The Atkins, Zone Diet, Protein Power, Sugar Busters and Stillman regimes are famous diets, which advocate high protein intakes. They became very popular in 1960s, and they are still draw attention of many dieteters, especially in last 3 years. An increasing popularity of this nutritional lifestyles was found by their followers beneficial for not only maintaining healthy lifestyle, but also for improving physical performance. They found protein-rich foods valuable for muscle function, bone health, managing adequate weight, satisfaction of hunger and energy.
What drives us to consume high protein foods?
We consume high protein foods, mostly due to their nutritional and health aspects.
- Bone health: intake of extra protein seems to increase bone density and lower risk of fracture, in the elderly, meaning population above 50 years of age.
- Muscle function: research suggests that increasing protein intakes to levels above the RNI among those aged over 60 may help preserve their muscle mass.
- Weight management and satiety: high-protein diets have been suggested to promote weight loss by suppressing the release of hormones linked to increased appetite, whilst encouraging the release of hormones that reduce appetite. Some of the short-term studies have shown a positive outcome of high-protein diets for body composition, for instance, gaining muscle and losing fat. However, long-term studies have found no evidence of any improvements in body measures, such as body mass index (BMI), waist-to-hip ratio etc.
- Blood lipids, blood pressure and glycaemic control: there is no evidence that excessive protein intake has ability to affect measures of total cholesterol, low-density lipoprotein (LDL), often referred as “bad cholesterol” or fasting glucose levels.However, high-protein consumption might result in decrease of fasting insulin, thus contribute to regulation of blood sugar levels.When it comes to protein effect on high-density lipoprotein (HDL), known as “good cholesterol”, triglycerides or blood pressure, the available evidence is still limited.
- Liver and kidney function: in order to break down protein, both liver and kidneys have to work harder to metabolise this micronutrient. Therefore, high-protein diets may have negative consequences for some individuals, including elderly and people who suffer from obesity and chronic kidney dysfunctions. Definition of ‘high protein diet’, remains inconsistent, therefore we should treat ‘promises’ for bone and muscle health, as well as for weight management; there is still too much uncertainty about its effect on cholesterol, blood pressure, and also kidney and liver function.
More not always mean better
Actually, most of us get enough protein. Based on the recommended Reference Nutrient Intake for protein, on average, we should consume about 0.75 grams per kilogram of body weight per day, which is between 12 to 15% of our daily energy intake. The only benefit identified shown in research to support consuming more protein than the Reference Nutrient Intake recommended amount might be for older adults, to prevent sarcopenia, which is linked to loss of skeletal muscle mass and strength as a result of ageing.
The truth behind protein bars
We tend to buy and consume high-protein snacks, such as protein bars, mostly because we believe in their beneficial effect for our health, especially before and after training.
Recent results, from the consumer survey conducted by SafeFood, have shown that 37% of Irish adults consider protein bars to be a healthy snack. That perception is the most prominent in youth individuals, who are between 15 and 24-year-old; and just under one third (32%) of those people purchase protein bars on weekly basis, or more often.
Actually, protein bars (at least some of them) are not such healthy as we think …
Can you imagine, that 77% of protein bars recently present on the market, are high in saturated fat and a source? Even more, they are usually added with salt and sugar.
An average serving size of protein bar of 55 g. Most of the information about the nutritional value is given per 100 g, meaning, which can be slightly misleading, when it comes to micronutrient composition. For instance, protein content in those bars ranged from 18.2-40.2g per 100g, so in reality, you will get half of it, which would be approximately 9.1g-20.1g of protein per bar. You can be surprised but those ‘healthy’ snacks in 77% had a red label for saturated fat and in 87% had an amber label for salt. Sadly, it means that by getting yourself protein bar, you might think you getting protein, but also high amount of saturated fat and salt. Those nutrients are of course important, but it is worth to remember that you not only getting them through bars.
Now, let’s have a look at random ingredient list taken from an average protein bar. Milk chocolate with fibres and sweeteners (20%) (cocoa butter, inulin, oligofructose, cocoa mass, whole milk powder, skimmed milk powder, sweetener [erythritol, steviol glycosides], emulsifier [soy lecithin], flavours), milk protein, caramel-flavoured layer (16.4%) (bulking agent [polydextrose], palm fat, xylitol, skimmed milk powder, emulsifier [soy lecithin], salt), gelatine hydrolysate, humectant (glycerol), peanuts (5.6%), soy crisps (5.5%) (soy protein, tapioca starch, salt), cocoa butter, flavours (contains peanut), low-fat cocoa, soy oil, vitamins (vitamin C [ascorbic acid], vitamin B3 [nicotinamide], vitamin E [tocopheryl acetate], calcium pantothenate, vitamin B2 [riboflavin], vitamin B6 [pyridoxine hydrochloride], vitamin B1 [thiamin hydrochloride], folic acid, vitamin B12 [canocobalamine]), salt, sweetener (sucralose), emulsifier (soy lecithin).
The first position, ‘milk chocolate’, which technically include ‘milk protein’. That’s right, the main source of protein in those protein bars is usually derived from milk proteins (whey and casein), and sometimes from soy, in case of vegan-friendly options. What is next? Various oils, including palm, coconut, soy, sunflower, safflower, shea, rapeseed and mint oil. And it is not only special case for that bar. The similar situation appears in almost 62% of other protein-bars. In terms of sugar content, fructose and sucrose are the ones used quite frequently. Sometimes, you can see other added sugar sources, such as fruit, fruit purees, fruit juices and syrups. They are more often exchanged with sweeteners, which were identified as an ingredient in 69% of the high-protein bars. Finally, we have some added vitamins, which can enhance physical performance during training, including vitamins B, and also some antioxidants, like vitamin E or vitamin C.
High-protein dairy
High-protein dairy, including yogurts, quark, milk drinks and smoothies, appear to have lower saturated fat content, than protein bars, but they are a source of added salt and sugar.
High-protein yoghurts and quarks
An average serving size of yogurts and quark cheeses are 150g. What about nutrients? They are usually given per 100g of product, so it is a good practice to have in mind, that we will get slightly more than we are expecting, thus we consume one portion, which is 150g, not 100g.
Also, cow’s milk is the main source of protein and it is primary ingredient in many high-protein yoghurts and quarks as well. In general, diary, including yogurts and quarks seems to be a good source of protein if you are NOT on vegan diet, or if you are free from dairy related allergies and intolerances. In 100g of those products you can get between 8.0-11.2g of protein.
Furthermore, yogurts and quarks are low in total fat, saturated fat and salt content, however we should watch for added sugar. Similarly, to protein bars, added sugar is mostly sucrose, but also syrups, whole fruit, fruit purees and fruit juices. Sweeteners are less common.
What about most common ingredients? Let’s have a look for random sample from Greek yogurt: Skimmed milk, water, mango (4%), sugar, passionfruit (2%), maize starch, natural flavouring, cultures (Streptococcus thermophilus, Lactobacillus bulgaricus). Looks much simpler, isn’t it? Skimmed milk seems to be a low-fat protein source. Sugar comes mostly from favouring, so if you want to limit that, would be good to choose plain yogurts. Also, yogurts have some bacterial cultures, which are beneficial for your gut and digestion.
High-protein milks and smoothies
The most common serving size of high-protein liquids, such as milks and smoothies are 330ml, however, likewise foods presented above, macronutrient content is given per 100ml.
On average, one portion of high-protein milk or smoothie gives as 4.4-8.2g of protein per 100ml, so it means that by drinking one recommended portion, you will get almost three times more, which is 12.3g-24.6g of protein, but other nutrients as well. Similarly, to yogurts and quarks, milks and smoothies are low in total and saturated fat, as well as in salt content. When it comes to sugar, we should pay attention to that.
Milk appears to be a primary ingredient most of the drinks, and protein is sourced from either whey or casein. Soy protein is less common and might be a good option for vegan-friendly protein drinks.
Surprisingly, fruit content is quite common for smoothies and milks, what might explain why sugar is quite high in those products. The most common are sucrose and fructose, sometimes exchanged for sweeteners. What about common ingredient list of protein smoothie? Let’s have a look. Whey protein concentrate (milk) (79%), strawberry juice from concentrate (12%), strawberry puree (8%), natural strawberry flavouring with other natural flavourings, beetroot concentrate, stabiliser (pectin), acidity regulator (lactic acid), sweetener (sucralose).
Whey protein is the first position, what advocates high connect of protein. At the second place, we have fruit juice, followed by puree and flavourings, which adds sugar and consequently sweet taste.
Which protein source is the best?
Comparison of different types of high-protein snack-like products:
Gains:
- Dairy drinks and smoothies have the highest mean of the protein per serving*.
- High-protein yoghurts and quark cheeses are the least expensive option, when it comes to extra protein.
- Protein bars have the highest energy content per serving*.
Drawbacks:
- Dairy drinks and smoothies have the highest mean sugar and salt content per serving*. · Protein bars have the highest mean of total fat and saturated fat per serving*.
- High-protein bars are the most expensive snack product available on market.
*Usual serving of yogurts and quarks is 150g, for milks and smoothie is 330ml, while mean protein bar serving is about 55g.
To wrap up
Despite the fact that most of us, meets requirements for protein intake, without consuming high-protein snacks … however we still carve more.
Why? Mostly due to diet-related benefits associated with rapid weight loss and decrease in body mass. Some of us might even get extra energy to perform better during training. Actually, there is no consistent evidence to suggest that consumption of extra protein, will provide us with additional health benefits.
It is quite clear that commercial high-protein snacks, especially high-protein bars, are not as healthy as we think. Maybe they give us extra protein, but also added sugar and saturated fat, which for sure won’t bring benefits for our heath. Consequently, we should treat them as “top-shelf” food, rather than pre/post-workout meal.
Of course, protein is important for us, as a primary building material for our bodies, therefore would be worth to consider a varied diet that includes protein-rich whole foods at each meal.
What are those products? Eggs, lean meat, such as chicken or turkey, seems to be obvious, but plants are good as well. Beans and lentils, like navy beans, soy/edamame, green peas should be well-known to all vegans and plant-based dieteters. Also, other vegetables, such as brussels sprouts, broccoli, asparagus and corn will give you additional portion of fibre. Finally, fish and seafood are high-quality sources of not only protein, but unsaturated fats, important for immune function and recovery after training session. The top choices are tuna, salmon, halibut, but also tilapia and anchovies.
As you can see, there is wide range of choice of foods, which can get you protein in your diet, and you should not limit yourself what is within the cupboard products, but sometimes have a look to fresh foods section in your local grocery shop.
Sources:
Article is based on: A survey of high-protein snack foods. Safefood. November, 2019. Full report you can find at: https://www.safefood.eu/Publications/Research-reports/A-survey-of-high-protein-snack-foods.aspx
To check how much of each macronutrient you should consume, check out: Recommended Nutrient Intake – protein: Department of Health. Dietary Reference Values for Food Energy and Nutrients for the United Kingdom London: HMSO; 1991.
Find ideas for protein sources in your diet: The 40 Best High Protein Foods. BodyBuilding. Full list available at: https://www.bodybuilding.com/content/ultimate-list-40-high-protein-foods.html Top 40 vegetables high in protein. My Food Data. Available at: https://www.myfooddata.com/articles/vegetables-high-in-protein.php
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