Nutrition experts say you may be overdoing it on protein and not getting enough of other important nutrients.

Nutrition experts say protein is a little more complicated than social media makes it out to be Luck—and the obsession is distracting people from meeting other important nutritional needs.

“We don’t even have to think about it [grams of] protein every day,” said Federica AmatiRegistered dietitian and chief nutritionist at UK-based science and nutrition company Zoeknown for its blood sugar monitoring and personalized gut health checks.

Here’s what nutritionists want you to know about protein and overall nutrition.

Why do we need protein?

Protein is a macronutrient made up of amino acids. It is an essential structural component of cells, tissues, hormones and enzymes as well as many other bodily functions. The continuous supply of amino acids through the protein we eat is vital for cell and tissue growth.

Nutritionists say protein is beneficial for overall health Sharp monastery. “Protein has great benefits for weight managementfeeling full, immunityhair, nails, muscle growth and maintaining metabolism,” she said.

Why are we obsessed with protein?

You can see evidence of the preoccupation with protein on the shelves of grocery stores, which are filled with milkshakes, cereals, powders and even toasts that are said to be packed with nutrients. Meanwhile, social media is full of ways to get more protein in your diet: People are mixing protein shakes with Diet Cokemake high-protein ice cream and post what they eat throughout the day to reach their high-protein goal. There are more than 2.7 million Instagram posts with hashtags #high protein.

@michaelkory Cookies & Cream Protein Ice Cream in Creami 🔥 💪 Macros per pint: 340 calories, 7g fat, 29g carbs, 38g protein. 1. Add skim milk, almond milk, whey protein, pudding mix and sweetener to the cream base. Freeze for 24 hours. 2. Use the light cream setting on Creami. 3. Use a butter knife to cut the center of the ice cream and add the sandwich cookie slices. Use the mixing settings on Creami. ✅ Ingredients: 1 cup skim milk (240ml) 1 cup almond milk (240ml) 1 scoop vanilla whey protein (30g) 1 tablespoon cookies & cream pudding mix (10g) 1 tablespoon zero-calorie sweetener 2 sandwich biscuit slice (15g) #oreo #oreos #protein cream #cream #cream #ninjacreami #low calories #lowcal #healthydesserts #dessert #healthy ice cream ♬ original audio – Michael Kory

The obsession with protein is growing with the boom in the fitness, nutrition and weight loss industries, Amati said. While 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, Amati said. do. Additionally, when protein is your main daily goal, you will lack attention to other important nutrients.

Amati and Sharp say the message that people aren’t getting enough protein isn’t actually true.

“If you are meeting your calorie needs… then you are meeting your protein needs,” Sharp says.

Sharp says the only people who are protein deficient are often those who are malnourished or older people who have reduced appetite and are struggling to eat enough calories. She says those of us who eat enough throughout the day are likely to meet or exceed our protein needs. That includes vegetarians and vegans, she says, as long as they’re eating a variety of nutrient-dense plant-based foods like soybeans, lentils and whole grains.

How much protein do I need each day?

While high-protein diets on social media often show people eating up to 140 grams of protein per day, the actual amount you need is much less.

@meg_squats Lazy girls unite… #macro #macronutrients #iifym #high protein #protein-rich meals ♬ original audio – Meg Gallagher

of the United States Department of Agriculture Dietary Guidelines for Americans recommends 10% to 35% of your daily calories should come from protein sources. A more common measure—which Amati and Sharp use—is recommended daily intake between 0.8 and 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 intake. For example, a person who weighs 150 pounds should aim for 54 to 82 grams of protein per day.

Even the most active people may have eaten more to satisfy their increased hunger needs and thus met or exceeded their protein goals, Amati says.

However, older adults require more significant amounts of protein to help maintain muscle and bone mass, which means consuming up to 1.8 grams of protein per kilogram of body weight per day. Increasing protein intake is especially helpful for postmenopausal women to help with control belly fat and body composition.

It’s important to remember that protein needs will vary from person to person, especially for older adults. But Amati believes the protein cult obsession has gone beyond basic nutrition advice and may be leading people to overuse protein, which can have negative health consequences.

What happens when you eat too much protein?

“Most of the potential risks associated with high-protein diets are related to the source of the protein — that is, too much animal-based protein that is also high in saturated fat,” says Sharp.

High protein intake and high meat intake are associated with:

• Kidney function problems
• Higher risk of kidney stones
• Increased risk of colon cancer
• Increased risk of heart disease

Sharp says it’s not easy to overdo it on protein if the majority of your protein comes from plant sources that are high in fiber. The real harm from obsessing over protein comes from eating too much animal protein or when protein begins to replace eating important nutrients like healthy fats and fiber, she says.

Focus on getting enough fiber

The protein obsession is distracting from what people are really lacking: fiber.

the Dietary Guidelines for Americans recommends that women eat 22 to 28 grams of fiber per day, while men should aim for 28 to 34 grams of fiber per day. Nutritionists say most people don’t reach that level.

On average, Americans eat about 10 to 15 grams fiber every day, according to Harvard Medical School.

“My child needs more than that,” Sharp said.

“Fiber is important for gut health, heart health—because it can help lower cholesterol—[and] feeling full,” she said. Fiber is especially useful for losing weightBecause fiber-rich foods tend to contain fewer calories while increasing your feeling of fullness and satisfaction after a meal, says Sharp.

Fiber is what the bacteria in your gut microbiome ingest, Amati says. When yours intestine fed properly with a combination of fiber and prebiotics and probioticsthat signals your brain that you’re full, while also giving you a boost of energy, she says.

“People underestimate the importance of fiber,” Sharp says.

How to meet your fiber goals

To ensure you’re eating enough fiber, Amati recommends focusing on plants like fruits, vegetables, nuts, seeds, and whole grains. It’s better to choose whole foods instead of fiber supplements, Sharp says.

Here are some fiber-rich foods you can incorporate into your diet:

• Bean
• lentils
• Fresh fruit like raspberries, blueberries, apples, and pears with skin
• Fresh vegetables like broccoli, Brussels sprouts, green beans, and potatoes with skin
• popcorn
• Butter
• oatmeal
• Farro language
• Split peas
• Chia seeds, flax seeds

If you’re not sure where to start, Amati suggests this trick for creating filling, fiber-rich meals: Fill half your plate with some plant source — salad, broccoli, squash Stir-fried green. Next, fill a quarter of the plate with your favorite lean protein like salmon, chicken breast, edamame, or tofu. The final section is for high-fiber, complex carbohydrate foods like brown rice, barley or sweet potatoes.

Once you’ve mastered building your plate, Amati recommends moving on to making high-fiber snacks. Try packing an apple and almonds for when the mid-afternoon energy hits.

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