Packaged High-Protein Foods May Not Be As Healthy As They Seem.
Of the three main macronutrients—protein, carbohydrates, and fat—protein has the best reputation, and deservedly so. We need a significant amount of protein in our diets , and nothing particularly bad will happen if we get too much . Dietary protein helps build muscle mass , and if you’re trying to lose weight, it helps prevent muscle loss along with fat. It also helps make meals more filling. Great! But…
Once the general public realizes something is healthy, packaged food companies start adding it to everything. Or they create products that prominently state whether they’re healthy, regardless of how much protein they contain. That’s why many packaged foods now list protein content on their labels. Here’s what you should ask yourself about these products:
See how much protein it actually contains.
Look closely: sometimes a product’s packaging lists a specific amount of protein, but in reality, it contains two or three servings. In other cases, the protein per serving is accurate, and we should be happy if a serving contains, say, 7 grams. That’s not much—and it’s certainly not worth overpaying or choosing a less tasty product just for those few extra grams.
It’s helpful to know how much protein you need in your diet. If you’re not gaining or losing weight and don’t exercise, a 150-pound (70 kg) person only needs about 54 grams of protein per day. (I’ve calculated this for different weights .) If you exercise a lot or are trying to gain or lose weight (yes, either way), the same 150-pound (70 kg) person will need between 81 and 95 grams of protein per day. More is fine, but not necessary.
So, if you’re aiming for 90 grams of protein per day, 30 grams per meal is a reasonable amount to aim for. Coincidentally, 30 grams of protein is what typically makes you feel full after a meal . You can do the math to see if adding a protein supplement to your diet will be beneficial.
What would you eat if it weren’t for this?
I think this is the most important question about added protein products. Getting enough protein from food is easy: meat, dairy, tofu, legumes, and grains all generally contain adequate amounts. So what is the added protein product you’re considering, and would you use it instead of a traditional meal?
Here’s an example. If I’m heading straight from the gym to run errands and need a meal replacement—yes, it’s not the best planning, but it happens sometimes— a protein bar with 20 grams of protein is a step in the right direction. It’s much better than a candy bar, anyway.
But there are also products like this “protein mix” for snacking : 7 grams of protein and 200 calories. A double serving would contain 400 calories and only 14 grams of protein. It’s hardly a good choice if your goal is simply to increase your daily protein intake.
Then there are the chips, which my kid couldn’t stop eating for a while. He loves Doritos and the like; on a whim, we bought him protein chips (yes, they exist ). Are they better for him than the same amount of Doritos? Probably yes. But then he started arguing that since they have protein, he could eat them instead of dinner. We stopped him, but admit it: have you ever had that argument with yourself, feeling better about a snack because it has more protein? If so, then marketing works—you feel good about your supposedly healthy choice, even if you’re just eating a bag of chips.