The protein craze is real, with "high protein" food labels becoming increasingly popular. But is it all just hype, or does it actually offer health benefits? Let's do a reality check.
Experts, like the German Nutrition Society (DGE), advise adults to consume around 0.8 grams of protein per kilogram of body weight daily. This translates to approximately 56 grams for a 70-kilogram individual. For the elderly, the recommended daily intake is 1.0 gram per kilogram. Despite this, Germans often surpass these amounts, especially due to their high meat consumption.
Susanne Klaus, a professor at the German Institute of Human Nutrition (Dife), asserts that foods with added protein are unnecessary for an optimal intake, as Germans typically consume twice as much protein as recommended. Yet, these high-protein foods can be significantly more expensive.
The DGE suggests that additional protein rarely benefits adults, even for amateur athletes who train moderately. If there's a need for more protein, due to age or sport, conventional protein-rich foods should suffice. Supplementing with protein powders is only recommended for high-intensity athletes or those with specific food intolerances.
Dagmar von Cramm, a nutrition expert, warns that young men are the ones who often consume excess protein, which isn't necessarily beneficial. For elderly individuals, however, an increased protein intake may help prevent muscle loss associated with aging.
While excessive protein consumption can be harmless for healthy adults, according to the DGE, its long-term effects remain unclear. People with impaired kidney function should also consume adequate water due to protein breakdown producing urea, which can further strain their kidneys.
Professor Klaus points out that our excessive protein intake is mostly due to high meat consumption and other animal products. She advocates for a diet rich in plant-based protein sources, such as lentils and beans, which are also healthier.
Moreover, some "high protein" products may not be as beneficial as they seem. Dagmar von Cramm highlights the misleading labels that often hide high calories, sugar, or fat content. Additionally, these products can be substantially more costly than alternative, natural protein sources.
The nutritional expert shows that meeting your daily protein requirements is achievable without special protein products, even without meat. For example, a 68-kilogram person can get their required 54 grams of protein from a baked potato with quark, two slices of wholemeal bread with peanut butter, or 150 grams of cooked lentils.
In conclusion, while moderate protein intake can contribute to a balanced diet, many individuals already consume more than the recommended amount. It's essential to consider various protein sources and maintain a balanced diet for overall health and well-being. And as Susanne Klaus puts it, "the word 'high-protein' is not protected or precisely defined in any way."
Additional Insights:
According to a 2018 study published in the Journal of the American College of Nutrition, a high-protein diet may help weight loss and preserve lean body mass when combined with resistance training. However, further research is required to fully understand the long-term effects of high-protein consumption.
The Quality Protein Maize (QPM) and Soybean (QPS) are examples of plant-based proteins that are both rich in amino acids essential for overall health. A 2016 review in the Journal of Agricultural and Food Chemistry suggests that QPM may provide dietary protein with comparable nutritional benefits to animal sources.
To make the most of dietary protein, regular exercise and proper nutrition are crucial. Engaging in physical activities and consuming a balanced diet including protein-rich foods will help maintain good health and nutrition.
