Are fortified high-protein foods still good for you?
Protein has become all the rage in recent years. In fact, 71% of Americans report they are trying to eat more protein, according to the International Food Information Council’s 2024 Food and Health Survey.
This surge in protein consciousness has led to an influx of ultra-processed foods fortified with protein, such as protein-packed waffles, cereals, pasta, cookies, candy bars and chips.
“While protein is essential for your health, ultra-processed snacks fortified with protein may contain unhealthy additives and excess sugars,” says Holly Moran, a registered dietitian at Aurora Health Care. “Whole food sources, like lean meats, seafood, dairy, legumes and nuts, are much better options for meeting protein needs without unnecessary fillers.”
Understanding protein needs
Generally, it’s recommended that adults consume approximately 0.36 grams of protein per pound of body weight daily. This equates to about 55 grams of protein per day for a person weighing 150 pounds. However, most Americans already meet or exceed these protein needs through their regular diets.
“If you’re having difficulty getting enough whole protein foods in your diet, you can supplement them with an unsweetened protein powder,” Moran adds. “For example, add the protein powder to your oatmeal or smoothie.”
Can you get too much protein?
While protein is crucial for your health, excessive intake can pose health risks.
Overconsumption of protein can lead to heart disease, especially when high-protein foods are also high in total and saturated fats. Additionally, excess protein can tax the kidneys, posing risks for individuals at risk of developing kidney disease. Too much protein can also cause kidney stones if you are not drinking enough water.
Moreover, many ultra-processed, protein-enriched snacks contain added sugars, unhealthy fats and artificial additives to enhance flavor and shelf life. These additives can negate the health benefits of the added protein and contribute to digestive problems and other health concerns.
Focusing excessively on protein intake can also lead to an imbalanced diet, potentially causing individuals to overlook other essential nutrients.
So, instead of seeking out fortified protein sources, try to maintain a balanced diet that includes whole food protein sources and appropriate portions of carbohydrates, fats, vitamins and minerals.
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