- Protein has grown in popularity since the mid-2000s, in part because of its link to weight loss.
- Products labeled “high protein” may not contain as many macronutrients as you might think, said one nutritionist.
- Similarly, foods like nut butters, which are often considered good sources of protein, don’t contain as much.
High-protein foods are becoming more popular, but according to nutritionists, not everything you might guess is actually a rich source of macronutrients.
Protein is one of the three macronutrients that make up all our food, along with carbohydrates and fats.
It’s essential for overall health, but it’s especially important for active people and those with fat loss or muscle building goals. . Adults in the United States are recommended to consume 0.8 grams of protein per kilogram of body weight per day.
Protein has been growing in popularity since the early 2000s, after studies suggested it could help with weight loss, food historians write in The Conversation. According to a report by market data firm Statista, the global market for protein foods is projected to grow from $52 billion in 2020 to more than $70 billion by 2025.
Growing interest in protein has led some food companies to add “high protein” labels to their products. Labels often carry hefty price tags, registered dietitian Graham Tomlinson told Insider.
Similarly, many of the whole foods that people think are good sources of protein are actually not as rich in macronutrients as they would like.
But there is nothing wrong with these foods. “There is no ‘bad’ food, but it is not dense in protein relative to the amount of energy it contains.” High in energy and low in protein is a problem simply because it is no longer protein dense.Here’s the point. ”
For protein, look to foods like Greek yogurt, lean meats, and eggs.
Tomlinson shared four foods that aren’t as protein-rich as you might think.
1. Nuts
As Insider’s Gabby Landsverk reported, nuts are a nutritious food that provides fiber that supports a healthy gut microbiome and healthy fats.
According to Tomlinson, they’re also a source of protein, but you’ll need to eat quite a lot to get enough of the macronutrients.
“Nuts have a fair amount of protein, but they’re also high in calories,” Tomlinson said. is also included.”
According to the USDA, a serving of nuts is 1 ounce or 28 grams, which is equivalent to a handful.
This may not be a problem for everyone, but if you’re trying to stick to a calorie deficit to lose weight, keeping an eye on portion sizes may help.
But as insider Hilary Bruck reported, our bodies don’t absorb all the calories in nuts, and they may be 15-25% lower in calories than previously thought. Research suggests.
2. Protein snacks
According to Tomlinson, there are many so-called protein snacks available in grocery stores these days, but their marketing can be misleading.
He uses the example of a protein bite brand that is popular in the UK, where he is based.
“Despite lauding these as protein snacks, the reality is that for 132 calories you’re getting a pathetic 4 grams of protein.” You should eat more protein.”
Similarly, some “protein” nut bars contain about 250 calories and only provide about 10 grams of protein, says Tomlinson. For comparison, 100 grams of chicken breast contains about 110 calories and about 25 grams of protein.
Remember to read the nutritional information before purchasing.
3. Protein bagels and bread
From bread to bagels, bread products labeled as “high protein” often contain little more than their “regular” versions.
Tomlinson gives the example of thin protein bagels.
“At 8 grams of protein per 160 calories, it seems like an OK deal.” But a regular bagel has about 230 calories and 9 grams of protein. Is it really worth switching out your favorite regular bagel?
4. Peanut butter
Peanut butter provides healthy fats, energy, and protein, but like whole nuts, it’s not as protein-rich as many people would like.
“Has been hailed as the best healthy food of the 2010s and also praised by many as a high-protein snack,” Tomlinson said. It has the same profile as .It is high in calories and not dense in protein.
15 grams (about 1 teaspoon) of peanut butter contains about 4 grams of protein and 95 calories.
