Protein is key to healthy aging, but do you need it in everything? Why a dietitian says foods fortified with the nutrient may be ‘unnecessary’

Protein is having its moment in the spotlight, and people are more conscientious than ever about eating enough of this nutrient. For food brands, this is their time to shine as consumers seek out products that help them meet their daily protein goals, which are key to healthy aging.

If you browse some grocery store aisles right now, many foods that naturally contain little to no protein now have protein added to them. From high-protein yogurt to breakfast cereals boosted with the nutrient, it seems like many products are promoting protein as some sort of magic ingredient.

As a registered dietitian, I’ve felt the recent obsession with protein. Many of the people I work with want to meet their protein needs in the most efficient and healthful way possible. However, they feel food companies have made it confusing to do so, and I can understand the challenge of determining if a product is actually healthy or just has good marketing.

---

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.

---

What is protein and why do I need it?

Protein is an important nutrient that plays a vital role in bodily function, and it’s a necessary part of healthy eating. It supports:

• Muscle growth and maintenance

How much protein do I need to consume each day?

Everyone’s protein needs are different depending on age, gender, weight, physical activity level and health goals. An average, healthy adult needs an estimated 0.8 to 1.2g/kg per day of protein, with the lower end of that range being considered the minimum amount to consume.

To determine your unique needs, multiply your weight in kilograms by 0.8 and 1.2, and aim to eat within that range of protein each day.

What foods might have added protein?

Many products are now being marketed as a source of protein, even though they might not inherently contain a lot of the nutrient. It’s common to see breakfast cereals, granola bars, pancake mixes, plant-based yogurts, plant-based milk, bread and even chips now labelled as “a source of protein.” Depending on the product, you might be getting anywhere from five to 25 g of protein per serving.

Companies are adding soy protein, whey protein and pea protein to bump up the overall protein content in these products, but it’s hard to know if these protein supplements are of the highest quality. If you’re curious what might be contributing to the high protein content of what you’re adding to your cart, watch for the following ingredients:

Are these protein-enriched foods healthy?

Being high in protein doesn’t automatically make a food healthy. Sometimes sugar, salt and/or fat is also added to make the final product taste good, so some products are healthier than others. The best way to know is by reading the nutrition facts and the ingredients on the back of the package. Use these tools to compare products to choose the healthier option.

---

When looking at the nutrition facts, you can use “% Daily Value” to determine if there’s a lot or a little of a nutrient in that product. Five per cent or less is “a little,” while 15 per cent or more is “a lot.” Here’s what to look for:

Sugar

This can be found under “carbohydrates” and is based on total sugar quantity, including both added and natural sugars. Look at the ingredients to determine if sugars have been added to the product, and see the order of listed ingredients to gauge how much is used. If sugar is one of the first ingredients, there’s more of it in the product.

Ingredients that are sugar are typically words that end in -ose, so look for names like “sucrose,” “glucose,” “dextrose” and “maltose.” Keep in mind that fruit and dairy are natural sources of sugar, so a product might be higher in sugar, but it’s from natural sources.

Fibre

When choosing high protein granola bars, cereals, bread and pancake mixes, look for ones that are also a source of fibre. A good source should meet 15 per cent of your daily value for fibre. Whole grains, oats, flax seeds, nuts, seeds and fruit are whole foods that are high in fibre, so prioritize products that contain these. In terms of fibre quantities for certain products, aim for:

• Granola bars: At least 3 g per bar

• Cereal: At least 4 to 5 g per serving

• Bread: At least 4 g per slice

Sodium

Processed foods tend to be high in sodium, particularly savoury foods. Next time you’re grocery shopping, look for products with lower quantities of sodium. An amount that equals five per cent of your daily value or less is ideal.

Fat

The type of fat is important here, not necessarily the amount. Choose products that are low in saturated fats and higher in unsaturated fats. Products with nuts, seeds or nut butters will be higher in fat, although it’s generally unsaturated fats.

Protein

As mentioned above, many products supplement with a protein concentrate or isolate, but some do use protein-rich whole-food ingredients to provide the nutrient. Look for nuts, seeds, lentils, chickpeas, soybeans, eggs, milk and nutritional yeast listed in the ingredients, and try to choose these products more often.

Ingredients

Get familiar with reading the ingredients to get a sense of what’s in a product. It’s a good rule of thumb to choose products that have a shorter ingredient list. However, don’t fall for the trope “if you can’t pronounce it, you shouldn’t eat it.” For example, vitamins and minerals are often added to foods, and their names are long and difficult to pronounce, but they’re beneficial.

---

The verdict

Prioritize whole foods that are naturally good sources of protein, rather than relying on processed foods that are fortified with protein. Protein-rich foods include:

• Legumes including lentils, beans and chickpeas

Aim to include one or two of these sources at each meal, and at least one per snack to help meet your protein needs. These whole-food protein options are also packed with other nutrients like fibre, calcium, iron, vitamins and omega-3 fats. Processed foods with added protein tend to be lower in these beneficial nutrients and higher in less desirable nutrients.

Foods that have protein added to them aren’t inherently unhealthy, but they’re likely unnecessary for people who already meet their goals through balanced meals and snacks. These products are convenient and might be suitable for athletes with higher protein needs, or older adults with small appetites who struggle to meet their needs at meals alone. They may also be beneficial if you’re busy and need a quick protein snack on the go.

Still, try not to depend solely on protein-fortified foods to meet your daily needs of this nutrient. Additionally, these foods tend to be more expensive, since you’re paying for the convenience factor.

Protein is essential, but more doesn’t necessarily mean better. Most people meet their protein goals without needing to rely on protein chips and enhanced breakfast cereals. Prioritize whole-food protein sources over foods with added protein. But when you do, be sure to read the nutrition facts and ingredients to find the healthiest product available.

Let us know what you think by commenting below and tweeting @YahooStyleCA! Follow us on Twitter and Instagram.