Health Coach Q & A
What links should I know about?
Lark is here to help!
Lark Customer Support!
https://support.lark.com/hc/en-us/requests/new
Facebook page for DPP
https://www.facebook.com/groups/larkdpp
Protein calculator and sources from the webinar
https://www.lark.com/resources/lark-protein-calculator-and-sources
Lark blog
Lark recipes
https://www.lark.com/resource-type/recipe
Email a Lark coach with questions or to make an appointment
https://app.acuityscheduling.com/schedule.php?owner=21319234
Is Protein Powder recommended for vegetarians?
That’s a great question. It’s common for vegetarians to wonder if they’re getting enough protein from food, or whether they should add protein powder.
Protein powders can be convenient for vegetarians to supplement their protein intake. Many plant-based protein powders are available, such as those made from soy, pea, hemp, or brown rice protein. Many of them blend different plant-based protein sources to offer a complete protein with all nine essential amino acids.
Here are some considerations before using protein powders.
- They don’t have the same amount and variety of nutrients that whole foods have. For example, many beans, and whole grains like quinoa, have fiber and antioxidants.
- They might not be as filling as consuming whole foods that you chew and digest. You may feel hungrier sooner, and that can lead to eating more.
- Always check the ingredients and nutrition facts panel to see how much protein, sugar, carbohydrates, calories, and other components are in the powder.
- Dietary supplements like protein supplements are not as strictly regulated as food. It’s not possible to be sure that protein powders are labeled properly and are free from contaminants.
My understanding is that when on a GLP-1 high amounts over 90+ grams a day is much more important, is this correct?
It’s true that when you're on a GLP-1 medication, prioritizing protein is very important. These medications can decrease your appetite, and it's essential to ensure you're getting enough nutrients, especially protein, to maintain muscle mass. A common recommendation is about 1.2 grams of protein per day per kilogram of body weight, which for a 150-pound person is around 82 grams.
Here’s a calculator you can use to estimate your needs. The specific amount you need may vary, so it's best to consult with your doctor or a registered dietitian for personalized advice.
What are your thoughts on protein drinks to help reach protein goal?
Protein drinks can be a great tool to help you meet your protein goals, especially on days when you are busy or have a reduced appetite. They are convenient, can be easily digested, and can help you feel full, which is beneficial for weight management.
While protein drinks offer a quick solution, it's also important to remember that whole foods can often be more satisfying and filling. The act of chewing and the fiber content in whole foods contribute to a greater sense of fullness, which can help prevent overeating later in the day.
If you're looking for instant and portable protein sources that are not in powder form, here are some great whole-food options:
- Hard-boiled eggs
- Single-serving pouch of tuna or salmon
- Canned beans
- Greek yogurt or cottage cheese, especially in single-serving cups
- Grilled chicken strips
- Roasted edamame or chickpeas
Do you suggest egg white or whole eggs?
Both egg whites and whole eggs can be good choices for protein. A whole egg contains about 6 grams of protein, while the egg white alone has around 3.6 grams.
A main difference is that the yolk in a whole egg contains healthy fats, vitamins (like A, D, E, K), and minerals (like choline and selenium), which are important for overall health.
Egg whites are almost pure protein and water with minimal calories and fat. They have few additional other nutrients. However, they are cholesterol-free and free from saturated fat, while egg yolks have cholesterol and saturated fat.
The best choice for you depends on your individual dietary needs and goals. If you're looking to reduce fat and calories, egg whites are a great option. However, if you want to get the full range of nutrients, whole eggs are a nutritional powerhouse. Some people choose a high-protein option with 1 whole egg and 2-4 additional egg whites.
Is too much protein bad for you?
While protein is essential, it is possible to have too much. Excessive protein intake, especially from red meat, can place a strain on your kidneys, especially for people who are predisposed to kidney disease. It can also lead to an increase in blood lipids, which can be a risk factor for heart disease. However, plant-based proteins may not have this effect.
For a normal adult, a daily intake of 0.8-1.5 grams of protein per kg of body weight (about 0.4-0.7 grams of protein per pound of body weight) is enough. For someone who weighs 200 lb., that’s about 80-140 grams of protein per day.
The "right" amount of protein can vary from person to person, so it's always a good idea to discuss your dietary needs with a healthcare professional.
Where can you get plant-based protein without so many carbs?
This is a great question, as many plant-based protein sources, like beans and lentils, also contain carbohydrates. For low-carb plant-based protein, you can focus on:
- Soy Foods: Tofu, tempeh, and edamame are fantastic low-carb, high-protein options.
- Nuts, peanuts, and Seeds: Almonds, chia seeds, hemp seeds, and pumpkin seeds are great choices.
- Seitan: Made from wheat gluten, seitan is a very high-protein, low-carb meat substitute (though it is not suitable for those with a gluten intolerance).
To further manage carbohydrate consumption while increasing protein consumption on a plant-based diet, keep portion control in mind when having high-carbohydrate foods like grains, fruit, and sugar-sweetened foods.
Does canned fish count as unhealthy? It’s one of my favorite protein sources.
Canned fish can be a very healthy and convenient protein source! It’s high in protein, free from carbohydrates, and a source of omega-3 fatty acids. However, some canned fish, like certain types of tuna, can contain higher levels of mercury. Choosing canned salmon or skipjack tuna over albacore can help lower your mercury exposure
Is venison as unhealthy as red meat?
Venison is a red meat, but it can be leaner than many cuts of beef or pork. It can be high in protein, iron, and B vitamins. However, like other red meats, it contains L-carnitine. When your body breaks down L-carnitine, it produces a metabolite called TMAO. This is linked to increased risk for heart disease. Poultry like chicken doesn’t have this effect.
What about Kosher hot dogs? Hebrew National or Sabrattes?
Hot dogs, in general, are highly processed foods. Like most hot dogs, Hebrew National and Sabrettes can be high in sodium and saturated fat. They often contain additional preservatives like sodium nitrite, which can cause cancer. Kosher hot dogs are made 100% beef and are free from pork according to Jewish dietary law.
As with all processed foods, it's best to consume them in moderation as a treat rather than a dietary staple.
Any recommendations for protein powder for shakes?
Choosing a protein powder depends on your dietary needs and preferences. Here are some things to check or consider.
- Amount of protein per serving
- Amount of carbohydrates, sugar, and calories per serving
- Additional nutrients like fiber or vitamins and minerals
- Source of protein, like plant-based sources (soy, pea, or brown rice, for example) or whey protein
- Condition-specific needs, like low-glycemic for managing blood sugar
People have different tastes, so you may have to sample a few brands to find one you like. Ask your healthcare provider for any other considerations or brand recommendations.
How do I get a new scale?
Please reach out to Lark Customer Support for any questions related to your scale! Support.lark.com
