saturated fats such as high fat meats and cheeses. Good ways to add extra protein from your diet come from the following:
The typical person is usually over eating protein. If you are having 3oz of meat, poultry, fish (deck of cards size) for two meals of the day plus a serving of low fat dairy or cheese and including vegetables and whole grains you are probably already meeting your protein needs. However, if you are not a meat eater, you will need to add more foods like nuts, cottage cheese, lentils, dried beans, soy (tofu, edamame, soy beans), Greek yogurt, string cheese, nut butters to meals in order to have adequate protein. Meet with a Registered Dietitian to determine your protein needs and help you develop an appropriate meal plan.
There is a time and place for protein bars (e.g., traveling, post-gym, a back-up plan for emergencies), but the whole-food route is always a better option when it's available. It's important to consider what else is in there aside from artificial ingredients. In an effort to make protein bars, shakes, and powders as powerful -- and marketable -- as possible, as well as to differentiate their brand, manufacturers routinely add herbs, vitamins, minerals, and other nutrients.
As such, a final consideration should be a review of these ingredients, an assessment of their quality, an assessment of any possible contraindications with medications, sleep patterns (if you are having a protein drink or bar at night that has stimulating ingredients it could keep you awake) and individual sensitivities. For example, I recently couldn't figure out why I was having shaky hands and my pulse was racing. Then I realized I had been sampling a sport protein powder for work and it was giving me the same issues that I have with caffeine. The culprit? An intended energizing combo of maca root and other potent stimulant herbs!