LONDON – Nutritionists emphasize that most people do not need foods with added protein, despite the growing trend in the food industry.
The human body requires protein for numerous cellular functions, including the growth, repair, and maintenance of muscles, bones, and skin. With the increasing availability of high-protein versions of everyday foods, such as milkshakes, granola bars, pancakes, and popcorn, consumers might be led to believe they need more protein in their diets.
Immediate Impact: Protein Needs Explained
Nutritionists assert that if individuals are consuming sufficient food, they are likely getting adequate protein. Federica Amati, nutrition lead at Imperial College London and head nutritionist at the health science company ZOE, remarked, “Adding protein to foods is very beneficial—for the profits of that food. It is not based on health, it is not backed by science.”
The amount of protein required varies based on age, weight, and individual nutritional needs, with particular importance for children and older adults. Understanding how much protein is necessary and the best sources to obtain it is crucial.
Key Details Emerge: Understanding Protein
Protein is a macronutrient essential for bodily functions, akin to fats and carbohydrates. It is composed of amino acids, most of which the body can synthesize. Amati explained, “Because protein is so important, our body has adapted really well to making sure that it can reassemble and change the building blocks of these amino acids to make sure we have what we need, as long as we’re eating adequate amounts of food.”
The World Health Organization recommends that healthy adults consume about 0.4 grams of protein per pound of body weight (0.8 grams per kilogram).
By the Numbers: Protein Intake
This recommendation translates to approximately 60 grams per day for men and 50 grams for women, based on average body weights. In affluent nations, people generally exceed these levels. Amati noted that protein deficiencies are primarily observed in malnourished populations in poorer regions.
Industry Response: Diverse Protein Sources
Bridget Benelam, a nutritionist with the British Nutrition Foundation, emphasized the importance of obtaining protein from various foods, including dairy, fish, beans, nuts, vegetables, and meat. Studies indicate that vegetarians and vegans may have lower protein intake than those who consume meat and fish, yet their protein levels remain adequate.
Benelam suggested incorporating protein into every meal to preserve muscle function, stating, “It appears to be better for preserving muscle function if you have some protein throughout the day, rather than just having it all in one meal.”
Expert Analysis: Plant vs. Animal Protein
Protein can be sourced from plant-based foods like beans, lentils, peas, nuts, seeds, tofu, tempeh, and meat substitutes, as well as from fish, meat, poultry, eggs, and dairy products. Amati highlighted that animal-based proteins might be more easily digestible than plant-based ones, which often contain more fiber.
She added, “If you eat a piece of beef, you’re getting protein and things like zinc and iron, but you’re also getting more saturated fat.” In contrast, protein-rich foods like chickpeas or beans also offer dietary fiber, a nutrient often lacking in modern diets.
What Comes Next: Reevaluating Protein Products
Benelam advised that unless individuals have specific health conditions necessitating increased protein, most people in countries like the U.S. and the U.K. do not require additional protein. Amati urged consumers to examine the ingredient lists of protein-enriched products for hidden sugars and fats.
For those aiming to enhance muscle mass, she recommended a straightforward approach: exercise. “If you’re worried about your body composition and muscle strength, you have to lift (heavier) weights and give your body a challenge,” Amati advised. “Eating a protein bar is not going to help.”
The Associated Press Health and Science Department receives support from the Howard Hughes Medical Institute’s Department of Science Education and the Robert Wood Johnson Foundation. The AP is solely responsible for all content.
As the trend of protein-enriched foods continues, consumers are encouraged to evaluate their dietary needs critically and make informed choices based on scientific guidance rather than marketing trends.
