Protein packed facts: what you really need to know

Walk down any grocery aisle today and it's hard to miss the latest buzzword- protein. Cereals, snack bars, chips and now, even beverages hit the markets with labels shouting "high protein," "extra protein," or "protein packed." While the emphasis on protein has trended up, is this necessary or simply a clever marketing tactic? What is Protein and What Does it Do for Your Body Protein is one of the 3 macronutrients (carbohydrates, fat, and protein) our bodies need to support the functions we do throughout the day. (Unlike vitamins and minerals, macronutrients are needed in larger quantities and provide energy/calories. This macronutrient plays a critical role in building and repairing tissues, maintaining muscle mass, and supporting overall body function. Because of these benefits, it's often associated with fitness, strength, and weight management. According to Standford Medicine, most people in the United States are already meeting (or even exceeding) their daily protein needs (approximately .8 grams/kilogram or .36 grams/pound body weight). This raises an important question: Are there benefits to consuming more protein or are we okay with our current intake habits? How are we doing now? According to the National Library of Medicine (NLM), recent research suggests that protein intake is increasing globally, but at the expense of other essential nutrients like complex carbohydrates from whole grains, fruits, and legumes. These carbohydrates are vital for providing energy, especially for the brain, as well as fiber and plant-based phytonutrients. The rise of processed "protein-added" foods on the market, including snack foods and sodas, is contributing even more protein. Some studies show that when these products are added on top of regular meals, total protein intake can exceed recommended levels by a significant amount. This is especially concerning because many of these processed foods can also be high in sodium, added sugars, and/or calories. Health Risks of Overdoing It The National Institutes of Health also comments that while protein is necessary, more is not always better, nor can it serve as a substitute for carbohydrate foods. Very high protein intakes, specifically from animal sources, have been associated with health concerns such as kidney strain, kidney stones, and increased blood pressure. Although research is still evolving, these findings highlight the importance of moderation for all foods. Focusing too heavily on protein can also crowd out other important nutrients. Diets overly centered on protein may lack fiber, vitamins, and minerals if foods like fruits, vegetables, and whole grains are replaced by additional meat or protein beverages. Not All "High-Protein" Foods Are Healthy One of the biggest challenges for consumers is navigating packaging labels and health claims. Products marketed as "high protein" are not always nutritionally superior. In some cases, they contain only slightly more protein than the original version but are higher in sugar, sodium, or fat. This can create a "health halo" effect—where a product is marketed as a healthier option and the consumer makes assumptions about its overall nutritional value without looking at the nutrition facts label and ingredient listing to better understand potential harm from additives and absence of other nutrients. A Shift Toward Better Protein Choices New dietary guidance from the American Heart Association emphasizes not just how much protein we eat, but where it comes from. These 2026 recommendations encourage shifting toward a variety of healthy protein sources, especially plant-based options, while limiting red and processed meats. Plant-based proteins offer additional benefits, including fiber and heart-healthy fats. Examples include: Beans, lentils, and chickpeas (8–18 grams protein per cup) Nuts and seeds (6–10 grams per serving) Soy foods like tofu, tempeh, and edamame (8-20 grams per serving) Whole grains like quinoa (5 grams of protein per cup) Plant-based milks such as soy milk (8 grams of protein for 8 oz) This guidance also aligns with the overarching recommendation to choose unsaturated fats over saturated fats and to focus on overall eating patterns rather than single nutrients for optimal heart health and general well-being. Progress Over Perfection Rather than focusing on hitting a specific protein number, it is recommended that we take a more balanced approach. The American Heart Association emphasizes that healthy eating should be flexible, realistic, and tailored to individual preferences, cultures, and lifestyles. Small changes such as swapping red meat for beans, adding nuts to meals, or choosing fish more often makes a meaningful difference over time. The goal isn't perfect, but progress. Ultimately, protein is an essential part of a healthy diet, but the current obsession with "more" may be unnecessary for most people. Instead of chasing high-protein labels, focus on variety and balance. Including a mix of plant and animal protein sources while paired with whole grains, fruits, and vegetables can help you meet your needs while supporting long-term health. In our longing to be lean and strong, Stanford Medicine also reminds us that exercise is an often-overlooked essential part of building and maintaining muscle, so when making simple changes, don't forget to add in strength-based physical activity too. Ella Fraizer is a dietetic intern serving with the OSU extension.