Bars, yogurt, cookies, but also pasta, dairy products, drinks: for quite some time our shelves have been almost invaded by industrial foods that claim to be "high in protein."

When do we talk about high-protein nutrition? Is this phenomenon a "trend" (like the "palm oil-free" from few years ago) or are there studies that actually associate the consumption of high-protein foods with better health? What are the precautions to be taken?

The “protein-mania”

How much protein does our body really need to be healthy? Recently, a "protein-mania" seems to have broken out: the higher the protein intake, the more there is a perception that it can be good (or better) for our bodies. While high-protein products used to be exclusive to a niche of people belonging to the sports world, today the consumption of these foods has spread to the rest of the population as well.

Proteins are crucial

• structural: they are the main component of muscles, skin, nails, hair;
• immune: they act as transport of various substances (oxygen, minerals, lipids);
• regulatory: they constitute enzymes and hormones that regulate cell activity.

According to LARNs (nutrient reference intake levels), the daily protein requirement through diet is around 0.8 grams per kg of body weight for the adult population. This quota is abundantly attainable through a well-balanced diet such as the Mediterranean diet, in which there is a good intake of whole grains, legumes, lean meats, oily fish and nuts, along with vegetables and fruits, of course.

Even those who play sports, and who may need a higher protein requirement, can satisfy the right amount of protein without necessarily resorting to packaged products with this nutrient added. The possible need for protein supplementation for those who play high-level sports must be assessed by the nutritionist based on the type of sport and the characteristics of the athlete.

Industrial vs. natural protein sources

High-protein foods in most cases are ultra-processed industrial products. Their ingredients include substances whose daily consumption can increase the risk of metabolic diseases: thickeners, sweeteners, sugars, saturated fats (not to mention that they are not cost-effective products either).

The advice then is: always pay attention to nutritional labels, comparing similar products and reading the list of ingredients. Let's choose natural protein sources such as legumes, fish, white meats, whole grains. And ask the nutritionist for help to guide you in making correct individual choices for good health.

References

• https://sinu.it/2019/07/09/proteine/
• https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
• Dietary protein intake and human health. Food Funct.2016 Mar;7(3):1251-65. doi: 10.1039/c5fo01530h