In an age where social media inundates users with diet trends and nutrition advice, the focus on high-protein diets has become increasingly prominent, Fortune reports.
From influencers promoting protein-packed recipes to the widespread availability of protein-enriched products, the preoccupation with protein raises important questions about nutritional balance.
Dietitians are cautioning that this fixation may distract individuals from fulfilling their broader nutritional needs.
“We don’t even need to think about [grams of] protein per day,” states Federica Amati, a registered dietitian and head nutritionist at the UK-based nutrition company Zoe.
This sentiment reflects a growing concern that excessive emphasis on protein could lead to neglecting other vital nutrients.
Protein is a crucial macronutrient made up of amino acids, essential for various bodily functions, including cell and tissue repair, hormone production, and enzyme function. Registered dietitian Abbey Sharp notes that protein contributes to weight management, satiety, immune function, and muscle growth, making it a beneficial element of a well-rounded diet.
The current cultural obsession with protein can be observed in grocery stores stocked with protein shakes, powders, and snacks, as well as on social media platforms brimming with high-protein meal ideas. The hashtag #highprotein alone has garnered over 2.7 million posts on Instagram, highlighting the trend’s popularity.
According to Amati, this fascination has grown alongside the expansion of the fitness and nutrition industries. While protein plays a significant role in muscle building and weight loss, the recommendations made by influencers often exceed what most individuals actually require. Furthermore, focusing predominantly on protein intake can lead to the oversight of other essential nutrients.
Amati and Sharp emphasize that the notion of widespread protein deficiency is largely exaggerated.
“If you’re meeting your caloric needs, you’re meeting your protein needs,” asserts Sharp.
Typically, protein deficiencies are confined to malnourished individuals or older adults with diminished appetites who struggle to consume enough calories.
The recommended protein intake varies based on individual factors, including age and activity level. The US Department of Agriculture suggests that protein should constitute 10% to 35% of daily caloric intake. A commonly used guideline is 0.8 to 1.2 grams of protein per kilogram of body weight for adults. For example, a person weighing 150 pounds should aim for about 54 to 82 grams of protein each day.
Active individuals may naturally consume enough protein to meet their needs due to higher caloric intake. In contrast, older adults may require more protein to preserve muscle mass, potentially increasing their intake to 1.8 grams per kilogram.
While it is generally difficult to consume excessive protein, risks arise primarily from the sources of that protein. Sharp warns that high intake of animal-based proteins, especially those rich in saturated fats, can be linked to health issues such as kidney dysfunction, kidney stones, colon cancer, and heart disease. In contrast, plant-based protein sources tend to be safer and come with additional health benefits.
Perhaps more concerning than protein intake is the common deficiency in fiber. Current dietary guidelines recommend that women consume 22 to 28 grams of fiber daily, while men should aim for 28 to 34 grams. However, average fiber intake in the US hovers around just 10 to 15 grams per day, far below recommended levels.
Fiber is crucial for digestive health, weight management, and heart health, and it plays a vital role in keeping individuals satiated. As Sharp notes, fiber is essential for a healthy gut microbiome and can help regulate appetite.
To improve fiber consumption, Amati recommends prioritizing whole plant foods such as fruits, vegetables, nuts, seeds, and whole grains over fiber supplements. Some high-fiber options include:
- Beans and lentils
- Fresh fruits, such as raspberries, blueberries, apples, and pears (with skin)
- Vegetables like broccoli, Brussels sprouts, green peas, and potatoes (with skin)
- Popcorn and avocados
- Oatmeal and farro
- Chia and flax seeds
Amati suggests a practical approach to meal composition: fill half your plate with vegetables, allocate a quarter to lean protein, and reserve the last quarter for high-fiber, complex carbohydrates.
