How Our Obsession with Getting Enough Protein Can Be Bad for Our Health

Protein, Protein, Protein. So many of us are nearly obsessed with getting enough protein. I myself am working with a personal trainer and so I, too, am focused on ensuring enough protein intake to maintain and grow muscle. Here, I’ll describe, however, one of the several ways our protein obsession can harm our health. This story was inspired in part by a trip to the grocery store in which I—as a protein-seeking iron-pumper—thought a frozen pot pie might be smart for lunch. It wasn’t.

Why We Need to Eat Protein

We derive our energy (calories) and key elements (like carbon and hydrogen, among many others) from three “macronutrients” (as opposed to “micronutrients,” which are vitamins and minerals). The macronutrients are: carbohydrates, fat, and protein.

One’s dietary protein need varies a bit based on factors like age, activity level, and overall health. Generally, as suggested in the Nation’s 2020-2025 USDA Dietary Guidelines, women require about 46 grams per day and men about 56 grams per day, though athletes and highly active individuals may need more to support muscle repair and growth. Proteins are made up of building blocks, 20 amino acids (no need to memorize these like I had to in medical school): alanine, arginine, asparagine, aspartic acid, cysteine, glutamine, glutamic acid, glycine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, proline, serine, threonine, tryptophan, tyrosine, and valine. Among those 20, the “essential amino acids” are those that must be obtained through food (our bodies can make the rest of them from scratch). The nine essential amino acids, from among the 20, are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Obviously, dietary proteins are a good source of those nine amino acids (and of all 20 of them, in fact).

Our bodies break down dietary proteins into the 20 amino acids so that we can then use those amino acids to make our own proteins. That is, we digest proteins into their constituent amino acids, which are then absorbed into the bloodstream and transported to various tissues throughout the body. Once in the cells, amino acids are used for protein synthesis, energy production, and the creation of important molecules such as hormones and enzymes, while excess amino acids may be converted to and stored as glucose (so, if you eat too much protein (or carbohydrates, or fat) you’re likely to gain weight).

As I describe in the chapter on the protein-packed Legumes in Veggie Smarts, our bodies make many thousands of different proteins—probably nearly twenty thousand, to be more precise—that carry out our physiological and psychological functions. We make protein. That’s mainly what we do. We humans, like all other animals, are protein-making machines. To make all of those countless proteins throughout our body, we need amino acids, and we can get some of them by eating proteins. But we only need to make so much protein, and thus we only need to each so much protein. Eating more than what we need comes with a whole host of potential problems.

Meeting protein requirements is crucial for maintaining muscle mass, supporting immune function, and promoting overall health, so incorporating a variety of protein sources, both animal and plant-based, can help ensure a balanced intake of all essential amino acids. Dietary “complete proteins” contain all nine essential amino acids. These proteins are typically found in animal sources, such as meat, fish, dairy, and eggs. However, certain plant-based sources are also complete proteins, including quinoa, soy (like edamame and tofu), and chia seeds. While many plant-based proteins are incomplete proteins because they lack one or more essential amino acids, they can be combined strategically to create complete proteins (complete like meat). For example, grains such as rice or wheat can be paired with legumes like beans or lentils to provide a full spectrum of amino acids, making them complete proteins. Think rice and beans, hummus (made from chickpeas) with pita bread, or peanut butter on wheat toast. By varying these combinations throughout the day, we can effectively meet our protein needs—with little or no meat—while ensuring that we get all of our essential amino acids.

All of this is normal physiology, and under normal circumstances, we would never give a thought to protein because we would be eating a balanced, nutritious diet with the right amounts of carbohydrates (45–65% of our calories), fat (20–35% of our calories), and protein (10–35% of our calories). But we’re all worried about getting enough protein, even though no one seems to be worried about getting enough carbohydrates (which is just as important). And no one is worried about getting enough fat (again, which is just as important).

Obsessed with Getting Enough Protein

There are many drivers underpinning our obsession with getting enough protein. It’s mostly marketing and industry-driven near-brainwashing on a mass scale. There is the widespread belief that getting enough protein is crucial for good health. True, but as noted above, we only need so much protein and excesses can be problematic. High-protein foods, such as meat, eggs, and dairy are readily available and often marketed more than other types of food. This contributes to a cultural norm where higher protein intake is encouraged. Diverse forms of media portrayals highlight the benefits of protein-rich diets, sometimes at the expense of balanced nutrition. All of this can lead to misconceptions about the necessity of protein compared to the other two macronutrients.

Another factor is health claims and alluring but dubious advertising on food products. This is where my trip to the grocery store comes in. Unfortunately, I was hungry, ready for some quick and easy lunch, and yes, wanting to get enough protein after having worked out pretty hard.

Protein-Related Health Claims Can Cause Us to Eat Very Unhealthy Food

I hardly ever walk down the frozen foods aisle, but this time I did. And the pot pies were calling my name. There were multiple types of pot pies to choose from, mostly from a well-known manufacturer of these and other edible food-like substances (Michael Pollan’s term for ultra-processed food).

The basic chicken pot pie has the health claim of “11g of protein” on the front of the box. The Nutrition Facts label, not nearly as visible to me, the shopper, on the back of the box, indicates that it contains 11 grams of saturated fat as well, which is 55% of one’s % Daily Value (DV)—a figure that tells us how much a nutrient in a serving of food contributes to a daily diet, using 2,000 calories a day as the standard. And it contains 650mg (28%) of our daily sodium.

If I were to upgrade to the “creamy parmesan chicken pot pie,” I would now get “13g of protein” (displayed on the front of the box), though, on the back, it comes with the 11 grams of saturated fat (55%) and now 690mg (30%) of our daily sodium.

And adjacent to those two varieties of frozen pot pies, if I further upgrade to the “cheesy chicken and bacon pot pie,” I can get “15g of protein”—along with a whopping 13 grams of saturated fat (65%) and 790mg (33%) of sodium.

How Can Something that Looks So Delicious and that Has So Much Protein...

Now think about those yummy pot pies. All three options (and there are many more to choose from) are relatively small, so we’re going to eat the whole thing, right? Of course. But note that the above Nutrition Facts are based on one serving, and each pot pie actually has “About 2 servings per container.” So, if we eat the entire “cheesy chicken and bacon pot pie,” like any normal person would, instead of just half of it, we’re actually getting: an enormous 28g of protein (42% of what we need for the day), but 55g of fat (71%), 23g of that being saturated fat (115% of our recommended daily amount of saturated fat assuming a 2,000-calorie diet), along with 1,470mg of sodium (64% of what we need in a day), and 81g of carbohydrate. Over 1,000 calories of the 2,000-calorie-a-day diet.

All that protein—nearly 30 grams—seems like a great option after my hard work out. The manufacturer’s goal is for the box to lure me with the health claim of all that protein (hoping that I won’t read the Nutrition Facts label, or the list of ingredients) because we’ve all been bamboozled, if not brainwashed, into thinking that we need lots and lots and lots of protein. But what is much more impressive than the protein content is the total fat, the very large amount of saturated fat content, the big slug of sodium, and the total calories.

What’s Wrong with Eating Way Too Much Saturated Fat?

So, the pot pies are impressive in their offering of protein. But they’re really striking in their saturated fat, with just one pot pie giving us well over the amount of saturated fat recommended for an entire day. What’s the concern with eating too much saturated fat? Eating more than the recommended amount of saturated fat can have diverse health implications, including:

1.     an increased risk of heart disease, by raising LDL cholesterol, which is associated with an increased risk of coronary artery disease and other heart-related conditions;

2.     weight gain: saturated fats are calorie-dense (9 calories per gram, compared to 4 calories per gram in carbohydrates and 4 calories per gram in protein), which can result in an overall caloric surplus;

3.     metabolic issues: diets high in saturated fats (like eating this pot pie) may negatively affect insulin sensitivity, increasing the risk of type 2 diabetes and metabolic syndrome;

4.     inflammation: high intake of saturated fats may be linked to increased levels of inflammation in the body, associated with various chronic diseases;

5.     potential adverse impacts on brain health: ongoing research suggests that high saturated fat intake may negatively affect brain health (think Alzheimer’s disease and other neurodegenerative conditions); and

6.     negative impacts on gut health: diets high in saturated fats (and low in vegetables, legumes, fruits, seeds, and nuts) may have adverse effects on gut microbiota composition, which can influence digestion, immunity, and overall health.

What’s Actually in the Box, aside from “Protein”

As you might be suspecting by now, despite the alluring and exciting health claim of “15g of protein” on the front of the box (or twice that much if I eat the whole pot pie instead of only half of it), this edible food-like substance (ultra-processed food) is simply unhealthy. Unhealthy in part because of the large amount of saturated fat, but also because of its very strange ingredients.

I’ve only mentioned three of the options from this particular pot pie industrial manufacturer. There are many more. Let’s stick with the cheesy chicken and bacon pot pie to make another point. That point? This particular pot pie would be utterly impossible to make at home. The exact ingredients list goes on and on, and can be found easily online for your amazement or amusement. At home, in addition to the first ingredient (water), you would use cooked chicken. They use “Cooked Chicken” too, but notice what the cooked chicken actually is: “White Meat Chicken, Water, Isolated Soy Protein Product [Isolated Soy Protein, Modified Potato Starch, Corn Starch, Carrageenan, Soy Lecithin], Dextrose, Salt, Flavoring.” So, the “chicken” is made with chicken plus soy protein plus potato starch plus corn starch plus that other stuff (I have no idea what it is), and dextrose (a sugar). In addition to the small amounts of vegetables, the filling (that yummy creamy gravy) also cannot be made at home. It contains: maltodextrin, soybean oil, Enzyme Modified Cheese (which, if you read the listed ingredients, doesn’t really sound like cheese), Whey, Nonfat Dry Milk, Modified Corn Starch, Salt, Disodium Phosphate, Methylcellulose, Xanthan Gum, Annatto (Color), Guar Gum, and Citric Acid. What is methylcellulose? It’s a bulk-forming laxative that treats and prevents constipation by increasing stool bulk and by softening stool; sold under the brand name Citrucel. It’s a common ingredient in ultra-processed food, which provides the added benefit, beyond thickening the creamy gravy, I suppose, of keeping us regular. You can read online what’s in the crust, but I bet you five bucks you do not have Interesterified Soybean Oil or Modified Whey or Caramel Color in your pantry next to the flour.

I am not dissing pot pies. They are one of the most delicious meals ever conceived of. But they should be made at home with fresh, actual ingredients. Add some extra veggies and you won’t need to add in the laxatives.

I decided against the pot pie and bought some hummus and multigrain bread instead. It’ll give me a lot of protein.

Bottom line? Avoid ultra-processed food pot pies. And I’m picking on pot pies (among the many thousands of types of ultra-processed foods in the grocery store) simply because like most other ultra-processed foods, they contain a health claim (like 15g of protein on the front of the box), which intrigued me as I’m trying to get my muscles to grow. They are using that health claim not because it is actually meaningful to our diet, but because they know we are all obsessed with getting enough protein. And the health claim itself helps to perpetuate the protein myth.

Outrageous Lies on the Box

One final thing to notice about the frozen pot pie box. The back of the box has three scrumptious pictures (of the crust, of the gravy, and of the chunks of “chicken”) with three catchy statements for each of the pictures, and I’m quoting (their capital letters, not mine):

            Golden Flaky Crust MADE FROM SCRATCH

            Made From SCRATCH SAUCE

            Made with Tender WHITE MEAT CHICKEN

The first two are completely preposterous and utterly false statements, though evidently acceptable to the regulators, if there are any regulators. Merriam-Webster says that in cooking, to make something from scratch means to use only the most basic ingredients, with nothing premade. I assume that this particular pot pie industrial manufacturer is making tens of thousands of these concoctions each day, with a multitude of premade industrial ingredients. It’s an egregious lie, or at least an outrageous misuse of the English language. Regarding the third picture and statement, the chicken is tender because of all that starch and sugar and other stuff they added to it. For these reasons alone, aside from the protein content health claim masking the dangerously large amount of saturated fat, this edible food-like substance should be considered highly suspect, if not a direct driver of poor health.

My Free Health Advice

My free health advice for today? Enjoy delicious pot pies. But only those that you make at home, from scratch, with fresh ingredients, including lots of vegetables, and with no added industrial ingredients or laxatives. Part two of this free health advice for today? Switch out the chicken for white beans to drastically reduce the saturated fat and increase the health-promoting fiber.

And don’t worry, your delicious, nutritious, satisfying, and gratifying pot pie will have enough protein.

With my consultation services, I can help you plan a garden to grow the perfect veggies for your homemade pot pies, or I can help you improve your nutrition and thus your overall health.