Why Are We Protein Fanatics?

There’s a protein craze happening, and it doesn’t seem to be going anywhere. The trend of consuming high-protein meals and snacks can be seen on social media, in television ads, and on the shelves in grocery stores. In other words, protein is being “sold” to you at all times. It’s enough to convince you that your next step should be to throw away most of the food in your fridge and pantry and immediately down a protein shake, a dozen eggs, and a whole turkey. But what’s the actual truth about protein? How much do you really need? And what are the best sources (hint, nut and seed butters like ours are one of them!)? Here’s a quick guide to help.

What Is Protein? Why Do We Need It?

Proteins, like carbohydrates and fats, are macronutrients and are present in every cell of the body. They play a crucial role in keeping our bodies healthy and help with everything from regulating metabolism and blood sugar to bone health, muscle repair, and recovery. Proteins are made up of a variety of amino acids, also known as the “building blocks” of protein. There are 20 amino acids that our bodies use to make protein. Nine of them are what we call “essential,” which means that since our body can’t make them, we need to consume them through food. The essential amino acids, which include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, can be found in both plants and animals. It’s why, as a Registered Dietitian, I always recommend eating a variety of foods, to ensure you’re getting a variety of nutrients.

How Much Protein Do You Need?

According to the USDA 2020-2025 Dietary Guidelines for Americans, most healthy adults should consume 10% to 35% of their daily calories as protein. For a 2,000 calorie diet, that equates to 200 to 350 calories from protein each day. Protein recommendations can also be calculated by using the Recommended Daily Allowances (the amount deemed enough to meet the requirements of nearly all healthy individuals), which is 0.36 grams of protein per pound (or 0.8 grams of protein per kilogram) of body weight per day. So, for example, if you’re a healthy individual and weigh 140 pounds (64 kilograms), you need about 50 grams of protein each day. This is simply a starting point though, since other factors are at play, including how active you are and if you have a health condition. If you’re curious about your specific needs, reach out to a Registered Dietitian in your area.

Why Are We Protein Fanatics?

The reason we’re currently obsessed with protein is pretty straight-forward–marketing. The recent surge of interest in diets (like keto and paleo) that focus on protein brought the macronutrient into the spotlight. Influencers and celebrities started making claims that protein not only helped with weight loss, but also improved their skin and energy levels. They followed the philosophy that more is better, consuming high amounts of protein, but also eliminating other foods full of nutrients. 

These claims (weight loss, improved energy, etc.) aren’t entirely false, but nutrition isn’t a “one-size-fits-all” situation. Our calorie and macronutrient needs differ because we’re of varying genders, ages, and sizes. Our health status and physical activity levels differ too. All of these things mean you need to look at the bigger picture. 

Generally, most Americans get more protein than they need. Extra protein that your body can’t use is stored like any other calorie, as fat, and if protein is consumed in large amounts, it can also put a strain on the systems that process it, like your kidneys and liver. Bottom line, yes, you need protein, but not as much as everyone without a degree in health or nutrition would have you believe. 

What Are Good Sources of Protein?

Remember, protein is a good thing, and it’s important to choose the best, most nourishing sources for it. Whole foods are your best option, since they often come as a package deal with other nutrients that support health. Here are some of our favorites:

• Nuts, seeds, and their butters. Try our line of delicious options!

• Lean cuts of poultry, beef, and pork

• Fish and seafood

• Tofu and beans

• Whole grains

• Eggs

• Dairy (milk, yogurt, kefir and cheese)

How To Navigate Through the Noise?

There’s a lot of misinformation out there, so your best bet is to do your research. If claims sound too good to be true, they usually are. Read labels and educate yourself so that you’re armed to make informed decisions. If you’re unsure about how much protein you need or would like to learn more, reach out to your healthcare team and make an appointment with a Registered Dietitian.