Diving into the protein debate: Myth or reality?
We've all heard the hype around high protein diets, but are they really necessary for a healthy lifestyle? Let's fact-check this popular nutrition trend.
Claiming victory in the weight loss battle
It's a common belief that a diet low in carbs and high in protein is the key to getting slim. The "high protein" label has started to pop up on various food products, promising extra protein and improved health, yet sometimes at a higher cost. Is this extra expense worth it?
Experts on the fence
While experts generally agree that protein is essential for our bodies, they are cautious about recommending an increased intake. The German Nutrition Society (DGE) advises adults to consume around 0.8 grams of protein per kilogram of body weight. This equals approximately 56 grams of protein for a 70-kilogram individual. For people over the age of 65, the recommended intake increases to 1.0 gram per kilogram.
Germans already meet these recommendations
Professor Susanne Klaus from the German Institute of Human Nutrition (Dife) in Potsdam-Rehbrücke points out that Germans already consume almost twice as much protein as recommended through a balanced diet. According to her, products with added protein are unnecessary for optimal intake.
The DGE warns against unnecessary additions
Adult amateur athletes who train four to five times a week for 30 minutes at medium intensity do not require additional protein. For those with a higher protein requirement due to age or competitive sport, the requirement can be covered through conventional protein-rich foods. The DGE only recommends supplementing protein in situations of intense or new training content and certain food intolerances.
Protein: Friend or Foe to Your Waistline?
Young men are among those who consume too much protein, according to nutrition expert Dagmar von Cramm. On the other hand, an increased protein intake can help prevent age-related muscle loss in older individuals. However, it remains unclear whether an overdose of protein may result in long-term harm for healthy adults.
Plant-based proteins to the rescue
The high protein consumption in Germany is largely due to meat and other animal product consumption. Professor Klaus suggests consuming proteins from plant-based foods, such as lentils, beans, and soy. These sources are not only rich in protein but also contain essential nutrients, unlike many processed protein products with hidden additives.
Cost-effective protein sources
Nutrition expert Dagmar von Cramm argues that you can easily meet your daily protein requirements without special protein products and even without meat. She provides examples like baked potatoes with quark, wholemeal bread with peanut butter, and cooked lentils, each providing around 25-15 grams of protein for a low cost compared to high-protein products.
High-protein products: A marketing gimmick?
According to Dife Professor Klaus, high-protein products are largely a marketing ploy. The term "high-protein" is not strictly regulated, leaving consumers to misconstrue the true value of these products.
Enrichment Insights:
The DGE recommends a daily protein intake of around 0.8 grams per kilogram of body weight for adults, which translates to approximately 56 grams of protein per day for a 70-kilogram individual. Adult athletes or individuals with high physical activity levels may require more protein to support muscle repair and growth. However, it is essential to consult the DGE's official guidelines or a healthcare professional for precise recommendations tailored to specific age groups and genders.
