BIRMINGHAM, Ala. (WBRC) – Americans are obsessed with protein right now, and a nutrition expert said there are several reasons for the surge.
Protein-packed products now fill grocery store shelves. Instead of only protein bars and shakes, there are now protein pancakes, coffee, candy, and ice cream.
“You can’t walk through the grocery store and not see the word protein on many different products,” said Lizzy Davis, an assistant professor within UAB’s Department of Nutrition Sciences “I’ve seen it on lattes. I’ve seen it on protein pancakes. I even saw the other day, protein Poptarts which was a new one for me.”
Why protein is trending
Davis said muscle maintenance has become important for people, especially for those hitting the gym or those aging. Protein is also credited with satiety, making people feel full and content after eating.
The new dietary guidelines for Americans also contributed to the surge in protein products.
Previous USDA guidelines recommended 0.8 grams of protein per kilogram of body weight. New guidelines have doubled that amount, recommending 1.2-1.6 grams.
“For me, on the old guidelines using my information, I was at about 46 grams of protein per day and on these new guidelines I’m on about 92 grams of protein per day,” Davis said.
According to a UAB press release, research shows most adults already consume close to 1.0 gram per kilogram of body weight, often exceeding previous targets.
“The food industry closely tracks these trends to guide the development of new products,” Davis said in the press release. “Recently, many trends have emphasized protein and the demand for convenient, on-the-go foods, often referred to as ‘ready-to-eat’ options. These align with customers’ current preferences, centered around health, convenience and lifestyle.”
Not all protein is equal
Davis said not all protein-rich items are equal. While processed foods filled with protein are now available, she recommends sticking to whole foods.
“We can choose plant-based options which would be things like beans, lentils, seeds. Then there are animal-based options which would be the poultry, red meat, the eggs,” Davis said.
Davis said quick healthy options exist for on-the-go snacks without extra ingredients.
“Things like hummus would be a great option. You can buy the little packages of hummus. Pack some carrots with you. That’ll give you the good source of protein with also the added fiber,” Davis said. “Peanut butter would be a great option. You can add in some whole grain crackers. Beef stick or those turkey sticks are great options. In addition to that, they have those tuna pouches you can make on the go. Those are great.”
Davis said many protein phrases have standardized meanings. If a label says “good” source of protein, that item provides 10-19 percent of daily protein needs. If it says “high or excellent” source, it contains 20% or more.
What happens to excess protein
Davis says more protein isn’t always better. She explained that excess protein is not stored. It is converted and used for energy or stored as fat if caloric needs are already met.
“If you already have enough energy from food, that extra protein can be turned into glucose or stored as body fat, so eating too much protein usually just gives your body extra calories, and over time, that can lead to weight gain,” Davis said in the press release.
While the new recommendations apply to regular, healthy Americans, Davis said everyone is different and has different medical histories and needs. She recommends checking with a doctor or dietician for additional guidance.
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