Protein is a little more complicated than social media makes it out to be, dietitians tell Fortune—and the obsession is distracting people from meeting other vital nutritional needs.
Here’s what dietitians want you to know about protein and overall nutrition.
Protein is a macronutrient made up of amino acids. It’s an essential structural component of our cells, tissues, hormones, and enzymes, and numerous other bodily functions. A continual supply of amino acids through the protein we eat is crucial for cell and tissue growth.
The message that people aren’t getting enough protein isn’t really true, say Amati and Sharp.
“If you’re meeting your caloric needs … you’re meeting your protein needs,” Sharp says.
Sharp says the only people who are protein deficient are usually those who are malnourished or older adults with reduced appetites who are struggling to eat enough calories. Those of us who eat enough during the day are likely meeting or exceeding our protein needs, she says. That includes vegans and vegetarians, she says, as long as they are eating a diverse array of nutrient-dense plant-based foods like edamame, lentils, and whole grains.
While high-protein diets on social media often showcase people eating as much as 140 grams of protein per day, the actual amount you need is far less.
Even the most active people are likely already eating more to meet their increased hunger demands, Amati says, and therefore hitting or exceeding their protein targets.
It’s important to remember that protein needs will vary person-to-person, especially for older adults. But Amati believes the cult-like protein obsession has transcended baseline nutritional advice, and likely led to people overdoing it on protein, which can have negative health consequences.
“Most of the potential risks associated with a high protein diet are related to the source of protein —that is, an excessive amount of animal based proteins that are also high in saturated fats,” Sharp says.
High protein, high meat intake is linked to:
Sharp says it’s not easy to overdo it on protein, though, if most of your protein comes from fiber-packed plant-based sources. The real harm from protein-obsession comes with an excess of animal proteins, or when protein starts to displace eating vital nutrients like healthy fats and fiber, she says.
“My toddler needs more than that,” Sharp says.
“People underestimate the importance of fiber,” Sharp says.
Here are some of high-fiber foods you can incorporate into your diet:
If you’re not sure where to start, Amati suggests this trick for building filling, high-fiber meals: Fill half your plate with some plant source—a salad, broccoli, sautéed zucchini. Next, fill a quarter of the plate with your favorite lean protein like salmon, chicken breast, edamame, or tofu. The last quarter is for a high-fiber, complex carbohydrate like brown rice, barley, or sweet potatoes.
Once you’ve mastered your plate-building, Amati recommends moving onto making your snacks high in fiber. Try keeping an apple and almonds on hand for when that mid-afternoon energy dip hits.
A version of this story appeared on Fortune.com on November 1, 2024.
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