When It Comes To Eating Protein...Don't Let Supermarket Advertising Hoodwink You!
- joloveszumba
- May 16
- 4 min read
In today's fast-paced world, convenience often takes precedence, especially when it comes to what we eat. High-protein foods are now widely available in the form of yogurts, desserts, cereal bars, protein bars and ready meals. While these options can seem appealing, a deeper examination reveals serious health risks associated with ultra-processed foods. In this little blog I uncover the potential dangers and why we should think twice before relying on these seemingly convenient choices, especially as we age.
Understanding Ultra-Processed Foods
Ultra-processed foods are items that have been significantly modified from their original state. They typically contain artificial ingredients like preservatives, emulsifiers, and added sugars. For example, many high-protein yogurts can contain as much as 25 grams of sugar in a single serving, overshadowing the protein content and potentially leading to weight gain and other health issues.
These additives enhance taste and extend shelf life but can result in negative health consequences when consumed regularly.
As consumers become more health-conscious, the tempting marketing of these products can lead to poor dietary choices. The flashy packaging and health claims can easily distract us from the fact that these foods are often low in essential nutrients. Dairy foods including natural yogurts and cheese are already high in protein, you don't need to spend extra money on the more expensive option of the products with labels saying 'High Protein'.
The Importance of Protein in Our Diet
Protein is vital for our overall health. It assists in building and repairing tissues, generating enzymes and hormones, and supporting our immune function. Older adults face unique challenges, such as sarcopenia, where muscle mass diminishes with age. This decline can lead to issues like weakness and difficulty with movement. Research indicates that adults should aim for between 1.0 and 1.2 grams of protein per kilogram of body weight daily to maintain muscle mass.
While protein is crucial, obtaining it from whole foods yields more health benefits compared to the processed alternatives.
Natural Sources of Protein
Rather than opting for ultra-processed foods, consider incorporating these natural, protein-rich options into your meals:
Lean meats: Chicken and turkey are excellent sources, offering about 26 grams of protein per 3-ounce serving.
Fish and seafood: Salmon provides roughly 22 grams of protein per 3 ounces, along with heart-healthy omega-3 fatty acids.
Eggs: Each egg contains around 6 grams of high-quality protein and is versatile for various recipes.
Dairy products: Greek yogurt can contain up to 15 grams of protein per serving and is rich in probiotics, which support gut health.
Legumes: A cup of cooked lentils contains about 18 grams of protein and also adds dietary fiber to your meals.
Nuts and seeds: Almonds have about 6 grams of protein per ounce and provide healthy fats.
A great selection of whole food sources.
With these whole food sources, you can achieve your protein requirements while benefiting from essential vitamins and minerals that ultra-processed foods often lack.
The Dangers of Ultra-Processed Foods
The drawbacks of consumed ultra-processed foods are significant. Research indicates that diets high in these foods contribute to obesity rates, with one study revealing that those who consumed processed foods had a 30% higher risk of obesity. They may also be linked to conditions such as heart disease, diabetes, and cancer.
Moreover, additives in ultra-processed products can affect our gut health. Studies have shown that a diet abundant in processed foods can disrupt the gut microbiome, possibly leading to inflammation and other health issues.
See the photo below and the ingredient list.........it's basically milk + lots of additives to enhance shelf life, colour, taste, & consistancy.
Opting for processed foods often means sacrificing crucial nutrients. Whole foods, rich in vitamins and minerals, support optimal health and help to combat chronic diseases more effectively.
Whole Foods vs. Ultra-Processed Foods
Choosing whole foods is crucial for long-term health. Unlike ultra-processed items, which can cause rapid blood sugar spikes, whole foods promote stable energy levels. For instance, whole grains like brown rice and quinoa not only supply protein but also stabilise blood sugar, making you feel more satisfied and less inclined to snack frequently.
Whole foods also improve your eating experience. The natural flavors and textures can lead to greater meal satisfaction. Enjoying a diverse diet rich in whole foods can help form a healthier relationship with food over time.
Making Informed Choices for Better Health
It's vital to scrutinise the high-protein products marketed to us. Check the ingredient label for the sugar and fat content, also for any ingredients that are listed, if they're not in your own store cupboard, they are artificial.
While protein is important—especially for aging individuals—the source greatly influences overall health. By favoring whole food options, you will avoid many of the pitfalls associated with ultra-processed foods.
Next time you consider that high-protein yogurt or ready meal, weigh the health impacts. Instead, focus on natural protein sources that can nourish your body effectively.
White meat like chicken or turkey are great sources of protein, also fish and shellfish. Red meat also has high protein content, but try to limit the amount of red meat you eat, as it can be high in saturated fats which is not good for your heart health.
For breakfast or dessert.....choose a natural unsweetened yogurt and add your own fresh fruit to sweeten, it will taste delicious!
Check that your yogurt also contains live cultures, and you will really be improving your gut health too.
By making informed choices, you can enhance your protein intake while optimizing your health and well-being for years to come. Prioritise nutrition, and your body will thank you!
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