There's plenty of healthy eating and workout trends that come and go over the years, but one topic seems to come up again and again: Protein. Contrary to what you may be hearing on social media, you're probably already getting all the protein you need.
Similar to counting calories, the protein goals trend has gotten out of hand, causing people to buy expensive protein bars, shakes and slabs of meat. According to Dr. Andrew Freeman, a cardiologist at National Jewish Health in Denver, it's actually "extremely uncommon" if not "nearly impossible" to be deficient in protein, at least in the US, where there's an abundance of food. So what's the deal with this protein push by almost every wellness influencer you follow?
You're likely getting enough protein without even trying
As long as you're not heavily restricting yourself and getting enough calories to fuel your body, you're probably hitting your protein goals just by eating a typical American diet. While some people may need more to feel satisfied and strong or to maximize their muscle gains in the gym, the reality for many Americans might be that they meet their protein requirements through their daily diet. For some, that requirement may be well below 100 grams, which is one elusive protein goal often touted, including by the wellness team here at CNET.
"People are absolutely obsessed with protein," Freeman said, pointing to the fact it's also likely you'll hit your "protein goals" even if you're eating a plant-based diet, so long as it's varied and full. One potentially influencing factor toward the protein goal trend is the rise in interest in the carnivore diet, which prioritizes meat consumption.
"What most people forget is some of earth's biggest and strongest mammals, they're all plant-based," Freeman said. "When was the last time you saw a protein-deficient gorilla or elephant?"
Americans, in particular, have a complicated and sometimes disordered relationship with food – when we're not obsessing over getting enough of something (#proteingoals), we're restricting something else (think the villainization of fats and carbs). Examples of some diets that oscillate between these extremes include the ketogenic diet, the carnivore diet, calorie-counting apps and taking extra time to make complicated drinks in the name of weight loss.
This would be more defensible if we were reaping the health benefits of sticking to these diets, but instead, Americans are leaders in chronic diseases such as heart disease and diabetes (preventable and often reversible through diet). Many people also suffer a reduced quality of life from restricting themselves or following diets that may or may not meaningfully improve their health down the line, and may also inspire shame or eating disorders.
Not to mention, most of us are actually deficient in fiber, and a good chunk of us are low in other very important nutrients, such as iron, vitamin D and more. In fact, all the focus on protein ends up causing people to overlook other nutrients their body needs that they can't get from protein. Fiber, for example, is a key carbohydrate that is found mainly in plants and should also be prioritized, especially with the rising rates in colorectal cancer among people younger than 50 years old.
Of course, this is absolutely not to say that protein isn't important, or that some people need more than others based on their activity level or the muscle build they're going for. Here, we merely take a minute to plead the case that, when it comes to protein, you may be able to cool it a bit.
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