Protein is EVERYWHERE but what do you actually need?
Here are 3 things to keep in mind:
Protein is the “golden child” of diet culture
Over the decades, it’s not hard to remember times when both carbohydrates and fats have been demonized by diet culture. Protein though? It’s somehow skated by untouched and often encouraged - why? I hypothesize that protein being linked to muscle growth & feeling more full in addition to having fewer calories per gram than fat and carbohydrates make it a key choice for diet culture at large to promote. The rest is marketing at its finest!
All bodies need carbohydrates, fats, and protein to function (typically in that order). How much of each you need is highly individualized.
You’ve likely come across a million calculators for protein needs, each one slightly different and likely giving you a number that feels impossible to reach. What’s real? Here are some neutral facts about protein:
The average American gets more than enough protein daily, but here are some folks who might be at risk for not eating enough: adults at older ages, those who struggle with food aversions (or ARFID), athletes or folks with a high level of activity, people struggling with restrictive eating, folks who follow vegan or vegetarian diets, and people who are malnourished or are healing from an operation/surgery/illness.
Protein is naturally found in meats, legumes (nuts, beans, lentils), dairy products, eggs, & vegetarian protein sources (tofu, seitan, tempeh). If you eat a serving of any of these at all meals and some snacks, you are likely getting enough protein.
Protein helps us feel satisfied at mealtimes and can improve blood sugar regulation. However, ONLY eating protein (or a sign you’re eating too much) might leave you feeling overly full or bloated. You will likely feel the best when you eat protein with a source of carbohydrates or fats. Which tracks with a lot of our favorite meals/snacks!
Curious about adding more protein? Give it a shot!
Diet culture doesn’t own any specific nutrient. If you’re curious about how having more protein could make you feel, run an experiment! Try adding more chicken to your burrito bowl next time or make some eggs as a side for breakfast. Note how your body feels at the meal and afterwards and know that, while there’s no harm in experimenting with adding protein, adding it at the expense of other nutrients may leave you feeling more deprived than fueled.