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Are We Going Overboard With High-Protein Foods?
Companies are jumping on the ‘protein-maxxing’ trend, adding it to everything from coffee to popcorn. Is it good for older adults?
Protein-fortified snacks are popping up on store shelves. But are they a healthy way for older adults to boost their protein intake?
AARP (Getty Images, Alamy)
Key takeaways
- Many adults over 50 need to pay attention to protein because it helps support muscle maintenance, strength and mobility.
- Protein-fortified snacks can help fill gaps for people with smaller appetites, irregular meals, dental issues or recovery needs, but they should not replace nutrient-dense foods.
- A “high protein” claim does not automatically make a food healthy. Check the Nutrition Facts label for added sugar, sodium, saturated fat, fiber, calories and serving size.
Added protein is showing up in places it never used to.
Popcorn. Chips. Waffles. Cereal. Cookies. Toaster pastries. Ice cream.
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Many of those foods already contain small amounts of protein from grains, dairy, nuts or seeds. What’s newer is the fortification: Manufacturers are adding extra protein, often in the form of protein concentrates or isolates, then putting that number front and center on the package.
For adults age 50 and over , the pitch can sound useful. Protein helps maintain muscle, which supports strength, mobility and independence. And many older adults do fall short: The National Council on Aging (NCOA), citing an analysis of National Health and Nutrition Examination Survey data, says roughly 1 in 3 adults age 50 and over do not get the recommended amount of protein. The NCOA says the general adult recommendation is about 0.36 grams of protein per pound of body weight per day, while adults 65 and older should aim for about 0.45 to 0.54 grams per pound per day. But touting added protein can also make a cookie, chip or frozen dessert sound healthier than it is.
“Protein fortification is a tool, not a shortcut to good nutrition,” says Amy Nichols, an assistant professor of nutrition at UC Davis and a spokesperson for the Academy of Nutrition and Dietetics.
Nichols says protein-fortified foods can help some older adults who have trouble getting enough protein because of reduced appetite, dental issues or chronic health conditions. But fortified foods should not replace more naturally nutrient-dense foods.
“Protein-fortified snacks should complement, not replace, nutrient-dense meals and snacks,” Nichols says. “Ideally, choose options that provide other beneficial nutrients in addition to protein, such as fiber, vitamins and minerals, while making protein-rich whole foods the foundation of the diet.”
That does not mean every choice has to be perfect.
“In these scenarios, eating the ‘perfect’ food shouldn’t get in the way of getting enough protein,” Nichols says.
Still, the protein amount should not be the only number that matters.
“Some protein-fortified products are high in added sugars, sodium or saturated fat, so it’s important to look beyond the protein claim and consider the overall nutritional profile of the food,” Nichols says.
What does “high protein” actually mean?
Start with the wording.
“High protein” means something specific on a food label, says Jen Bruning, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.
As the Food and Drug Administration notes, the Nutrition Facts label is the box on the back or side of a package that lists calories, protein, fiber, added sugar, sodium and other nutrients. The Daily Value tells you how much one serving contributes toward a full day’s worth of that nutrient.
On food labels, “high protein” has a specific meaning. The FDA generally requires a food to provide at least 10 grams of protein to make that claim.
“The use of ‘high protein’ on a label means that one serving as listed on the product nutrition label will provide at least 20 percent or more of the Daily Value, typically 10 grams or more of protein,” Bruning says.
“Protein added” tells you less.
“ ‘Protein added’ is more ambiguous. It simply means extra protein has been added to this food,” Bruning says.
That does not tell you whether the snack is low in added sugar, low in sodium or a good source of fiber. It tells you only that protein was added.
Debbie Fetter, an associate professor in the department of nutrition at UC Davis, says the Daily Value is a label shortcut, not a personalized nutrition plan.
“The DV is a ‘one size fits all,’ ” Fetter says.
Protein needs vary by body size, activity level, appetite and health. A snack with 10 grams of protein may be useful for one person and unnecessary for someone who already gets enough protein from meals.
When can protein-fortified snacks help?
Not everyone needs them. But they can make sense when meals are too small, too irregular or too low in protein.
Bruning says some older adults eat less as they age, which may mean they snack more often instead of sitting down for three full meals. In that case, a protein-rich snack may help fill a gap.
Dr. Michael Ormsbee, director of the Institute of Sports Sciences & Medicine at Florida State University, says adults over 50 should look for the moments when protein is missing from the day.
Breakfast is one of the most common. Many people choose toast, cereal or fruit, he says, which may not provide much protein. Fortified foods may also be useful between meals or after activity.
“These foods can also help people with lower appetites or busy schedules who simply aren’t eating enough protein across the day,” Ormsbee says.
One common mistake, Ormsbee says, is “waiting until dinner.”
Many people eat little protein at breakfast and lunch, then try to make up for it at night. A better approach is to spread protein across the day. AARP’s The Whole Body Reset recommends older adults get 25 to 30 grams of protein with every meal. (For tips on how to do this using whole foods, see “How to Meet Your Protein Goals.”)
When is it just marketing?
Julia Zumpano, a registered dietitian at the Cleveland Clinic, says added protein is not necessarily proof that the food is healthier.
“The protein added is not naturally occurring in that product,” Zumpano says. “Instead, it has been added as a selling point.”
For older adults, the trade-offs can matter. Too much added sugar can make it harder to stay within daily calorie limits while still getting the nutrients you need. Too much sodium can be a problem for people watching their blood pressure. Too much saturated fat can work against heart-health goals.
Daphene Altema-Johnson, a registered dietitian and senior program officer at the Johns Hopkins Center for a Livable Future, says the marketing can be especially persuasive for older adults who are trying to preserve strength and muscle but may not have the nutrition background to sort out the claim.
Her rule of thumb is simple: “A treat is still a treat, and enjoying it occasionally is perfectly fine, but it shouldn’t be mistaken for a health food.”
Ormsbee puts it another way: “Adding protein to some types of snacks is a little like sprinkling a multivitamin on a doughnut.”
Fetter is just as blunt. “A protein cookie is still a cookie,” she says.
The same goes for frozen desserts. “Protein ice cream may mean your ice cream has a bit more protein, but it’s still ice cream at the end of the day,” Fetter says.
Protein shakes and smoothies can be an exception to this, as they are often recommended by nutritionists as a way for older adults to get protein into their day.
How much protein should you look for in a snack?
Start with why you are buying it.
If the food is simply a snack you enjoy, the amount of protein matters less. If the package is selling itself as a protein snack, the protein number should be more than a token.
For a regular snack, Zumpano and Altema-Johnson say, 5 to 10 grams of protein can be useful.
“Every gram counts toward your daily goal, so 5 grams isn’t worthless,” Ormsbee says. “But if you’re choosing a food specifically because it’s marketed as high protein, I’d like to see closer to 10 grams or more.”
Protein source also matters, especially if maintaining muscle is the goal.
Ormsbee says whey, milk protein and soy protein are strong options for muscle health because they contain all the essential amino acids. Pea protein can also be useful, especially in blends, he says, but cautions that collagen serves a different purpose.
“Collagen is a little different,” Ormsbee says. “It can support connective tissues like skin, joints and tendons, but it’s not a complete protein for building muscle. Do not rely on collagen as a primary protein source if the goal is maintaining or building muscle.”
What else should you check on the label?
The front of the package is the pitch. The Nutrition Facts panel shows the potential trade-off.
“The first thing I’d say is don’t let the front of the package make the decision for you,” Ormsbee says. “ ‘High protein’ doesn’t automatically mean healthy. Sometimes it really is a good option. Other times it’s just a regular snack with a little extra protein added.”
Then flip the package over.
“Take an extra 15 seconds to read the Nutrition Facts label,” Ormsbee says. “That’s where you’ll find the real story.”
Check the serving size first. Then look at protein, added sugar, sodium, saturated fat, fiber, calories and the ingredient list.
Nichols suggests one useful test before buying: “What makes this product healthier besides the protein?”
If the answer is not clear, the protein claim may be doing too much work.
The key takeaways were created with the assistance of generative AI. An AARP editor reviewed and refined the content for accuracy and clarity.
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