If you’ve been to the grocery store or on social media lately, it’s no secret. We’re in the midst of a protein craze. We spoke with Stefani Sassos, nutrition director and registered dietitian at Good Housekeeping, about this trend and which protein products are actually worth buying. So why is it such a hot topic? Sassos said three factors contribute to the protein’s popularity. Increased use of GLP-1 and weight management; Menopausal and perimenopausal women; And then there’s the influx of protein on social media. Protein has always been a part of a healthy diet. Protein helps build and repair muscle, balance hormones, and balance blood sugar levels. Lately, protein has been popping up in unusual places, like popcorn, pasta, ice cream, candy, and even Starbucks’ new Protein Cold Foam coffee. It may be tempting to add these flashy new items to your cart, but Sassos recommends looking at the ingredient list first to make sure they’re at least whole foods. “Make sure it doesn’t interfere with the fiber or other important nutrients that should be in your diet,” Sassos said. “Protein doesn’t negate added sugar, so check your snacks and packaged foods for added sugar.” Which protein-rich foods are worth buying? There is a trick when it comes to finding protein-rich foods. You can maintain a protein-to-calorie ratio of 10 grams of protein per 100 to 150 calories. The best foods rich in protein would be lean meats such as chicken breast, ground beef, and fish. Dairy products like yogurt and cottage cheese are excellent sources of protein. For an extra boost of protein, Sassos recommends skyr, an Icelandic soft cheese similar to yogurt. This cheese contains 17 grams of protein per serving. Plant-based protein foods such as lentils, oats, and peas provide significant amounts of protein and fiber. How much protein do you really need?For most people, the minimum recommended daily intake (RDA) of protein is 0.36 grams of protein per pound of body weight. Use the calculator below to find out how much protein you need.Can you eat too much protein? Sassos said excessive amounts of protein can have negative health effects. Excess protein can cause kidney problems, especially if you have pre-existing kidney problems. Another problem with high-protein diets is that people may rely heavily on highly processed meats like bacon and hot dogs. Focusing only on protein can crowd out other valuable nutrients like fiber and healthy fats in your diet. “Protein works wonders in whole foods through the nutritional synergy of all the other vitamins and minerals and healthy fats,” Sassos said. “So if you can get your protein in whole food form, not only will it be more beneficial, it will explode your nutritional symphony.”
If you’ve been to the grocery store or on social media lately, it’s no secret. We’re in the midst of a protein craze.
We spoke with Stefani Sassos, nutrition director and registered dietitian at Good Housekeeping, about this trend and which protein products are actually worth buying.
So why the rumor?
Sassos said three factors contribute to the protein’s popularity. Increased use of GLP-1 and weight management; Menopausal and perimenopausal women; And then there’s the influx of protein on social media.
Protein has always been a part of a healthy diet. Protein helps build and repair muscle, balance hormones, and balance blood sugar levels.
Lately, protein has been popping up in unusual places, like popcorn, pasta, ice cream, candy, and even Starbucks’ new Protein Cold Foam coffee.
It may be tempting to add these fancy new items to your cart, but Sassos recommends looking at the ingredients list first to make sure they’re at least whole foods.
“Be careful not to crowd out fiber or other important nutrients that should be in your diet,” Sassos said. “Protein doesn’t negate added sugar, so check your snacks and packaged foods for added sugar.”
Which protein-rich foods are worth buying?
There is a trick when it comes to finding protein-rich foods. You can maintain a protein-to-calorie ratio of 10 grams of protein per 100 to 150 calories.
The best foods rich in protein would be lean meats such as chicken breast, ground beef, and fish.
Dairy products like yogurt and cottage cheese are excellent sources of protein. For an extra boost of protein, Sassos recommends skyr, an Icelandic soft cheese similar to yogurt. This cheese contains 17 grams of protein per serving.
Plant-based protein foods such as lentils, oats, and peas provide significant amounts of protein and fiber.
How much protein do you really need?
For most people, the minimum recommended daily intake (RDA) of protein is 0.36 grams of protein per pound of body weight.
Use the calculator below to find out how much protein you need.
Can you eat too much protein?
Sassos said excessive amounts of protein can have negative health effects. Excess protein can cause kidney problems, especially if you have pre-existing kidney problems.
Another problem with high-protein diets is that people may rely heavily on highly processed meats like bacon and hot dogs.
Focusing only on protein can crowd out other valuable nutrients like fiber and healthy fats in your diet.
“Protein works wonders in whole foods through the nutritional synergy of all the other vitamins and minerals and healthy fats,” Sassos said. “So if you can get your protein in whole food form, not only will it be more beneficial, it will explode your nutritional symphony.”
