If your social media algorithm steers you toward diet, weight loss, or even general nutrition content, you’ve probably come across “high-protein” recipes or influencers who swear by high-protein keto or carnivore diets. Where did this obsession with protein come from, and is it worth all the energy given to it?
Nutritionists say protein is a little more complicated than social media makes it seem luckObsession distracts people from meeting other vital nutritional needs.
“We don’t even need to think about (grams of) protein per day,” he says. Federica Amatiregistered dietitian and chief nutritionist at UK-based Zoe Nutrition & Science, known for its personalized blood glucose monitoring and gut health testing.
Here’s what nutritionists want you to know about protein and general nutrition.
Why do we need protein?
Protein is a macronutrient consisting of amino acids. It is an essential structural component of our cells, tissues, hormones, enzymes, and many other body functions. A constant supply of amino acids through the protein we eat is essential for cell and tissue growth.
Protein is good for overall health, says a registered dietitian Abby Sharp. “Protein has tremendous benefits for weight management, satiety, immunity, hair, nails, muscle growth, and maintaining metabolism,” she says.
Why are we obsessed with protein?
You can see evidence of the preoccupation with protein on grocery store shelves, filled with shakes, pills, powders, and even toaster pastries that claim to be packed with nutrients. Meanwhile, social media is abuzz with ways to get more protein in your diet: people are mixing protein shakes with Diet Coke, making high-protein ice cream, and posting what they’re eating in a day to meet high-protein goals. There are over 2.7 million posts on Instagram with the hashtag #High protein.
@michaelcorery Cookies and Cream Protein Ice Cream in Creamy 🔥 💪 Macros per pint: 340 calories, 7g fat, 29g carbs, 38g protein. 1. Add skim milk, almond milk, whey protein, pudding mix, and sweetener to the creamy base. Freeze for 24 hours. 2. Use the light ice cream setting on creamy. 3. Hollow out the center of the ice cream with a butter knife and add the sandwich cookie slices. Use the blend setting on creamy. ✅ Ingredients: 1 cup skim milk (240 ml) 1 cup almond milk (240 ml) 1 scoop vanilla whey protein (30 g) 1 tablespoon cookie and cream mixture (10 g) 1 tablespoon zero-calorie sweetener 2 sandwiches Thin cookies (15 g) #Oreo #Oreos #Protein ice cream #ice cream #generous #ninjacreami #Low calories #low #Healthy dessert #sweet #Healthy ice cream ♬ Original sound – Michael Corey
The obsession with protein has grown as the fitness, nutrition and weight loss industries have boomed, Amati says. Amati says that while protein is an important part of building muscle and can help support weight loss, influencers often encourage consuming larger amounts of protein than most people need or should. Additionally, when protein is the main daily goal, there is a lack of attention to other vital nutrients.
The message that people don’t get enough protein isn’t really true, Amati and Sharpe say.
“If you’re meeting your calorie needs… you’re meeting your protein needs,” Sharp says.
The only people who are protein deficient are usually those who are malnourished or older people with low appetite and who struggle to eat enough calories, Sharp says. She says that those of us who eat enough during the day are more likely to meet or exceed our protein needs. This includes vegetarians and vegans, she says, as long as they eat a variety of nutrient-dense plant foods like edamame, lentils and whole grains.
How much protein do I need daily?
While high-protein diets on social media often show people eating up to 140 grams of protein per day, the actual amount you need is much less.
@meg_squats Lazy girls unite… #Macros #Macronutrients #iifym #High protein #High protein meals ♬ Original sound – Meg Gallagher
US Department of Agriculture Dietary Guidelines for Americans It recommends that 10% to 35% of daily calories come from protein sources. The most common scale – and the one used by Amati and Sharpe – is A Recommended daily intake 0.8 to 1.2 grams of protein per kilogram of body weight for adults. To get your weight in kilograms, divide your weight in pounds by 2.2. Then multiply this number by 0.8 and 1.2 to find your protein range. For example, a 150-pound person should aim to eat 54 to 82 grams of protein per day.
Even the most active people are likely actually eating more to meet their increased hunger needs, and thus reaching or exceeding their protein goals, Amati says.
However, older adults need more protein to help maintain muscle and bone mass, which may mean eating up to 1.8 grams of protein per kilogram of body weight per day. Increasing protein intake is especially beneficial for post-menopausal women to help manage belly fat and body composition.
It is important to remember that protein needs vary from person to person, especially for older people. But Amati believes the cult-like obsession with protein has gone beyond basic nutritional advice and has likely led to excessive protein intake, which can have negative health consequences.
What happens when you eat too much protein
“Most of the potential risks associated with a high-protein diet are related to the source of the protein—an excess amount of animal proteins that are also high in saturated fat,” says Sharp.
High protein and meat intake is associated with:
- Problems with kidney function
- High risk of kidney stones
- Increased risk of colon cancer
- Increased risk of heart disease
It’s not easy to overdo your protein intake, Sharp says, if most of your protein comes from fiber-packed plant sources. She says the real damage from protein obsession comes as animal proteins increase, or when protein begins to replace the intake of vital nutrients like healthy fats and fiber.
Focus on getting enough fiber
The obsession with protein distracts from what people are really deficient in: fibre.
the Dietary Guidelines for Americans Women are recommended to eat 22 to 28 grams of fiber per day, while men should eat 28 to 34 grams of fiber per day. Nutritionists say most people don’t even come close.
On average, Americans eat about 10 to 15 grams of fiber daily, according to Harvard Medical School.
“My toddler needs more than that,” says Sharpe.
“Fiber is very important for regularity, gut health, and heart health — because it can help reduce cholesterol — (and) satiety,” she says. Fiber is especially beneficial for weight loss, Sharp says, because high-fiber foods tend to be lower in calories while increasing how full and satisfied you feel from a meal.
Fiber is what the bacteria in your gut microbiome feed on, Amati says. When your gut is properly nourished with a blend of fiber, prebiotics, and probiotics, it sends a signal to your brain that you’re full, while also giving you a boost of energy, she says.
“People underestimate the importance of fiber,” Sharp says.
How to achieve your fiber goals
To make sure you’re eating enough fiber, Amati recommends focusing on plants like fruits, vegetables, nuts, seeds, and whole grains. Sharp says it’s best to choose whole foods rather than fiber supplements.
Here are some high-fiber foods you can incorporate into your diet:
- Bean
- Lentils
- Fresh fruits such as raspberries, raspberries, apples, and pears with the skin
- Fresh vegetables such as broccoli, Brussels sprouts, green peas, and potatoes with the skin
- popcorn
- Avocado
- oatmeal
- Farrow
- Splitting peas
- Chia seeds, flax seeds
If you’re not sure where to start, Amati suggests this trick for building fiber-filled meals: Fill half your plate with some plant source — salad, broccoli, sautéed zucchini. Next, fill a quarter of the plate with your favorite lean protein such as salmon, chicken breast, edamame, or tofu. The last quarter is dedicated to fiber-rich complex carbohydrates such as brown rice, barley or sweet potatoes.
Once you’ve mastered your plate structure, Amati recommends moving on to making your own high-fiber snacks. Try keeping an apple and almonds on hand when the energy dips in the middle of the afternoon.
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