In recent years, protein seems to have become the main star of the nutrition world. It appears in shakes, snacks, breakfast cereals and even in coffee. However, behind the seemingly healthy trend, experts warn that not every product labeled as rich in protein is truly a good choice for health.
According to updated data, most people already consume a sufficient amount of protein in their daily diet. The common recommendation stands at about 0.8 grams of protein per kilogram of body weight, or between 10 to 35 percent of daily caloric intake.
The problem, it turns out, is not the quantity but the quality and source of the protein.
A protein trend that confuses the public
Recently, protein has become not only a nutritional need but also a marketing tool. Food and beverage chains offer more and more products with added protein, including ones that were not previously considered particularly healthy.
Dietitians warn that the label "rich in protein" creates an automatic perception of a healthy product, even when in practice it contains problematic ingredients. When examining the product as a whole, and not just the amount of protein, one sometimes finds:
• High amounts of added sugar
• Saturated fat
• Many calories
In other words, the protein may come as part of a product that does not contribute to health and may even be harmful.
Too much meat, less balance
Data show that a large portion of dietary protein comes from meat, especially red meat. In fact, about two-thirds of the protein in the diet comes from animal sources.
The problem is that meat, especially processed or fatty meat, also contains high amounts of saturated fat and sodium. Increased consumption has been linked to a higher risk of heart disease.
Therefore, even when consuming enough protein, choosing a lower-quality source may harm health.
One of the main differences between protein sources is the accompanying components. Plant-based protein sources such as legumes, nuts and seeds also provide dietary fiber, vitamins and minerals. Dietary fiber is especially important for digestive health, balancing blood sugar levels and maintaining a feeling of fullness over time.
In contrast, animal-based protein sources contain no fiber at all.
Protein sources worth including in the diet
Experts recommend incorporating more plant-based protein sources into the daily menu:
• Lentils and beans
• Soy and its products
• Nuts such as almonds and pistachios
• Peanuts
These foods provide not only protein but also broader nutritional value.
Not everyone needs more protein
In many gyms, protein has become a central focus, and some base their entire diet around it. Some trainees aim to reach an especially high daily target, thinking this will lead to better results.
However, experts emphasize that not everyone needs such a large amount of protein, and in some cases excessive consumption may even be problematic.
Especially among people with kidney issues, excess protein may burden the body. Therefore, before making a significant dietary change, it is recommended to consult a doctor or dietitian.
How to do it right
The main message is not to stop eating protein, but to choose it correctly. Therefore, it is recommended:
• To prefer high-quality, low-fat protein sources
• To combine plant-based protein alongside animal-based protein
• To read food labels and not rely only on the wording "rich in protein"
• To pay attention to accompanying ingredients such as sugar and fat
Sometimes, a small change like replacing a processed snack with legumes or nuts can make a significant difference.
Bottom line, the protein trend is not going anywhere, but it is important to understand that not every protein-rich product is necessarily healthy. Most people already consume enough protein. The real challenge is choosing the right sources and maintaining a balanced diet. Ultimately, not only how much protein you eat matters, but also where it comes from and what comes with it along the way.