What you need to know about the hype around protein foods
It can make it hard to distinguish what sources of protein are good for us and how much we really need.
Food and nutrition scientist Emma Beckett, based in Newcastle/Awabakal, believes the current protein obsession is being driven by gym culture, and an increased interest in weight loss and perimenopause/menopause health.
"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," she says.
Let's break it down:
Tracy Hardy, a Gamilaroi woman who specialises in nutrition and dietetics for First Nations Australians, says focusing on protein alone in our diets could lead to a lack of macronutrient balance.
The macronutrient balance is about what percentage of our energy should come from carbs, what percentage should come from fat, and what percentage should come from protein.
"While protein is an important nutrient, these [diet] trends can risk overconsumption and risk neglecting adequate consumption of other macronutrients (fats and carbohydrates), micronutrients and fibre," Ms Hardy says.
How much protein we should be consuming each day depends on several factors like age, activity level, and overall health.
Eat for Health's nutrient calculator can help you work out what's right for you based on the national Recommended Dietary Guidelines (RDI).
Our experts recommend choosing "food first" to meet your recommended intake.
"The healthiest foods won't have a label to put that kind of claim on," Dr Beckett says.
"Remembering the kind of staples of high protein foods as the first port of call, and then maybe adding the fortified foods and supplements, if you're struggling to get that balance with the foods first."
Ms Hardy, from Sunshine Coast/Kabi Kabi land, says native bush foods, a traditional food source for First Nations peoples, can also be a great source of protein.
"There is a variety of protein-rich bush foods, including (but not limited to) kangaroo, wallaby, magpie geese, fish, wattleseed, bush tomatoes, bush banana, and some legumes," Ms Hardy says.
She says consumers can connect with First Nations bush food growers and sellers to properly identify and prepare bush foods so they are safe for consumption.
"It's important to connect with local traditional custodians to learn the stories and sustainability of these foods."
If you're looking to get more protein at mealtimes, our experts recommend:
Our experts say there's a myth that you can't gain weight from eating too much protein.
"You most definitely can," Dr Beckett says.
"We need to be eating the protein and doing the weight-bearing exercise.
Looking for trusted sources of information when it comes to protein is also recommended.
"Don't go the influencer route, because you definitely don't know where that information is coming from," Dr Beckett says.
Guidelines from the government's Eat for Health includes information on the recommended daily protein intake for your age, gender and whether you're pregnant or breastfeeding.
This article contains general information only. You should consider obtaining independent professional advice in relation to your particular circumstances.
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