Is adding protein to curd, bread or coffee actually good for health?

There’s no denying that protein is the most important nutrient when it comes to switching to a healthy diet. Right from losing weight to gaining muscle mass to increasing strength and immunity, adding protein to the diet is much needed to achieve all health and fitness goals. However, with increasing awareness around health and fitness, people are gradually including protein in almost anything and everything. From adding protein to coffee to curd to soups to bread, the love for fitness has led to an overdose of protein, but is it actually healthy?

Is protein good in everything?
Protein plays an essential role in strengthening muscle mass and boosts overall health and immunity. Interestingly, with growing demand for protein, the fitness industry is loaded with protein-fortified foods and beverages, but is this practice actually healthy? Well, an excess of anything is not good. Similarly, every individual has a different protein requirement, and an overintake of this nutrient may have certain downsides. Apart from that, most people don’t really need an extra intake of protein-rich foods in their daily diet.

Watch: Protein week 2021: How a high-protein diet can improve the quality of our life
How much protein is actually needed?
Undeniably, protein is essential for maintaining muscle mass and immune function, but every individual has a different protein requirement. In fact, as per health experts and nutrition guidelines, most adults must aim to eat around 0.75g of protein per kilogram of body weight. However, it is also believed that the recommendation should be around 1.2g-1.6g per kg of body weight per day. For instance, people also need to eat more protein when they are recovering from an illness. Research also shows that older adults should be aiming for at least 1.2g per kg of body weight in order to combat age-related muscle loss.

Read on: Protein paradox: How much is too much?

Why some people need more prot
Another reason why athletes may need an increased amount of protein to support their training and recovery of cells and tissue damage. But just because protein is good for maintaining muscle mass, that doesn’t mean more is better. In fact, it seems that even when we consume large amounts of protein, only some of this is actually used and absorbed by the body. This is the reason why health experts suggest aiming to consume small amounts of protein-rich foods more often during the day. Also, the current evidence suggests that around 20g-30g of protein in every meal may support overall health and muscle maintenance. One can also complete their protein intake just by including natural protein-rich foods in the diet rather than opting for fortified foods.


Foods that are naturally rich in protein?
Foods that are naturally rich in amino acids (protein) include animal-based options like eggs, chicken, turkey, fish, lean beef, and dairy products such as yogurt, milk, and cheese. Plant-based sources include lentils, chickpeas, quinoa, tofu, tempeh, edamame, nuts, seeds like chia, flaxseeds, and hemp, and whole grains such as oats and brown rice. In fact, dairy alternatives like soy milk and almond butter also offer good protein content, while protein-rich vegetables like spinach, broccoli, and peas add to your intake. Combining these foods ensures a balanced, protein-packed diet. However, it is best to consume protein in moderation to reap its benefits.
Read on: Are two eggs enough for an adult’s daily protein intake?

Why consume protein-fortified foods in moderation?
With a demand for protein, most people load up their diet with highly processed foods and protein-fortified foods that can contain additional protein; they may also contain additional sugars or carbohydrates. For instance, protein milk often contains double the protein of regular milk. It does this by removing water or adding dried milk. Protein bars are another example. But depending on the brand you choose, alongside their additional protein content, they may also be high in sugar.


Lastly, according to studies, research shows that regular consumption of ultra-processed foods is consistently linked with poorer health outcomes, which can lead to health issues such as cardiovascular diseases and diabetes. Another issue with protein-fortified products is that they contain extra protein, but in some cases they may lack fiber, vitamins and essential minerals. A lack of fiber in modern diets is currently one of the biggest contributors to population-wide ill health. Lastly, according to health experts, the rise in protein-fortified foods as health foods is concerning and may not be great for a daily diet.