Protein-fortified products are not always healthy
Reem Qasem – Protein-fortified products are increasingly appearing on store shelves, ranging from yogurt, pasta, and cereals to beverages, bread, and desserts primarily made from dairy products, all promising increased satiety and health benefits. But does a balanced diet really need these products? Experts clarify the reality of their benefits and their necessity, according to a report published by the medical website Passportsante.
Proteins play a fundamental role in the body, contributing to the building and repair of muscles, organs, hormones, and antibodies. Unlike carbohydrates and fats, proteins are not stored in a form easily utilized by the body; therefore, they must be obtained regularly through the diet. Protein marketing is no longer limited to athletes alone; it has expanded far beyond them. Once associated primarily with bodybuilding, protein has become a common marketing tool, with manufacturers now adding it to a wide range of products, including pasta, soft drinks, sweets, cereals, and snacks.
Many nutrition experts point out that the problem lies in the phrase “high in protein,” which can lend a healthy image to foods that may still be rich in sugars, salt, or heavily processed ingredients. Consequently, consumers may be inclined to choose a product promoted for its protein benefits without considering its overall nutritional composition.
Experts emphasize an important point: we should focus on whole foods rather than concentrating solely on protein quantity. Legumes, eggs, fish, unprocessed dairy products, and some whole grains provide protein, along with other valuable nutrients such as fiber, vitamins, minerals, and antioxidants. In contrast, some fortified products may contain higher amounts of additives, sugars, or highly processed ingredients, casting doubt on their nutritional value despite their high protein content.
Plant-based proteins
Recent scientific data increasingly highlights the importance of diversifying protein sources. French recommendations, in particular, encourage the regular consumption of legumes, such as lentils, chickpeas, and dried beans. These plant-based sources, along with grains, provide all the essential amino acids required by the body. Furthermore, an analysis conducted by Harvard Medical School showed that a higher proportion of plant-based proteins in the diet is associated with a reduced risk of cardiovascular diseases and certain types of cancer.
Do older adults and athletes have special needs?
Certain groups may indeed require more protein. For older adults, experts often recommend increasing protein intake to mitigate muscle loss and maintain independence. These needs can reach between 1 and 1.2 grams per kilogram of body weight. Athletes also show increased protein requirements, but specialists believe that a balanced diet is generally sufficient to meet these needs without regularly resorting to dietary supplements or protein-rich products.
Is excessive protein intake a real danger?
Scientific data does not clearly indicate that consuming large amounts of protein harms the kidneys in healthy individuals. However, excessive protein intake can lead to nutritional imbalances if fruits, vegetables, fiber, and healthy fats are neglected in favor of protein-rich foods. Experts remind us not to judge food solely by its protein content; the overall balance of the meal remains the best indicator of a healthy diet.
The optimal approach
Rather than systematically searching for labels such as “high in protein” or “protein-rich,” it is generally preferable to choose simple, minimally processed foods. Lentils, chickpeas, eggs, plain yogurt, fish, and whole grains generally allow you to meet your daily needs without additional cost or marketing pressure. In most cases, the issue is not about consuming more protein, but choosing it better.
Frequently Asked Questions
Q: Do we need protein-fortified products?
A: For most healthy adults, no. Nutritional needs are generally met through a balanced diet.
Q: Are plant-based proteins sufficient?
A: Yes. By diversifying plant sources and combining grains and legumes, all essential amino acids can be obtained.
Q: Are protein-rich products always healthier?
A: No. Some contain large amounts of sugar, salt, or additives, despite their high protein content.
