When I was in my early years as a Registered Dietitian, low carbohydrate diets were very popular. Almost every patient I worked with would ask questions about the ketogenic diet, the Atkins Diet, and if bananas were going to cause them to gain weight.
This fear of carbohydrates stemmed from a few decades prior when the low-fat diet was the craze and food companies added sugar and other refined carbohydrates to products in order to keep the flavor and mouthfeel without the fat content. Needless to say, nutrition science is constantly changing and keeping up can be a full-time job.
Fast forward to more recently, and the third macronutrient is getting the spotlight. Every single Instagram or TikTok post seems to be about how to get high protein foods into your diet, because this is how you’ll live forever. Could this be it? Have we finally found the solution to our problems? Possibly, but just like previous diet trends, eating high protein foods is not the whole picture.
What are High Protein Foods?
Protein can come from both animals and plants. We often think of animal sources of protein such as chicken, turkey, fish, beef, pork, eggs, and dairy. Animal sources of protein contain all the amino acids that our body can’t make itself (AKA essential amino acids) and have on average 7 grams of protein per ounce of food.
Plants, though, are also important protein sources. We can get protein from beans, peas, lentils, soy, nuts, seeds, and grains. Soy and quinoa also contain all of the essential amino acids, however the others do not. Plant sources have lower amounts of protein per weight, but they contain other important nutrients such as fiber and antioxidants.
Our body needs a variety of animal and plant sources of protein every day.
High Protein Foods & Longevity
Protein is one of the three macronutrients (alongside carbohydrates and fats) and is made up of amino acids, which are the building blocks for muscle. While we need all three macronutrients (more on this later), high protein foods are especially helpful in fueling daily activities, protecting our bones and joints, satiation, and increasing metabolism.
I typically recommend 1-1.7 g/kg body weight of protein daily for patients, spread out evenly in about 20-40 gram increments. When these recommendations are followed, the human body is able to fight back against the loss of muscle mass that naturally occurs with age. This, in turn, helps to maintain metabolism, protect our bones, and allows us to remain independent with age.
High Protein Foods & Weight Loss
When it comes to weight loss, eating high protein foods can help a person be full and satisfied off less calories, and prevent muscle mass loss that can occur with body mass loss. While this was always a necessary component in weight loss plans, slow and steady weight loss was often able to prevent muscle mass lost during the process.
However, with the popularity of GLP-1 and similar medications growing, this has brought to the spotlight that fast weight loss leads to more muscle mass lost, and therefore eating high protein foods has become even more important. Not to mention, these medications can lead to very low appetites and low calorie intake. In a very low calorie diet, high protein foods are mandatory in order to not only stay strong, but also keep our brain and immunity working properly.
What’s Missing?
Earlier, I mentioned that while high protein foods are definitely an important piece of our diet, they aren’t the whole picture. While I do believe the trend is more positive than focusing on what to eat less of (like low-fat and low-carb diets in the past), in a quick 10-second social media reel, it’s hard to include the fact that high quality fats and high fiber carbohydrates are also needed in a balanced diet. Each of the three macronutrients provide their own unique benefits, and we ideally will include all three in each meal and snack.
Here are some examples:
High Protein + High Quality Fats + High Fiber Carbohydrates Meal Ideas
High protein foods for breakfast that also contain carbs and fats (each about 20-25 g protein):
- 3 egg scramble with bell peppers, onions, and black beans mixed in + sliced avocado on top
- 1 cup plain Greek yogurt + mixed berries, 1 tablespoon of hemp seeds, and cinnamon on top
- Smoothie with 1 scoop pea protein powder + banana, 1-2 tablespoons of peanut butter, spinach, and almond milk
High protein foods for lunches and dinners that also contain carbs and fats (each about 30 g protein):
- 4 oz tofu, stir fried with 2 cups broccoli, cauliflower, and carrots + brown rice and quinoa blend + sesame seeds sprinkled on top
- 1 cup chickpea or lentil pasta + 4-5 turkey meatballs + wilted spinach mixed in
- 4 oz lemon pepper grilled salmon + baked potato and grilled asparagus
High protein foods for snacks that also contain carbs and fats (each about 5-10 g protein)
- String cheese + whole grain crackers
- Apple + 2 TBSP peanut butter
- 2 oz tuna + ½ avocado + a squeeze of lemon juice on top
So, is “high protein” the new “low carb”?
It’s certainly getting the same hype, and in my professional opinion, it’s for a good reason. While science is forever changing, I do believe that quality sources of protein are essential and a focus on them will allow us to live and thrive longer, be stronger, maintain a healthier weight (if that is your goal) and remain independent longer into the aging process.
Eating high protein foods is not a fad, but a way of eating that can be maintained for the long term… if we also include the importance of what’s on the plate next to protein. By combining these quality protein sources WITH quality fats and high fiber carbohydrates (AKA plants), we create a balanced plate that is satisfying, blood sugar balancing, and longevity boosting. Who doesn’t want that?
Nutrition can be complicated and should be personalized. For more specific guidance for your unique body and circumstances, reach out to Amy Carson, Registered Dietitian, to schedule a session today!
Written by:
Amy Carson RDN LDN IFNCP
Integrative and Functional Dietitian