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- Protein has grown in popularity since the mid-2000s, partly because of its links to weight loss.
- Products labelled as "high protein" can contain less of the macronutrient than you might think, a nutritionist said.
- Similarly, foods like nut butters, often considered good protein sources, don't contain that much.
Foods high in protein are growing in popularity, but not everything you might presume is a rich source of the macronutrient actually is, according to a nutritionist.
Protein is one of three macronutrients, alongside carbs and fats, that make up all our foods.
It's essential for overall health, but particularly important for active people or anyone with a fat loss or muscle-building goal. It helps muscles recover and grow and is satiating so keeps you full. Adults in the US are advised to eat 0.8 grams protein per kilogram of bodyweight a day.
Protein has grown in popularity since the early 2000s after studies suggested it could help with weight loss, a food historian wrote in The Conversation, leading to the rise of high-protein diets. The worldwide market for protein food products is projected to grow to over $70 billion by 2025, up from $52 billion in 2020, according to a report by market data company Statista.
Increased interest in protein has led some food companies to add "high-protein" labels to their products. But such foods are not always actually that high in protein, and the label often comes with a hefty price tag, registered nutritionist Graeme Tomlinson told Insider.
Similarly, many whole foods that people think are good protein sources often aren't actually as rich in the macronutrient as they'd hope, he said.
There's nothing wrong with these foods though. "There are no 'bad' foods, but these are simply not dense in protein in relation to how much energy they contain," Tomlinson said. "It matters if they are high in energy and low in protein simply because they are no longer protein-dense, which is the point."
For a protein hit, focus on foods like Greek yogurt, lean meat, and eggs.
Tomlinson shared four foods that aren't as protein-rich as you might think.
1. Nuts
Nuts are a nutritious food providing fiber, which supports a healthy gut microbiome, as well as healthy fats, as Insider's Gabby Landsverk reported.
They are also a protein source, but you'd have to eat quite a lot to get a good serving of the macronutrient, according to Tomlinson.
"While nuts do contain a decent amount of protein they are also calorie-dense," Tomlinson said. "For example, 100 grams of peanuts contains 30 grams of protein, but also 620 calories."
According to the USDA, a serving of nuts is one ounce or 28 grams, which is about a handful.
This may not be an issue for all, but if you're trying to stick to a calorie deficit to lose weight, keeping an eye on your portion size might be helpful.
However, research also suggests that our bodies don't absorb all the calories in nuts, and they might be 15-25% lower in calories than previously thought, as Insider's Hilary Brueck reported.
2. Protein snacks
There are lots of so-called protein snacks available in grocery stores these days, but their marketing can be misleading, according to Tomlinson.
He uses the example of a popular brand of protein bites in the UK, where he is based.
"Despite celebrating these as a protein snack, the reality is that for 132 calories you're getting a pathetic four grams of protein," he said. "You'd be better off eating two low-fat cheeses and getting quadruple the protein for the same calories."
Similarly, some "protein" nut bars contain around 250 calories and only offer around 10 grams of protein, Tomlinson said. For comparison, 100 grams of chicken breast contains around 110 calories and has around 25 grams of protein.
Remember to read the nutritional information before you buy, he said.
3. Protein bagels and breads
Bread products, from loaves to bagels, labeled as "high protein," often contain barely more than the "regular" versions, Tomlinson said.
Tomlinson points to the example of a protein bagel thin.
"With eight grams of protein per 160 calories it seems like an OK deal," he said. "But regular bagels contain around 230 calories and nine grams of protein. Is it really worth switching out your favourite regular bagel in the name of more protein? Not really."
4. Peanut butter
Peanut butter provides healthy fats, energy, and some protein but just like whole nuts, it's nowhere near as protein-rich as many hope.
"Hailed as the greatest health food of the 2010s, many have lauded it as a high-protein snack too," Tomlinson said. "But while packed with nutrients, its protein profile is identical to that of peanuts — calorie-dense and definitely not protein-dense."
A 15 gram serving (about one teaspoon) of peanut butter contains around four grams of protein and 95 calories.
4 foods that aren't as high in protein as you might think, according to a nutritionist
Source: Kalayaan News
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