31 Mar Are ‘High Protein Foods’ A Problem? 

For many people, switching to a diet that is higher in protein can support health and weight loss. But as with all aspects of our diet, a considered approach is better than following fad diets or trends.

As high protein diets have increased in popularity, so have foods marketed as high protein. But these foods sold as ‘high protein foods’ are often not all they appear. They may not only be ultra-processed, but may even contain more sugar than regular versions of the same food. Confused? Read our guide to the high protein foods to avoid.

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THE TRUTH ABOUT HIGH PROTEIN LABELS ON FOOD

Some processed foods labelled as “high protein” may not be as healthy as they seem. Companies can claim a product is “high protein” if it contains over 10g of protein per serving. This based on the daily value (DV) for protein being 50g. But as consumers we need to get used to reading food labels carefully and considering how these claims are reached.

ARE WE ALWAYS GETTING MORE IN ‘HIGH PROTEIN’ FOODS?

Food products labelled as ‘high protein’ may not always have a higher protein content when compared to the regular version of the same food. For instance, Morrisons’ low-calorie high-protein ice cream contains less protein than their standard cookie dough ice cream.
 
How is this possible? Well, for a food to state that it is ‘high protein’, or make similar claims likely to have the same meaning for the consumer, at least 20% of the energy value of the food must come from protein. So ultra-processed foods that are lower calorie can often be sold as ‘high protein’ by carefully balancing the portion suggestion and protein content to hit the required numbers. But eating a smaller portion of a higher calorie or even a less processed version of the food may actually result in a higher protein intake. 

REAL HIGH PROTEIN FOODS

Many whole foods fit this ‘high protein’ criteria such as eggs, meat, fish and tofu. These are the types of foods we should focus on getting the majority of our protein from, rather than processed foods marketed as protein boosting. You would never see a box of eggs stamped with ‘high protein’ on the side, would you? Which is how consumers can be tricked into switching from healthy, whole foods and reaching for ultra-processed, less healthy alternatives for ease, thinking they’re supporting a high protein diet.  

IS ADDING ADDITIONAL PROTEIN EVER WORTHWHILE?

Increasing the protein content of certain meals can provide benefits. Combining protein with meals that are typically carbohydrate based, such as porridge, can help slow the breakdown of carbohydrates into simple sugars. This also helps ensure you’re meeting your body’s protein requirements. Many of us eat meals that are carbohydrate dominated so balancing this out to provide a higher proportion of protein along with healthy fats can be beneficial. 

That said, many of the foods that are marketed as high protein are highly processed and not things that I would recommend. Take the Fuel 10K porridge. Its second highest ingredient is sugar and it contains three and a half teaspoons of sugar per serving. There’s more sugar in it than there is protein. You’d be better off making your own porridge and stirring in a scoop of high quality sugar free protein powder. Read my guide to the best protein powders here. 

WHY ARE ULTRA PROCESSED FOODS BAD FOR US?

Snack foods and convenience meals sold as being high in protein are often highly processed. Ultra Processed Foods (UPFs) have been shown to have a negative impact on our health, linked with obesity, high blood pressure, high cholesterol, and some cancers. Read my guide to Ultra Processed Foods here.

ARE HIGH PROTEIN FOODS HEALTHIER AT ALL?

Processed foods that are labelled ‘high protein’ will appeal to people who consume convenience food but want to feel better by choosing a healthier option, so they are likely being misled by marketing in many instances. 

Increasingly discerning consumers are learning to recognise ultra-processed foods, even those with health-related claims such as ‘high protein’. Despite this awareness, it is still easy to be deceived. With limited time for decision-making, consumers often make quick choices when buying food, leaving them susceptible to being misled. Along with protein in the marketing, consumers should also be wary of language such as ‘natural’, ‘healthy’ and ‘added sugar’.

SO, ARE FOOD LABELS THE PROBLEM?

With food labelling there can be a significant difference between the health claims made on the front of the packaging and nutrition information on back of the packet. That is where the truth is to be found. We tell clients to pay less attention to the claims on the front of food packaging and instead, focus on ingredients list and nutrition information. 

Processed food manufacturers are tapping into a desire to feel like we are making a healthier choice. Most people want to eat food that they enjoy, is quick to prepare and is healthy too. If they can provide all three of the above, they’re likely to increase the number of consumers for that product. Unfortunately, while these foods might be tasty and convenient, they are often not as healthy as manufacturers would like us to believe.

IS THERE A SIMPLE RULE TO FOLLOW?

Much of the standard advice that works very well for some can be detrimental for others. While for some clients wishing to lose weight we advise calorie control and high protein, low-carb diets, some clients we will advise to stop fasting, eat more calories and reduce the intensity of their exercise. It may seem counterintuitive but sometimes these practices can exacerbate stress, elevating cortisol and prevent weight loss. 

Navigating weight loss, health and wellbeing in today’s world can be a minefield. Having an expert to help you gain clarity and identify what is right for you can make all the difference.

WORK WITH US 

We are a team of qualified nutritionists who specialise in weight loss. If you’re ready to overcome your weight challenges, achieve your goal weight and maintain it long term, we can help. You can use this link to book in for a complimentary call. This is an opportunity to talk through your challenges with a member of our team and decide together whether one of our Intelligent Weight Loss programmes is right for you. Or contact us to request a copy of our brochure and we will get back to you soon.

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