Nutritionists weigh in on foods with added protein
Share this @internewscast.com

The human body needs protein.

Proteins carry out countless functions inside cells and they are vital for the growth, repair and maintenance of muscles, bones and skin.

With a wide array of food products now offering high-protein versions—including items like milkshakes, granola bars, pancakes, and even popcorn—you might be inclined to believe that increasing your protein intake is necessary.

But nutritionists say that if you are getting enough food, you are probably getting enough protein.

“Enhancing foods with protein is certainly advantageous—for the financial gain of those food producers,” stated Federica Amati, the nutrition lead at Imperial College London and head nutritionist at health science company ZOE. “This trend is not driven by health benefits, nor is it supported by scientific research.”

Your protein requirements vary based on factors like age, weight, and individual dietary needs, and it’s particularly crucial for both children and older adults to consume foods rich in protein.

Here’s what to know about how much protein you need and how to ensure you’re getting it from the best sources.

Protein is so critical that your body knows how to make it

Protein is a macronutrient, or a basic kind of food like fat or carbohydrates that your body needs to function.

There are thousands of proteins, assembled from smaller molecules called amino acids — most of which can be made by the body.

“Because protein is so important, our body has adapted really well to making sure that it can reassemble and change the building blocks of these amino acids to make sure we have what we need, as long as we’re eating adequate amounts of food,” Amati said.

Still, the body can’t make all the amino acids, so some must come from food.

If you aren’t starving, you are probably getting plenty of protein

The World Health Organization recommends that healthy adults get about 0.4 grams of protein per pound of body weight (0.8 grams of protein per kilogram of body weight).

That’s roughly 60 grams for men and 50 grams for women per day, based on body weights of 165 pounds (75 kilograms) for men and 143 pounds (65 kilograms) for women.

In most rich countries, the average adult gets far more, Amati said.

Protein deficiencies are mostly seen in malnourished people on subsistence diet in poorer countries, she said.

Bridget Benelam, a nutritionist with the British Nutrition Foundation, said it was important to get protein from different foods, like dairy, fish, beans, nuts, vegetables and meat.

She said studies suggest vegetarians and vegans have lower protein intake than meat and fish eaters, but that their average protein levels are still OK.

Having some protein at every meal is also a likely a good idea. “It appears to be better for preserving muscle function if you have some protein throughout the day, rather than just having it all in one meal,” Benelam said.

Protein can be found in a huge range of food

Plant-based sources of protein include foods such as beans, lentils, peas, nuts, seeds, tofu, tempeh and meat substitutes. 

Fish, meat, poultry, eggs and dairy foods such as milk and yogurt are also good sources of protein.

Amati said that proteins from animal-based sources may be easier for the body to break down compared to plant-based proteins, which tend to have more fiber.

“If you eat a piece of beef, you’re getting protein and things like zinc and iron, but you’re also getting more saturated fat,” she said. In comparison, Amati said eating protein-rich foods like chickpeas or beans also provides the body with fiber, something that’s lacking in most of our diets.

You probably don’t need to buy products with added protein

“Unless you have a specific health issue that requires you to have more protein, most people in countries like the U.S. and the U.K. do not need more,” said Benelam of the British Nutrition Foundation.

Amati, of Imperial College London, said people should scrutinize the ingredient list of protein-enriched products to make sure they aren’t loaded with sugar and fat.

For people trying to build more muscle, she recommended a more direct solution: exercise.

“If you’re worried about your body composition and muscle strength, you have to lift (heavier) weights and give your body a challenge,” Amati said. “Eating a protein bar is not going to help.”

The Associated Press Health and Science Department receives support from the Howard Hughes Medical Institute’s Department of Science Education and the Robert Wood Johnson Foundation.

Share this @internewscast.com
You May Also Like
Bryan Kohberger says he was diagnosed with 4 mental disorders before guilty plea: report

Kohberger’s Legal Team Criticizes GoFundMe Support for Victims’ Families

In a recent development in the case of Bryan Kohberger, the convicted…
Alleged stalker detained then released after girls’ hit-and-run deaths, arrested days later: officials

Shocking Twist: Teen Suspect Linked to Fatal Hit-and-Run Allegedly Swatted Victim’s Home Weeks Prior

A 17-year-old male, suspected of a fatal hit-and-run involving two teenage girls,…
Colombia’s president muses about getting 'rid of' Trump amid drug feud

Colombian President Contemplates Action Against Trump Amid Ongoing Drug Dispute

WASHINGTON — In a startling interview, Colombia’s President Gustavo Petro voiced provocative…
Crypto Scam warning: North Carolina man's account drained of $80,00 after he clicked on a link for a virtual meeting

Beware: North Carolina Resident Loses $80,000 to Crypto Scam After Clicking Virtual Meeting Link

Kenneth Nicholson, a Durham, North Carolina native, is deeply immersed in the…
Man arrested, accused of trying to smuggle drugs into Ware County Jail

Attempted Drug Smuggling Foiled at Ware County Jail: Suspect in Custody

In a bold and unusual attempt to smuggle drugs into a correctional…
Trump hosts Senate Republicans at renovated White House as the shutdown drags into fourth week

Trump Welcomes Senate Republicans to Newly Renovated White House Amidst Ongoing Government Shutdown

Preschool programs across the country are urgently seeking federal funding, while the…
'21st Century Digital Watergate': Another GOP Senator’s Phone Records Were Targeted by Biden’s DOJ

Biden’s DOJ Under Fire: Allegations of Targeting GOP Senator’s Phone Records in ‘Digital Watergate’ Scandal

Senator Ted Cruz of Texas has reportedly had his phone records subpoenaed…
Illegal immigrants arrested after woman found shot to death in Texas woods, 1 wanted by Mexican feds: police

Texas Authorities Apprehend Suspected Illegal Immigrants in Connection with Fatal Shooting; One Suspect Sought by Mexican Authorities

Authorities have apprehended two Mexican nationals in Texas, linking them to the…
Patrick Warburton likes to embarrass his family at Disney's 'Soarin'' attraction

Patrick Warburton Playfully Embraces Family Fun at Disney’s ‘Soarin” Attraction

LOS ANGELES — Fans of the iconic “Soarin’” attraction will be thrilled…
Texas mom on '40 Under 40' list arrested for leaving baby on Florida beach

Texas Mom Featured in ’40 Under 40′ Arrested After Incident Involving Baby on Florida Beach

A promising figure in the Texas healthcare scene, recently recognized on a…
Suburban High School District 214 gauging public interest in renovations that could cost up to $850M, result in property tax hike

Local High School District 214 Considers Major Renovation Plans Potentially Impacting Property Taxes

A school district in the northwest suburbs is currently seeking public input…
SJSO weighs in on Meta's new safety features for teen accounts

St. Johns Sheriff’s Office Reviews Meta’s Enhanced Safety Tools for Teens

Understanding the latest enhancements to parental controls on teen accounts is crucial,…