It seems everything is labeled “high-protein” these days. Snack aisles are packed with an overwhelming selection of protein-rich shakes, bars, pastas, and even ice cream, making it hard to determine which high-protein products are actually good for you.
Keep reading to learn what dietitians think you should look for when shopping for protein-packed snacks. Plus, how much protein you really need.
The most important thing to watch out for is products masquerading as healthy. Many packaged foods are ultra-processed and may contain a long list of additives, added sugars, or sodium you’ll want to avoid.
Additives
Many processed products contain food additives to increase shelf life, enhance flavor, or add color. However, additives have no nutritional value and have been linked to an increased risk of mental health disorders, attention deficit hyperactivity disorder (ADHD), heart disease, and cancer.
It’s best to skip protein products with unnecessary additives (such as food colors and sodium benzoate preservatives) and opt for products made with purer ingredients.
Protein Types
The type of protein is important when choosing a high-protein product. Does the product contain an animal protein (such as whey) or a plant-based protein (such as soy or pea protein)?
Both options can be part of a healthy diet, but you’ll want to consider what type you prefer in terms of taste, where and how they are sourced, and whether you have any dietary preferences or restrictions.
For example, plant proteins are a good protein alternative to animal sources if you are vegetarian, vegan, or prefer to get more of your protein from more sustainable sources.
Fiber
Fiber is another key nutrient for weight loss that also helps you feel fuller longer. Fiber is essential for digestive health and also reduces your risk of heart disease, high blood pressure, obesity, type 2 diabetes, and certain types of cancers.
Products containing 3 grams or more of fiber per serving are considered good sources of fiber, whereas foods containing 5 grams or more of fiber per serving are considered excellent sources of fiber.
Sugars and Artificial Sweeteners
It’s best to avoid added sugars and artificial sweeteners in protein products. These provide empty calories and no nutrient value. Added sugars can contribute to weight gain, tooth decay, obesity, metabolic syndrome, high blood pressure, and type 2 diabetes.
Some artificial sweeteners, such as erythritol, have been linked to a mildly higher risk of heart attack, stroke, and death. More studies are needed on the long-term effects of artificial sweeteners, but it’s best to nix them and opt for a natural sweetener, such as monk fruit or stevia, instead.
Sodium
Keep an eye out for excess sodium in packaged high-protein products such as pasta and cereal.
The World Health Organization advises that adults limit their daily sodium intake to below 2 grams (the equivalent of 5 g of salt), but many Americans exceed this amount.
Excess sodium has been linked to high blood pressure and increased risk of heart disease.
Eating a high-protein diet can help manage weight, boost satiety (the feeling of fullness), and help support muscle health. However, there are some downsides of high dietary protein to consider.
To avoid nutrient crowd-out, keep your plate balanced by including fiber-rich carbohydrates and healthy fats in every meal, along with adequate amounts of protein.
Another drawback is that long-term consumption of high dietary protein may lead to kidney damage and chronic kidney disease (CKD).
More studies are needed, but the risk of developing CKD is greater for those with an existing risk of CKD and not for otherwise healthy individuals.
The recommended dietary allowance (RDA) of protein is 46 grams per day for adult women and 56 grams per day for adult men. Protein requirements vary for certain groups of people.
Groups that benefit from more protein:
- People who are pregnant or breastfeeding
- High protein intake can prevent age-related muscle and bone loss and improve physical performance and mobility in older adults.
- Athletes, people who are more active, and people who are trying to lose weight or gain muscle should also boost their protein intake to best support their goals.
High protein intake can increase uric acid levels, according to Gentile. A high-protein diet may not be recommended for those with:
- Advanced kidney disease
- Certain metabolic disorders (like phenylketonuria)
- Severe liver disease
- People with gout
Most dietitians agree that whole protein sources are just as good in helping you consume enough protein as high-protein packaged products
Whole-food proteins include:
- Chicken
- Fish
- Dairy products
- Legumes
- Nuts
- Seeds
- Soy products (such as tofu)
If you can’t part with your daily protein shake, it’s OK to keep it in rotation. Just make sure to choose minimally processed protein products with little to no additives or added sugar, and low amounts of sodium.
Being a label sleuth can pay off for your health. Be mindful of bold, high-protein claims and read the nutrition labels on protein products.
You can shop smarter by buying less-processed snacks, high in fiber and protein, and low in added sugars, artificial sweeteners, additives, and sodium.
When in doubt, you can still enjoy protein from whole-food sources (both plant and animal-based) to meet your protein goals.
