The Hidden Risks Of High-Protein Foods
Protein is essential for maintaining proper body functions, and common sources include nuts, meat, and eggs. Some processed foods also feature added protein, often marketed as having high nutritional value. However, a recent study in Nutrients challenges this perception, suggesting that foods labeled with protein claims may not always be as healthy as they appear. The researchers observed that while such foods may boost protein intake, they often come with high levels of sodium, fat, and sugar, potentially compromising overall health.
The study analyzed 4,325 processed foods from the Spanish BADALI food database, focusing on products with visible protein claims on packaging. Researchers found that 13% of the sampled items had protein claims, with plant-based meat alternatives leading the category. Nearly 60% of these items were fortified with added protein, predominantly plant-based, significantly increasing their protein content. However, the analysis revealed that foods with protein claims often had higher fat and sodium levels compared to their non-protein-labeled counterparts, though they contained less free sugar and carbohydrates.
When researchers assessed the overall nutritional quality using a classification system from the Pan-American Health Organization (PAHO) and the World Health Organization (WHO), 90.8% of the products with protein claims were categorized as “less healthy.” This percentage exceeded the 77.7% classification for non-protein claim products. For instance, protein-labeled milk and dairy drinks were more frequently deemed unhealthy compared to those without protein claims. Despite this, items like protein-labeled yogurts tended to have lower levels of certain unhealthy components, such as saturated fat and sugar.
The study highlights the need for consumers to evaluate entire nutrition labels rather than relying solely on marketing claims. Experts, like registered dietitian Chelsea Johnson, recommend stricter food labeling laws to reduce misleading advertisements. The study also underscores the importance of understanding that the addition of protein does not inherently make processed foods healthier. Instead, these products often include preservatives and other additives to enhance taste and texture.
While the findings emphasize caution around protein claims, the study has limitations, including its focus on Spanish market data and the exclusion of trans fat analysis. Despite these constraints, the research serves as a reminder to limit processed food consumption and prioritize whole, minimally processed foods for better health outcomes.
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