When I came across the “David” protein bar on my TikTok For You page and saw that it has 28 grams of protein with only 150 calories, I had to look into it. Was there a catch? In my research, I learned about a modified plant fat, esterified propoxylated glycerol (EPG), that was used as a fat substitute. Without it, the bar would just be pressed protein powder. With it, you get something that feels like food but with an unusually low calorie count. So what’s the catch? EPG is indigestible. Consuming large quantities often results in gastrointestinal distress, causing issues like diarrhea, constipation, and cramping. I realized then that many people are so fixated on protein content and protein-calorie ratios that they are willing to consume foods that are indigestible and cause significant digestive trouble. So how did we get here?
As early as the 1950s, whey protein from milk was isolated and sold in powders. These dietary supplements were primarily used in bodybuilding, which was a very niche activity at the time. By the 1990s, bodybuilding culture and high-protein diets began spilling into the mainstream. Low-carb fads emerged, promoting the idea that the most efficient weight loss was increasing protein intake while cutting carbs, which were cast as the “bad” micronutrient. At the same time, fats were demonized, especially in the ‘80s and ‘90s when food companies marketed fat-free food as healthier. By the 2010s, nutrition culture shifted again, this time towards natural and unprocessed foods, a positive move in many ways, but the protein obsession never went away. Over the last decade, this obsession has broken free from its original context. Protein is no longer tied to natural or health-focused eating. From 2013 to 2014, the number of products marketed as high-protein quadrupled. Said products are found everywhere in grocery stores, including in unhealthy foods, such as cookies and pastries. Even Starbucks has announced they will be launching its own protein lattes and protein cold foam. We’ve come full circle: from natural, clean eating protein to highly processed and unhealthy protein products.
Today, many people believe that protein is inherently healthy since they associate it with weight loss and muscle growth. The more protein, the better. The reality is that nutrition is much more complicated and nuanced: it cannot be summed up as “protein is good and carbohydrates are bad.”
There are three macronutrients, a category of nutrients that our bodies require in large quantities for essential functions. The first are carbohydrates, which are our bodies’ primary and most immediate source of energy. Carbs fuel the brain, the muscles, and nearly every cell in our body, and without them, even basic functions wouldn’t be possible. The second are proteins, which are essential for muscle growth, skin regeneration, the immune system, hormone production, and the transport and storage of nutrients and oxygen throughout our bodies. Lastly, fats, like carbs, provide the body with energy, though fats are more like the backup long-term fuel. Fats are used to produce essential hormones, cushion and insulate organs, and help the body absorb certain vitamins. In a healthy diet, balance in macronutrient intake is important because each plays a vital role in the functioning of the body and overall health. Both an excess and an insufficient consumption of any of the three macronutrients can have health repercussions. Since unhealthy processed versions of carbs and fat dominate modern diets, the health repercussions of those foods get generalized to all carbs and fats, even the ones coming from healthy, nutrient-dense sources. This oversimplification fuels the idea that protein is the “good” macronutrient, when in reality, balance matters. People focused on maximizing their protein intake don’t realize that, beyond a certain point, extra protein gets converted by your liver as calories or stored fat.
So how much protein do we really need? The amount is not the same for everyone. For a sedentary adult, the general recommendation is 0.38 grams of protein per pound of body weight every day. Adolescents, like me, require more since our bodies are still growing and developing. Athletes also need higher protein intake to support recovery and performance. While endurance runners generally need around 0.5-1.1 grams per pound of body weight, strength-focused athletes who lift weights require 0.7-1 grams per pound. For me personally, since I am 17 and run on the cross country team in my free time, I aim for 0.5-1g per pound of body weight.
The additional problem with the protein craze, alongside the fact that people are overconsuming protein, is where people are getting their protein from. Processed protein products––including protein bars, shakes, cookies, and pastries––are often full of harmful additives, sugar alcohols (another ingredient to keep calories low that causes digestive problems), and indigestible substitutes (like EPG in the “David” bar). These products are designed with market appeal in mind, not nutrition, and capitalize on the misconception that protein equals health. In the end, though, a cookie with ten grams of protein is still a cookie. That doesn’t mean there aren’t good processed protein foods. One of my favorites is Blue Diamond Chile and Lime almonds, which are delicious. However, we should be getting protein from whole foods like eggs, chicken, fish, beans, lentils, nuts, and dairy, which provide vital nutrients that the aforementioned processed foods don’t.