In recent years there has been an increase in the consumption of protein products, both as supplements and in the form of protein-enriched foods. This trend is due to the idea that a high protein consumption increases muscle mass and strength, promoting weight loss which has led many to believe that a diet rich in proteins is beneficial for health. Some examples of such diets are the Atkins Diet, the Paleo and the ketogenic diet, based on drastic carbohydrate reduction, which help spread the idea that consuming more protein and reducing carbohydrates is the key to a healthy lifestyle. Among the protein products available on the market, which can be identified by labels such as "High Protein", "Protein", "Pro" or "Rich in protein", are: savoury snacks, biscuits and sweet snacks, energy bars, milk with added proteins, yoghurt, muesli and cereals of different types, protein shakes, often based on whey protein. It must be borne in mind that proteins are an essential component of our diet, since they provide the amino acids needed to build muscles, vital organs, immune cells and regulating and transport molecules, But it is also true that their abuse can be harmful to health. However, the consumer feels more motivated to buy thinking that he may be able to consume a greater amount of these products because they are 'so rich in protein', but not everything that is enriched in proteins is healthy and can be consumed regularly and in large quantities. Proteins help to give us a sense of satiety and are undoubtedly an essential nutrient that can also be useful in helping to lose weight, But this happens however when they are inserted within a balanced diet and properly balanced with the intake of carbohydrates and fats, it has no slimming effect in case the diet or lifestyle is incorrect. The excess protein is still discarded by our body, risking to increase the workload of the kidneys, which have the task of breaking down proteins before they are eliminated; Moreover, recent studies have also shown that an excess of amino acids can promote the entry and accumulation of fat in skeletal muscles, In addition, most foods, yogurt apart, are ultra-processed and contain sweeteners, thickeners, dyes, used to make protein-based foods more palatable and to give them a consistency very similar to 'classic' products, but moving the product away from what is considered 'natural'. We must now ask ourselves: how much protein do we need per day? The average protein requirement for adults is 0.8 g per kg per day. It happens especially after the age of 50, when strength and muscle mass naturally tend to decrease and we become less efficient in absorbing the latter. Even during pregnancy our need for protein increases considerably. Thanks to proteins, in fact, the fetal tissues, bones and muscle mass of the baby that is being formed develop. You may need extra protein, finally, if you are an athlete or you train really hard. Some naturally protein customers are: Lentils: they are cheap, nutritious and versatile: 100 grams of lentils provide 22 grams of protein. Chickpeas: very versatile, they can be eaten as hummus, meatballs, stews and much more. In 100 grams of chickpeas there are 19 grams of protein. Dried beans: They are among the most popular and consumed legumes in the world. Cannellini and borlotti are the ones we consume most often, but there are more than 500 varieties, different in shape, color and size. 100 grams of dried cannellini beans provide about 23 grams of protein. Dried beans: they are very rich in protein: 100 grams of dried, shelled and raw beans contain 27 grams. Eggs: If cooked in a healthy way (avoiding animal fats such as butter or bacon), eggs are a fantastic source of protein: 100 grams of eggs, that is two whole eggs shelled, provide about 12 grams of protein. Nuts and seeds: The pine nuts among dried fruits are the richest in protein: they contain more than 30 grams of protein per 100 grams of product. Followed by peanuts (29 gr), almonds (22 gr), pistachios (18 gr), cashews (15 gr), walnuts (14 gr) and hazelnuts (13 gr). Cheeses: 100 grams of grana cheese provide about 34 grams of protein, mozzarella about 20 and 8 grams of ricotta. Small fish: Compared to large fish, small fish tend to accumulate less mercury and other heavy metals, and are also very rich in protein. 100 grams of anchovies contain 29 grams of protein, 24 grams the mackerel, 20.7 grams the bream. Whole grains: all associate them only with the content of carbohydrates, but they are also rich in amino acids and, when consumed with legumes, create a complete protein pool. Protein foods, however, are not completely to be demonized, because they can prove excellent snacks for the post-workout or in case of muscle loss especially in the elderly. The advice is to always read the labels carefully and consult a nutrition professional before changing your diet.
(Article by Giulia Daniotti)
