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If your social media algorithm has pointed you in the direction of dieting, weight lossor even general nutritional content, you’ve probably come across “high protein” recipes or influencers who swear by high protein keto or carnivore diets. Where does this obsession come from? egg white comes from, and is it worth all the energy it gives?
Proteins are a little more complicated than social media makes it seem, dietitians say Fortune– and the obsession distracts people from meeting other essential nutritional needs.
“We don’t even have to think about (grams) of protein per day,” says Federica Amatiregistered dietitian and chief nutritionist at the uk nutrition and science company Zoeknown for its personalized blood glucose monitoring and gut health testing.
Here’s what dietitians want you to know about protein and general nutrition.
Why do we need proteins?
Protein is a macronutrient consisting of amino acids. It is an essential structural part of our cells, tissues, hormones and enzymes, and many other bodily functions. A continuous supply of amino acids through the protein we eat is crucial for the growth of cells and tissues.
Protein is beneficial for overall health, says registered dietitian Scherp Abbey. “Protein has tremendous benefits weight managementsaturation, immunityhair, nails, muscle growth and maintenance of metabolism,” she says.
Why are we so obsessed with proteins?
You can see evidence of the preoccupation with protein on supermarket shelves, which are filled with shakes, cereals, powders and even toaster pastries that claim to be packed with nutrients. Meanwhile, social media is teeming with ways to get more protein into your diet: people are mixing protein shakes with it Diet Cokemaking protein-packed ice cream and posting what they eat in a day to reach their protein-packed goals. There are more than 2.7 million Instagram posts with the hashtag #highprotein.
The obsession with protein has grown with the rise of the fitness, nutrition and weight-loss industries, says Amati. Although protein is an important part of building muscle and can help support weight loss, influencers often encourage consuming higher amounts of protein than most people need or should, says Amati. Furthermore, if protein is the main daily goal, there is a lack of attention to other essential nutrients.
The message that people do not consume enough protein is not really true, say Amati and Sharp.
“If you meet your calorie needs, you meet your protein needs,” says Sharp.
Sharp says the only people with a protein deficiency are typically those who are malnourished or older adults with a decreased appetite who have trouble eating enough calories. Those of us who eat enough during the day are likely to meet or even exceed our protein needs, she says. That includes vegans and vegetarians, she says, as long as they eat a wide variety of nutrient-rich plant foods, such as edamame, lentils and whole grains.
How much protein do I need per day?
Although high-protein diets on social media often show people eating as much as 140 grams of protein per day, the actual amount you need is much less.
The United States Department of Agriculture Dietary Guidelines for Americans recommends that 10% to 35% of your daily calories come from protein sources. A more common measure – which Amati and Sharp use – is a recommended daily amount from 0.8 to 1.2 grams of protein per kilogram of body weight for adults. To get your weight in kilograms, divide your weight in pounds by 2.2. Then multiply that number by 0.8 and 1.2 to find your protein range. For example, someone who weighs 150 pounds should aim for 54 to 82 grams of protein per day.
Even the most active people are likely already eating more to meet their increased hunger needs, Amati says, meeting or even exceeding their protein goals.
However, older adults require more protein to maintain muscle and bone mass, which may mean consuming up to 1.8 grams of protein per kilogram of body weight per day. Increasing protein intake is especially helpful for menopausal women belly fat and body composition.
It is important to remember that protein needs will vary from person to person, especially in older adults. But Amati believes the cult-like protein obsession has gone beyond basic nutritional advice and likely led to people consuming too much protein, which can have negative health consequences.
What happens if you eat too much protein?
“Most of the potential risks associated with a high-protein diet are related to the protein source, which is an excessive amount of animal protein that is also high in saturated fats,” says Sharp.
High protein and high meat intake are linked to:
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Problems with kidney function
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Higher risk of kidney stones
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Increased risk of colon cancer
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Increased risk of heart disease
Sharp says it’s not easy to overdo it on protein, however, if the majority of your protein comes from high-fiber plant sources. The real harm of protein obsession comes with too much animal protein, or when protein starts to crowd out eating essential nutrients like healthy fats and fiber, she says.
Focus on getting enough fiber
The obsession with protein distracts from what people are really deficient in: fiber.
The Dietary Guidelines for Americans recommend that women eat 22 to 28 grams of fiber per day, while men should aim for 28 to 34 grams of fiber per day. Dietitians say most people don’t go anywhere near that.
On average, Americans eat about 10 to 15 grams fiber per day, according to Harvard Medical School.
“My toddler needs more than that,” says Sharp.
“Fiber is so important for regularity, gut health and heart health – because it can help lower cholesterol – (and) satiety,” she says. Fiber is especially useful for weight losssays Sharp, because high-fiber foods tend to have fewer calories while increasing how full and satisfied you feel after a meal.
Fiber, says Amati, is what the bacteria in your gut microbiome feed on. When your intestine is well nourished with a combination of fiber and prebiotics and probioticswhich signals to your brain that you’re full, while also giving you an energy boost, she says.
“People underestimate the importance of fiber,” says Sharp.
How to Reach Your Fiber Goals
To ensure you’re eating enough fiber, Amati recommends focusing on plants such as fruits, vegetables, nuts and seeds, and whole grains. It’s better to opt for whole foods over fiber supplements, says Sharp.
Here are some fiber-rich foods you can include in your diet:
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Beans
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Lentils
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Fresh fruit such as raspberries, blueberries, apples and pears with peel
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Fresh vegetables such as broccoli, Brussels sprouts, green peas and potatoes with their skins
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Popcorn
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Avocados
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Oatmeal
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Farro
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Split peas
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Chia seeds, linseed
If you’re not sure where to start, Amati suggests this trick for putting together filling, fiber-rich meals: Fill half your plate with some plant-based source: a salad, broccoli, sautéed zucchini. Then fill a quarter of the plate with your favorite lean proteins such as salmon, chicken breast, edamame or tofu. The last quarter is for high-fiber, complex carbohydrates such as brown rice, barley or sweet potatoes.
Once you’ve mastered your plate building, Amati recommends making your snacks high in fiber. Try to keep an apple and almonds on hand for when that mid-afternoon energy slump hits.
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This story originally ran Fortune.com