Are High-Protein Foods Harming Your Health? Insights from a Nutritionist You Need to Know!

Protein is a hot topic in health and nutrition today. You can find protein in just about everything at the store—granola bars, pancakes, and even cookies. With so many “high-protein” claims, you might wonder if you’re getting enough.

Experts say if you’re eating a varied diet, you’re likely already meeting your protein needs. Dr. Federica Amati, a nutrition expert, emphasizes that our bodies are good at getting protein if we consume enough food overall.

Why is Protein Important?

Protein is one of the three essential macronutrients, alongside carbohydrates and fats. It supports muscle building, bone health, wound healing, and keeps our skin, hair, and nails looking good. Dr. Amati notes that protein is so vital that the body ensures we get enough when we have adequate food.

Proteins consist of amino acids, which are the building blocks our bodies need. Some amino acids can be made by our bodies, but essential ones must come from the food we eat.

How Much Protein Do You Need?

The World Health Organization recommends about 0.8 grams of protein per kilogram of body weight. That translates to around 50 grams for the average woman and 60 grams for the average man.

In wealthier countries, most people consume more than enough protein. According to Dr. Amati, “If you’re not starving or underweight, chances are you’re getting enough protein.” Protein deficiency is rare and typically occurs in cases of malnutrition.

What About Vegetarians and Vegans?

People following vegetarian or vegan diets might have a slightly lower protein intake but can still meet their needs through smart food choices. Nutritionist Bridget Benelam advises including a variety of plant-based proteins like beans, lentils, tofu, and whole grains. She also suggests spreading protein intake throughout the day, which helps with muscle health.

Where Can You Get Protein?

There are many sources of protein, both animal and plant-based.

• Animal Sources: Meat, fish, eggs, and dairy are complete proteins, providing all essential amino acids. They also come with nutrients like iron and zinc but can be high in saturated fat.

• Plant Sources: Beans, lentils, nuts, and quinoa may not always have all essential amino acids in one food. However, eating a mix of them throughout the day can meet your protein needs.

Dr. Amati highlights that plant proteins are beneficial because they also contain fiber, which many people need more of.

Do You Really Need Protein-Rich Foods?

With the rise of protein-added products, many think they need to consume these to be healthy. However, experts warn that this is often just marketing. Dr. Amati explains that while adding protein can increase profits for food companies, it’s not something most healthy adults need.

If you don’t have specific health issues, you probably don’t need extra protein. Many of these high-protein products are also filled with sugars and unhealthy fats.

Focusing on Movement

For those wanting to build muscle, it’s not just about protein. Exercise plays a huge role, too. Dr. Amati states that lifting weights and physically challenging your body is what really builds strength. “Just eating a protein bar won’t make a difference without the right kind of movement,” she advises.

In the end, protein is vital for health, but more isn’t always better. A well-rounded diet with a variety of foods, combined with regular exercise, is the best way to support your muscles and overall health.

For more detailed insight, you can check out the World Health Organization’s protein recommendations.

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