Introduction to Excessive Protein Consumption
We know protein is good for us – it increases satiety, reduces appetite and builds muscle – but does it really need to be packed into every single thing we eat, including junk food? The powerful nutrient is packed into every food imaginable, from cereal to chips to coffee and water – and the benefits may not be as great as you think.
The Problem with High Protein Nutrition Labels
Many foods marketed as ‘high protein’ are still heavily processed and loaded with added sugar, sodium or artificial ingredients that can ultimately sabotage any benefits of protein. It’s easy to fall for high protein nutrition labels and think the product is good for you – even if that’s not the case at all.
Examples of Processed Treats with Added Protein
Pop Tarts
These sugary rectangles tend to have 2 or 2.5 grams of the macronutrient, but twice as much will be packed into the new versions of the Cinnamon, Strawberry and Blueberry Brown Sugar flavors. A representative from the manufacturer said that these Pop-Tarts will taste a little different because wheat protein concentrate and milk protein concentrate have been mixed into the dry ingredients.
Doritos
Macro-tracking gym bros, meet couch potatoes—maybe you have something in common now. The Nacho Cheese flavor contains about 2 grams of protein in 11 chips. It’s unclear how much protein will be packed into the new pouches – but probably not enough to make it a healthy pre-workout snack, post-workout snack… or an in-between snack.
Cold Foam from Starbucks
Coffee as the new muscle milk? Apparently, these days our morning cup of coffee needs to provide more than just a caffeine boost. The espresso empire brought protein-rich cold foams as well as lattes and protein-rich milk onto the market, pouring 15 to 36 grams of the macronutrient into each large 16-ounce drink.
Peanut Butter
Yes, you read that right—peanut butter, already one of the most protein-rich foods out there, had gotten a protein boost of its own. Skippy has found a way to intrude even more – to the point where it’s literally crazy. Skippy Peanut Butter Blended with Plant Protein Creamy contains a whopping 10 grams of protein per 2 tablespoons.
Khloe Kardashian’s Khloud Popcorn
The family who brought us the diarrhea-inducing "detox tea" may not be everyone’s first source of healthy advice — but that didn’t stop Khloe from breathing new life into the seeds. While most air-popped popcorn typically contains a gram or two of protein per cup, the new Khloud popcorn — which hit stores in April — is packed with it, 7 grams in every portion.
Water
Okay, water is healthy. And if you’re thirsty for protein, you have a few fortified options. A 20 ounce bottle of protein water contains 15 grams of protein. In last week’s earnings release, PepsiCo also launched Propel Protein Water, which will contain 20 grams of whey protein.
Sweets
You’ve heard of protein bars, but how about protein gummies? Chocolate, Marshmallows and toffee are also the latest sweets to be fortified with protein. Finally something to feel good about when you fill up on Halloween.
Grain
Grain manufacturers have been active in the protein sector for a long time. There are protein-enriched versions of Special K, Kashi, Wheaties, Cheerios and more. A touch of nostalgia and protein powder in every bowl!
Mac and Cheese
Even carb-friendly mac and cheese has gotten a protein boost thanks to brands like Muscle Mac (a whopping 40 grams of protein in one package) and Goodles (approx. 37.5 grams per pack).
How Much Protein Do You Actually Need?
The recommended amount of food is 0.8 grams of protein per kilogram of body weight – or 0.36 grams per pound. For a 150-pound person, that’s 54 grams of protein daily. Even though Americans get most of their recommended protein needs from meat, poultry and eggs, they still crave more.
The Risks of Excessive Protein Consumption
There are better options for protein intake than highly processed foods. These foods are full of inflammatory seed oils, artificial colors and refined sugars that are designed to reach your brain’s happy point and get you addicted. There are so many cleaner ways to consume protein: grass-fed steak, wild-caught salmon, raw nuts and seeds, without putting toxic, inflammatory substances into your body. And watch how much you eat—too much protein can lead to kidney stones, dehydration, and an increased risk of heart disease, especially if you eat a lot of animal meat.
