“Americans are obsessed with protein.” So leads a recent article in Time Magazine. Certainly, for at least the last several years, low carbohydrate / high protein diets have been popularized as a means by which to achieve weight loss. As described in this article posted by the Mayo Clinic, a diet low in carbohydrates can have health benefits – including weight loss and the reduction of risk factors related to type II diabetes and metabolic syndrome. The idea is that by limiting intake of carbohydrates – the main fuel source that your body uses for energy – one can stimulate the body to instead utilize stored fat for fuel, which will ultimately lower body mass. Eating relatively more protein, which helps people to feel full, can also result in an overall decrease in daily caloric intake. Consuming fewer calories – particularly when also increasing daily physical activity – will also result in loss of weight.
The problem with this protein obsession is that, according to federal estimates, Americans end up eating way too much protein every day – particularly overloading on animal proteins, like red meat. According to the US Department of Agriculture (UDSA), it was anticipated that more than 222 pounds of red meat and poultry would be consumed by each American during 2018. (This is up from an estimated consumption of 217 pounds per person in 2017.) The USDA recommended daily allowance (RDA) for protein is actually only 46-56 grams per day per person. This equates to 37-44 pounds per person per year. So we are apparently on average eating 500% more protein per year per person than is necessary or recommended – that’s astonishing! And yet, with all of the popularity of high-protein diets for weight loss, the State of Obesity Report for 2018 tells us that obesity rates for both adults and children in this country continue to be high and climbing. The statistics in this report are also astonishing – the adult obesity rate is > 35% in 7 states, > 30% in 29 states, & > 25% in 48 states! (The childhood obesity rate across the country is > 18%, with increased numbers for teens, amongst whom > 20% are considered obese.)
So clearly, cutting carbs and loading up instead on animal protein does not seem a good strategy. In fact, health research suggests that eating large amounts of saturated fats and proteins from animal sources increases the risks of chronic issues such as heart disease and diabetes. The chemicals that are also found in processed animal proteins (sausage, bacon, etc.) are also linked to some types of cancer. According to the Time article mentioned above, the World Economic Forum has estimated that diet-related deaths in wealthy countries would drop by 5% if we all switched from red meat to other sources of protein. And if on a global scale we switched from beef to healthier proteins, we could also decrease global greenhouse gas emissions by 25%. Yikes!!
Luckily, movement is already being made across the world to expand production and availability of plant-based proteins and other healthier protein alternatives. Some protein sources – like beans, nuts, and soy-based proteins like tofu – are already widely known and available. Other protein products, such as algae (spirulina) and pea protein (in some veggie burgers) are gaining mainstream popularity. And if you’re feeling particularly adventurous, know that eating food-grade insects (technically animal protein but which can be raised via sustainable means) is more commonly an option. Did you know that you can order “crispy fried grasshoppers” at Safeco Field in Seattle during baseball games, for instance? Some companies are also experimenting with utilizing animal cells to grow cultured meat in lab settings.
So if you’re thinking – as many of us are at this time of year – about making some changes to your diet and exercise routines, consider your individual “protein profile”. It might be fun to try some new recipes utilizing healthier protein sources. And your energy level and physical profile could benefit as well!
Note: If you’re interested to know where you are in relation to your optimal body weight, try calculating your Body Mass Index (BMI) using this online calculator. This commonly used measurement compares weight in proportion to height. A value of 24 or less constitutes a “healthy” BMI. BMI scores of > 24 but < 30 are considered “overweight”. BMI scores of > 30 are considered “obese.”