The recent debates around rising protein consumption are starting to boil over. This trend is fueled by gym culture and an increased emphasis on weight loss and health when entering perimenopause and menopause. Dr. Emma Beckett, a nutrition expert, has noted that the current obsession with protein may lead to misconceptions about dietary needs. She promotes a “food first” approach, encouraging whole food sources of protein rather than processed food products as the priority.
How much protein you need varies from person to person. These factors range from your age, activity level, and health. This complexity requires a nuanced approach to dietary decisions to strike the proper balance between macronutrient and micronutrient intake.
The Role of Whole Foods in Protein Intake
Dr. Beckett encourages people to focus on nutrient-rich, whole foods first in order to fulfill their protein needs. She argues that most of the protein products on the market today are overly processed. As such, they frequently do not deliver the health benefits consumers expect them to.
“The healthiest foods won’t have a label to put that kind of claim on,” – Dr. Emma Beckett
Rather than turning to protein supplements, she recommends working a range of whole foods into their meals. Edamame, lentils, chickpeas, black beans, nuts and seeds are all great sources of protein. A serving of kangaroo meatballs has an impressive 35 grams of protein. One chicken stew serving gives you even more with 40 grams!
Plus, plant proteins are found in leafy greens, like spinach, and whole grains, such as oats and quinoa. As Dr. Beckett likes to remind folks, you need to think beyond just protein. He wants us to think about the quality of our diet overall.
The Importance of Nutritional Balance
Moving away from protein Tracy Hardy, nutritionist, points out some downfalls of an overemphasis on protein. She cautions that getting enough protein-rich foods is essential. Inordinate attention on the protein can lead to deficiencies or excesses of other important macronutrients such as fats and carbohydrates, as well as micronutrients and fiber.
“While protein is an important nutrient, these trends can risk overconsumption and risk neglecting adequate consumption of other macronutrients, micronutrients, and fibre,” – Tracy Hardy
Hardy notes that many quality bush foods are dense with protein. They not only improve health in other ways, providing filling fiber, immunity-boosting vitamins and antioxidants as well. Novel foods, including kangaroo, wallaby and other legumes (like lentils) not only provide high-quality protein but help improve diets.
Understanding Protein Requirements
Figuring out how much protein is appropriate for someone depends on the person’s age, activity level, or even various lifestyle factors. For example, athletes or people who participate in frequent weight-bearing exercise will need higher amounts of protein than sedentary people.
Dr. Beckett emphasizes the need to pair higher protein consumption with more physical activity. As she puts it, a healthy diet in tandem with regular physical activity is key to developing and keeping those muscles strong to stay fit.
“We need to be eating the protein and doing the weight-bearing exercise,” – Dr. Emma Beckett
Additionally, it is important for consumers to be able to distinguish between different types of protein—whole foods vs supplements or fortified foods. As the market is inundated with new products that further obfuscate the lines around what’s a healthy choice, it’s easy to see why consumers are confused.
“One of the challenges with the hype around protein is there’s not really a very good distinction between protein-rich foods, protein supplements, or protein fortified foods,” – Dr. Emma Beckett
