Introduction to Protein-Boosted Foods
Whey too much. We know that protein is good for us — it increases fullness, reduces appetite and builds muscle — but does it really need to be packed into every single thing we eat, including junk food. Starbucks recently launched a new menu of protein-boosted beverages, while the makers of Pop-Tarts and Doritos just announced that the protein-fortified versions we never knew we needed are heading to grocery shelves. The powerhouse nutrient is being crammed into every food imaginable, from cereal to chips and even coffee and water — and there may not be as much benefit as you think.
The Problem with High-Protein Foods
Registered dietitian nutritionist Jessica Crandall, medical adviser at FuturHealth, said it’s easy to fall for high-protein nutrition labels and think the product is good for you — even when it’s very much not. “A lot of foods out there marketed as ‘protein-packed’ are still highly processed and loaded with added sugar, sodium or artificial ingredients that can ultimately sabotage whatever benefits the protein might offer,” she warned.
Examples of Protein-Boosted Foods
Pop-Tarts
Sure, you could have eggs, bacon or even avocado toast to start your day with a protein-packed plate … but we guess Pop-Tarts will do, too. 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 brown sugar cinnamon, strawberry and blueberry flavors due out in November. A rep for Kellanova North America — which produces the jam-filled envelopes — told Bloomberg this week that these Pop-Tarts will taste a bit different because wheat protein concentrate and milk protein concentrate have been popped into the dry ingredients.
Doritos
Macro-tracking gym bros, meet couch potatoes — you may now have something in common. PepsiCo said last week in an earnings call that it will introduce a new line of “protein-packed” Doritos. The nacho cheese flavor boasts about 2 grams of protein in 11 chips. It’s unclear how much protein will be stuffed into the new bags — but probably not enough to make it a healthy pre-workout snack, post-workout snack… or anytime snack.
Starbucks Cold Foams
Coffee as the new muscle milk? Apparently our morning cup of joe needs to offer up more than just a caffeine fix these days. The espresso empire launched protein cold foams and lattes and protein-boosted milks to its permanent menu in September, with 15 to 36 grams of the macronutrient poured into each grande 16-ounce beverage.
Peanut Butter
Yes, you read that right — peanut butter, already one of the most protein-dense foods around, had gotten its own protein boost. Skippy has found a way to jam even more in — to the point where it’s quite literally nuts. Skippy Peanut Butter Blended with Plant Protein Creamy has a whopping 10 grams of protein in every 2 tablespoons. The standard creamy version contains 7 grams in the same serving size.
Khloe Kardashian’s Khloud Popcorn
The family that brought us diarrhea-inducing “detox tea” may not be everyone’s top source for healthy advice — but that didn’t stop Khloe from giving kernels a glow-up. While most air-popped popcorn typically features a gram or two of protein per cup, the new Khloud popcorn — which dropped in stores in April — is puffed up with 7 grams in each serving.
Water
OK, water is healthy. And if you’re thirsting for protein, you have a few infused options. A 20-ounce bottle of Isopure Protein Water contains 15 grams of protein. In last week’s earnings call, PepsiCo also floated Propel Protein Water, which will have 20 grams of whey protein.
Candy
You’ve heard of protein bars, but how about protein gummies. Chocolate, marshmallows and taffy are also the latest candies to be enhanced with protein. Finally, something to feel good about when gorging yourself on Halloween.
Cereal
Cereal makers have long been flexing in the protein space. There are protein-supplemented versions of Special K, Kashi, Wheaties, Cheerios and more. A whiff of nostalgia and protein powder in every bowl.
Mac and Cheese
Even carb-friendly mac and cheese has gotten a protein punch, thanks to brands like Muscle Mac (a massive 40 grams of protein in one box) and Goodles (about 37.5 grams per box).
How Much Protein Do You Actually Need
The Recommended Dietary Allowance 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 are getting their recommended fill of protein — primarily through meat, poultry and eggs — they’re still craving more. Dr. Daryl Gioffre, celebrity nutritionist and author of “Get Off Your Sugar,” said there are better options for your protein fix than ultra-processed foods. “These foods are loaded with inflammatory seed oils, artificial dyes and refined sugars designed to hit your brain’s bliss point and keep you addicted,” he told The Post. “There are so many cleaner ways to get protein: grass-fed steak, wild-caught salmon, raw nuts and seeds, without putting that toxic, inflammatory stuff into your body.”
Conclusion
While protein is an essential nutrient, it’s not necessary to add it to every food product. In fact, many of these protein-boosted foods are highly processed and loaded with added sugar, sodium, or artificial ingredients that can negate the benefits of protein. It’s essential to be mindful of the ingredients and nutritional content of the foods we eat and opt for cleaner, whole-food sources of protein.
FAQs
- Q: How much protein do I need daily?
- A: The Recommended Dietary Allowance is 0.8 grams of protein per kilogram of body weight — or 0.36 grams per pound.
- Q: What are some clean sources of protein?
- A: Grass-fed steak, wild-caught salmon, raw nuts and seeds are all good options.
- Q: Can excessive protein consumption be harmful?
- A: Yes, excessive protein can lead to kidney stones, dehydration, and an increased risk of heart disease, especially if your intake is heavy on animal meat.
- Q: Are protein-boosted foods always unhealthy?
- A: Not always, but many of them are highly processed and loaded with added sugar, sodium, or artificial ingredients that can negate the benefits of protein.
