Why Nutritionists Believe You May Not Need Protein-Enriched Foods

Protein is essential for our bodies. It helps with growth, repair, and upkeep of muscles, bones, and skin. Today, we see a wave of high-protein foods—from shakes to granola bars and even popcorn. This might make you think you need more protein in your diet.

Yet, nutrition experts have a different take. “If you’re eating enough food, you likely already consume sufficient protein,” says Federica Amati, a nutrition expert from Imperial College London. She emphasizes that many high-protein products are designed mainly for profit, not health benefits.

The protein you need varies based on age, weight, and health. Children and older adults especially need good protein sources. The World Health Organization suggests around 0.4 grams of protein per pound of body weight, or roughly 60 grams for men and 50 grams for women each day. For most people in wealthy nations, this amount is easily surpassed.

“Protein deficiencies mainly affect malnourished individuals in poorer countries,” Amati notes. Bridget Benelam, a nutritionist at the British Nutrition Foundation, insists that variety is key. Making sure to get protein from foods like dairy, fish, beans, nuts, and meat is vital. Research shows that vegetarians and vegans might have lower protein intake, but their levels tend to remain healthy.

Incorporating protein at each meal is beneficial for muscle maintenance. “Having some protein throughout the day is better than cramming it into one meal,” Benelam explains.

Protein is found in many foods. For plant-based options, think beans, lentils, nuts, and seeds. Fish, meat, poultry, eggs, and dairy products like milk and yogurt are excellent animal-based sources. Amati points out that proteins from animal sources are often easier for the body to digest compared to plant proteins, which usually contain more fiber. For instance, beef provides protein along with zinc and iron, but it also includes more saturated fat, whereas beans offer fiber and essential nutrients.

Many people might not need protein-heavy products. “Most individuals don’t need added protein unless they have specific health concerns,” Benelam advises. Amati echoes this, urging consumers to check ingredient lists for added sugars and fats in protein-enriched foods.

For those looking to build muscle, exercise is key. “Lifting weights is more effective than relying on protein bars,” Amati insists. A balanced diet, combined with the right fitness routine, is the best approach to health.

Overall, while protein is vital, understanding how much you truly need and where to get it is even more essential for maintaining good health.

For more on nutrition needs and guidelines, you can refer to the World Health Organization’s recommendations here.

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