You Absolutely Get Enough Protein. Here's Why.
by Amanda Loudin
Worried you don’t? Most people worry about this. So you’re not alone. But here’s the thing. Odds are, you absolutely do get enough protein. In fact, odds are, you probably get too much.
The food industry—and just about any health and wellness publication or website—has done one hell of a job convincing us that we are all lacking in adequate protein. There are protein powders, bars, infused cereals, ice creams, breads and yes, even water. The protein supplements market is huge and getting bigger every year. A recent report by Grand View Research, Inc., estimates that by the year 2025, it will reach $21.5 billion. All of which leaves us, erroneously, in search of massive quantities of protein to stuff down our gullets on the daily.
How protein became the “it” nutrient.
How did we get here? The path can probably be traced back to the 1950s, when American physiologist Ancel Keys delivered his “Seven Countries Study,” identifying the cause of many modern diseases to be diets laden in saturated fats like butter and meat. A fair study, to be sure, but the result was a radical pendulum swing the other way.
By the late ‘80s and early ‘90s, this focus on low-fat led the food industry to flood our shelves with highly processed, low-fat, high-sugar products. Remember those green SnackWell’s packages? Low-fat and fat-free, these cookies, crackers and the like led to an ill-conceived perception that we could eat as many of those treats as we wanted. Today, that “SnackWell’s Effect,” is recognized as playing a role in the modern obesity crisis.
About that obesity crisis: as Americans grew larger and the medical industry began looking for causes, sugar and carbohydrates emerged as likely culprits. America began rethinking the fat-free approach and the pendulum swung again, this time toward protein.
Diets like Atkins, South Beach, and the Zone were suddenly all the buzz. As recently as 2017, in fact, these high-protein approaches were still at the top of the list in popularity, according to MedicalNewsToday. And the macro-nutrient still reigns queen.
Reality check.
The truth of the matter, however, is that protein is prevalent in many foods and very few of us need to actively seek it out. We’d all be wise to cut back on the processed junk that promises to deliver more of a nutrient we likely aren’t lacking, and just settle in to a simple, real-foods based approach to eating.
So how much do you need? The average person should be aiming to get a modest 0.8 grams per kilogram of body weight, according to the Recommended Daily Allowance (RDA). Translating that, a 50-year old woman weighing in at 140 lbs. and doesn’t exercise would require 53 grams per day. Yes, someone who is active needs a bit more, as does someone who is over 50—but not to the degree that the food industry would have you believe. (To figure it out for your own specific needs, try this calculator.)
You’re also likely to be surprised at the many foods that contain protein. Eggs, nuts, meats and dairy are obvious go-to sources. But even vegetables, grains and fruits can contain protein. Foods like asparagus, potatoes and kale, grains like quinoa and oats, and fruits such as guava, apricots, and kiwi will deliver the macronutrient in your diet. Maybe most surprising? Pasta—yes, the most demonized carb of all time—contains protein.
Most of these sources are natural and low in processing. Foods that come in bags and offer up extra protein likely offer up plenty of other extras, too. Additives like salt, sugar and unfamiliar, unpronounceable ingredients like L-glutamine, guar gum, and “natural” flavorings all come along for the ride.
If you were to break it down over the course of a day, you’d find that you can get all the protein you need from an average three meals and a snack or two.
Consider:
A breakfast of two eggs, a piece of fruit, and a cup of coffee with cream would deliver around 14 grams of protein.
Lunch of a sandwich made of lean meat and cheese, a serving of carrots and hummus, and some fruit would get you well over 20 grams of protein.
Add in a dinner of fish, roasted vegetables and a small bit of starch, and you’ll get another 30ish grams of protein. Without even adding in a snack, you’ve hit your target for the day. If you’re very active or post-menopausal, you can easily up that by adding in a protein bar or the like somewhere in the day.
Vegetarian? Load up on eggs, nut butters, steel-cut oatmeal, beans, and lentils and you’ll be just fine as well.
So the next time you find yourself reaching for that bag of protein fortified chips—because yes, those exist—rethink it. Your diet is likely more than adequate when it comes to protein. Don’t let your grocery shelves tell you otherwise.
Amanda Loudin is an award-winning journalist whose health-and-fitness work appears regularly in the Washington Post, NBC, Outside magazine and many other outlets. You can find her here.
