Protein is a major topic of conversation in the foodie world at the moment. The supermarkets have any number of products that profess to have a particularly high protein content. Shakes, bread, pudding, pancakes and the like are booming in this category. But how much protein do we actually need? Can too much protein perhaps even be harmful? And do I really have to resort to powders or other processed foodstuffs to ensure I get enough protein? Read on for some handy tips!

 

What is protein?

 

Proteins are naturally occurring substances, composed of amino acids. They are found in almost all living organisms and, in addition to fats and carbohydrates, are one of the three essential nutrients. We cannot survive without protein: it governs the structure, functioning and metabolism of all living cells and tissue. We need it for growth, for our muscles, as a structural substance in connective tissue and for strong bones and healthy nails and hair. Protein is also involved in the production of enzymes and hormones. We also need protein for our immune system, for blood clotting and for a functioning acid-base balance. In certain circumstances, the body also uses it to provide energy. Moreover, protein-rich foods keep us feeling full for longer.

 

Do I need to drink protein shakes in order to get enough protein?

 

Good to know: one gram of protein contains 4 calories. And how much protein do we need to stay healthy? For adults aged between 19 and 65, a daily intake of 0.8 g of protein per kg of body weight is recommended. Those who are physically very active or even play high-performance sport may need greater amounts of protein. This also applies to older people. Long-term excess protein consumption rarely occurs, but can lead to constipation and weight gain and is also associated with kidney stones, kidney damage, the risk of type 2 diabetes and osteoporosis.

 

But what is the best way to get the protein we need? First of all, we need to know what foods are particularly high in protein. They include lean chicken, fish, eggs, tofu, pulses, grains, dairy products, green vegetables, nuts and potatoes. You will see that even if you avoid animal-based products, you will have enough choice from among the plant-based “protein heroes”.

 

As a general rule, eating a balanced and healthy diet and combining the above-mentioned protein sources correctly will ensure that you get enough protein. Protein shakes can supplement a healthy diet but they are not a must.

 

Do we need protein-enriched processed foods?

 

Perhaps you have already tried them – there is currently a huge selection of puddings, muesli, bread, cheese, spreads and other foods that pride themselves on their huge protein content. Every now and then, these may of course land in your shopping basket. However, you can just as easily get enough protein from homemade meals that have been prepared with fresh ingredients. How about our handy chickpea salad when you are out and about or our delicious proats for breakfast? Bear in mind too that enriched, high-protein processed foods also frequently contain sweeteners, additives and artificial flavourings and are often quite expensive to buy.

 

Are you a protein professional?!

 

Your Dole Team