Protein has become a buzzword, especially on social media, where people put a spotlight on their protein goals and advertise protein powders, shakes, bars and recipes. With all this talk about protein and getting enough of it, many are left worrying that they're not consuming enough of it in their diet, and that they need to supplement with other sources. We're here to tell you that those worries are likely unwarranted.
Dr. Andrew Freeman, a cardiologist at National Jewish Health in Denver, shares that it's "nearly impossible" for someone to be protein deficient in the US. Read on to learn more about why, and what other nutrients are just as important as protein in a balanced diet.
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You're likely eating 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 that it's also likely you'll hit your "protein goals" even if you're eating a plant-based diet, as 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, or 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 and vitamin D. 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 found mainly in plants and should also be prioritized, especially given the rising rates of colorectal cancer among individuals under age 50.
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