Saturday, November 2, 2024

You might be overdoing it on protein and not getting enough of another vital nutrient, dietitians say

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If your social media algorithm has pointed you in the direction of diet, weight-loss, or even general nutrition content, it’s likely you’ve come across “high-protein” recipes or influencers who swear by protein-heavy keto or carnivore diets. Where did this obsession with protein come from, and is it worth all of the energy it’s given?

Protein is a little more complicated than social media makes it out to be, dietitians tell Fortune—and the obsession is distracting people from meeting other vital nutritional needs.

“We don’t even need to think about [grams of] protein per day,” says Federica Amati, registered dietitian and head nutritionist at the UK-based nutrition and science company Zoe, known for its personalized blood glucose monitoring and gut health testing.

Here’s what dietitians want you to know about protein and overall nutrition.

Protein is a macronutrient made up of amino acids. It’s an essential structural component of our cells, tissues, hormones, and enzymes, and numerous other bodily functions. A continual supply of amino acids through the protein we eat is crucial for cell and tissue growth.

Protein is beneficial for overall health, says registered dietitian Abbey Sharp. “Protein has tremendous benefits for weight management, satiety, immunity, hair, nails, muscle growth, and metabolism maintenance,” she says.

You can see evidence of the preoccupation with protein on grocery store shelves, which are filled with shakes, cereal, powders, and even toaster pastries that claim to be packed with the nutrient. Meanwhile, social media is teeming with ways to get more protein in your diet: People are mixing protein shakes with Diet Coke, crafting high-protein ice cream, and posting what they eat in a day to hit high protein goals. There are over 2.7 million Instagram posts with the hashtag #highprotein.

The obsession with protein has grown with the fitness, nutrition, and weight-loss industries’ boom, Amati says. While protein is an important part of building muscle and can help support weight loss, influencers often encourage consuming higher amounts of protein than most people need to or should, Amati says. Additionally, when protein is the main daily goal, there’s a lack of regard for other vital nutrients.

The message that people aren’t getting enough protein isn’t really true, say Amati and Sharp.

“If you’re meeting your caloric needs … you’re meeting your protein needs,” Sharp says.

Sharp says the only people who are protein deficient are usually those who are malnourished or older adults with reduced appetites who are struggling to eat enough calories. Those of us who eat enough during the day are likely meeting or exceeding our protein needs, she says. That includes vegans and vegetarians, she says, as long as they are eating a diverse array of nutrient-dense plant-based foods like edamame, lentils, and whole grains.

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