The High Protein Obsession
Have you jumped on the high protein train yet?!
Year 2025 was full of added protein in everything — coffee, cereal, pizza, yogurt, milk, pasta, bars, baked goods. The list keeps going and it doesn’t stop. There are many pros to higher protein diets, and we’ll get into that, but also there is a LOT of unnecessary higher protein products that companies are creating to fit in with the industry and simply make money as they cater to this obsession.
Many diets over many decades have villainized carbs and fats. Protein, however, is typically the macronutrient that is standing tall in most diets with very little criticism. Why? It is critical to get enough protein for optimal metabolic functioning, satiety at meals, weight management, healthy aging, immunity, bone health, and even blood sugar control.
As a registered dietitian, in general, I believe protein needs can be met with regular whole foods that are not fortified with lower-quality proteins lack essential amino acids or have lower bioavailability (how well can you body digest and utilize your food). Lower quality proteins may include soy, pea, and rice protein isolates. Although you can find higher quality soy and pea proteins, lower quality ones may not stimulate muscle protein synthesis - muscle growth. They lack essential amino acids compared to animal protein sources, like whey or casein, and may be harder to digest. Also, to reach a desired protein goal with plant-based protein foods, typically you have to eat a larger amount and overall more calories to reach that goal.
The foods that are unnecessarily high in protein are protein-fortified snacks (think cookies or chips), protein-fortified cereals, processed meats, and highly refined protein powders, which also often have gut-irritating artificial sweeteners, but that’s a huge topic in itself.
If you are able, save your money, do your body a favor, and focus on regular, whole food protein choices. Fill your pantry and fridge with a variety of options including eggs, greek yogurt, beans, legumes, nuts, seeds, fish, cottage cheese, chicken, chicken sausage, beef, turkey, pork, tofu, edamame, and milk. You can be very creative with all of the foods, which can help you eat a variety on a weekly basis.
RD tip: Add a protein source to any meal or snack you make. Having an apple? Add a handful of nuts for a boost of protein, healthy fats, and balanced blood sugar. Making a bowl of oatmeal? Make it with cow’s milk if able and add a spoonful of peanut butter or enjoy an egg or 2 on the side. Craving pasta? Choose a pasta with added beef, pork, or chicken to keep you fuller longer and support your metabolism. Craving a salty chip snack? Eat the regular chips and on the side, have a small bowl of greek yogurt with berries or a piece of toast with cottage cheese and hot sauce…I don’t know what you like! It’s always easy to care for your body by adding a little high quality protein to the meals and snacks you love.
If you ENJOY any of the protein-fortified products that are not simply whole foods and you have the budget for them, then by all means keep enjoying those foods. It’s just important to know they aren’t necessary for meeting protein goals. They could even potentially cause other unwanted issues like GI distress and inflammation for some individuals if these products have additives like artificial sweeteners, sugar, sodium, preservatives, and sometimes added saturated fats, which should all be kept to a minimum in a well-rounded healthy diet.
If you have more questions or want personalized nutrition help, feel free to reach out! I would love to work with you and help you reach your goals.
