“Hearst Magazines and Yahoo may earn commission or revenue on some items through these links.”
Our appetite for protein can’t be tamed—funny, considering the nutrient is supposed to keep you satiated. Protein is in everything these days. Protein bars and shakes are still common, but they seem somewhat archaic next to new items on the market: high-protein pancake mix, breakfast cereal, bread, ice cream, and even water. Yes, protein-packed water. How did we get here?
The Protein Boom
We weren’t always this infatuated with protein. In the ‘80s and ‘90s, mainstream nutrition messaging made us afraid of fat. The low-fat, often high-carb diets in the ‘90s were then replaced with low-carb, high-protein diets like Atkins. Keto and paleo soon followed, creating more enthusiasm for protein.
If you can get enough in regular food, you can always add it to your smoothie. The global protein-supplement market was valued at $5.83 billion in 2022 and is expected to grow by 8% annually between 2023 and 2030, according to Grand View Research. In the U.S. alone, the market was valued at $2.1 billion in 2021.
Like our unquenchable thirst for staying hydrated, we’re experiencing protein mania, fueled by marketing and an unattainable idea of “wellness.” When it comes to protein, many people operate under a more is better mentality.
According to the latest Dietary Guidelines for Americans, people who are nine and older should consume five to seven ounces of protein per day, depending on their calorie intake. And 57% of the U.S. population meets or exceeds this recommendation. When the new Dietary Guidelines for Americans were released in 2016, it cautioned boys and men to reduce their protein intake.
Yet protein-energy malnutrition, or protein deficiency, is still a global health issue, with a correlation to socioeconomic levels and age. It causes about 56 percent of children’s deaths in developing countries, according to a 2022 study.
Can You Eat Too Much Protein?
Protein is a vital part of our diet, supplying us with essential amino acids, some of which can only come from food. Protein supports muscles, hair, bones and several crucial processes in the body. It also helps keep you fuller longer, which is why it’s been touted as a weight loss tool. If eaten with carbs, you can also avoid blood sugar spikes. But eating too much protein isn’t necessarily going to pack on more muscle or shed unwanted pounds.
While the recommended protein intake varies based on size and activity level, there is a limit on how much your body can process. The body can only process about 15-30 grams of protein at a time. This adds up to about three eggs, a Greek yogurt, or about 3 to 4 ounces of chicken breast.
Eating more than 40 grams of protein at a time, according to Mayo Clinic, doesn’t have any additional benefit. So if you’re doubling up on your expensive protein powder or feasting on a massive ribeye steak in hopes of reaching the apex of wellness, you’re wasting your money.
You also might be missing out on other key nutrients. That extra protein isn’t fueling your biceps; it’s getting stored as fat or even being flushed out in your urine (which can be harmful to the environment). High-protein diets can also have detrimental effects on the kidneys.
Raising protein-rich animals for food also has an environmental impact. Livestock contributed to 12 percent of global greenhouse gas emissions in 2015, according to the UN’s Food and Agriculture Organization.
And when it comes to protein-packed products like bars and cereals, or even plant-based meat alternatives, many of these are highly processed and not always as “healthy” for you as you may think.
Most foods we eat are processed to some extent—about 60 percent—but many of the packaged protein shakes, bars, and cereals we eat fall into the same ultra-processed category as things like chips and cookies. While some studies show that ultra-processed foods can be part of a healthy diet, many are concerned about negative health impacts.
And when it comes to protein drinks and powders, there are some other health risks to keep in mind. A 2018 study by the nonprofit Clean Label Project of 134 top-selling protein powders found elevated levels of mercury, lead, arsenic, cadmium, and even BPA.
Finding A Balance
There’s no doubt that protein plays a vital role in maintaining a healthy body—when consumed at adequate levels and from a variety of sources. Like claiming Vitamin C will give you glowing skin or lemon water will cure all your health concerns, protein itself isn’t going to make you the best version of yourself.
Fad diets and “wellness” claims promise easy fixes and solutions, and yet will go out of style like clothing. We shouldn’t think of our bodies like fast fashion. I, for one, refuse to treat my body like a Forever 21 crop top.
You Might Also Like