Protein is essential—but let’s be honest, it’s also seriously overhyped.
In America, protein reigns supreme. Food brands have noticed, too. Kroger is introducing 80 new products under its Private Selection and Simple Truth labels, all centered on protein. “We identified protein as a major customer trend,” said interim CEO Ron Sargent, noting the surge in health-conscious consumers, especially those on GLP-1 medications who prioritize protein-packed foods.
But here’s the thing: most people already get enough protein, especially if they’re eating a balanced diet. According to the World Health Organization, the average healthy adult requires approximately 0.4 grams of protein per pound of body weight. For a 165-pound person, that’s roughly 60 grams a day—easily met through whole foods.
Despite the obsession, true protein deficiency is rare in developed countries. Even plant-based eaters typically consume adequate amounts. And ironically, many “high-protein” snacks and powders are loaded with artificial ingredients and ultra-processed junk, doing more harm than good.
Nutrition expert Lisa Testa, M.S., says the best protein comes straight from nature. Her top picks?
- Dark leafy greens: An underrated protein source, also rich in iron and calcium.
- Nuts and seeds: Great in moderation—blend them into smoothies or sauces to avoid overdoing it.
- Beans and legumes: Chickpeas, lentils, and edamame are protein powerhouses—just blend them to ease digestion.
Bottom line: protein is essential, but we don’t need to chase it in every bite. Skip the synthetic powders and processed bars. Whole, raw foods provide protein your body recognizes and knows how to use.
