The truth about high protein: healthy or high in calories?

The truth about high protein: healthy or high in calories?

More and more foods in the supermarket are labeled “high protein,” which gives consumers the impression that these products are healthier or can help them lose weight. This perception is being questioned by a current study by the Christian Albrechts University in Kiel (CAU). Research shows that protein-rich products can also lead to increased energy intake, albeit in a weaker form. Professor Anja Bosy-Westphal, who was involved in the study, emphasizes that highly processed foods, even if they contain additional protein, often promote excessive calorie intake and are not the panacea for a healthy diet.

As part of the study, 21 young adults were examined in special metabolic rooms to precisely measure their energy intake and expenditure. The participants were given two different diets containing highly processed foods: one diet contained regular products, while the other was high in protein. The result showed that daily calorie intake was about 200 kilocalories lower and energy expenditure was about 130 kilocalories higher on the high-protein diet. Nevertheless, a calorie surplus of around 18 percent was recorded with this diet, compared to 32 percent with the normal version.

Protein and its influence on hunger

One of the most important aspects of the study is the influence of protein on the feeling of hunger. Protein causes the hunger hormone ghrelin to decrease while satiety hormones such as peptide YY increase. This causes protein-rich products to be eaten more slowly, giving the body enough time to perceive satiety signals. Nevertheless, Bosy-Westphal emphasizes that the problem lies not in the protein itself, but in the type of food that is consumed.

Highly processed foods contain many calories per gram and are often designed to be consumed quickly, encouraging overeating. In addition, around half of the daily calorie intake in Germany can be attributed to such foods. Research suggests that “high protein” labels can mislead consumers because protein-fortified convenience foods still remain high in calories.

Your Protein Needs and Sources

The importance of protein for health should not be underestimated. Protein is one of the three macronutrients our body needs and plays a crucial role in the growth and maintenance of muscle mass, satiety and wound healing. The recommended protein intake is 0.7-0.9 grams per pound of body weight per day. For a 150 lb adult, this equates to a daily intake of approximately 105-135 grams of protein.

Various factors, such as age, gender and activity level, influence individual protein needs. To cover this, various protein-rich foods can be integrated into the diet. This includes:

• Fleisch und Geflügel
• Fisch und Meeresfrüchte
• Eier
• Milchprodukte
• Sojaprodukte
• Bohnen und Linsen
• Nüsse und Samen

Example nutritional values ​​for some of these foods include:

To increase protein intake, consumers can also choose protein-rich snacks that can be consumed without major preparation, or choose protein-rich carbohydrates. Increasing protein portion sizes at meals can also help increase intake.

In summary: A balanced diet can be achieved through natural protein sources such as legumes, quark, fish or yoghurt. Adding protein to processed products is not automatically associated with a healthier diet. Particularly for the general population, additional protein intake can often be unnecessary - with the exception of older people or those with certain health challenges who can benefit from protein-rich products.

Additional information about protein-rich foods and tips for increasing your protein intake are available Real Life Nutritionist available.