Our Instagram post that got everyone talking…

Have you seen the buzz on Instagram? If you missed it, here’s our video about protein that went viral! Who knew this would be such a hot topic? And while there were some differing opinions about how much protein we should be eating we wanted to take a minute to clear the air and break this down. 

Let’s not be around the bush…many people had some beef with this video. Let’s talk about what those beefs were and what the true science is.

Beef #1 – What commenters said: “Excess protein is not turned into fat.” 

• False. This is a debate on facts. The actual biology tells us that if we are overeating on anything–carbs, protein, fat–the body will convert it to fat in the end. Many individuals assume protein doesn’t have calories, so they think it’s a “free” food–but protein does have calories! Look at any nutrition facts label. If it has protein, it has calories. And that’s not a bad thing. Calories are fuel for the body, so we need them and we need protein. But if we’re overeating on protein, we may be overeating on calories and it will be stored as fat. We can debate opinions, but we can’t debate facts. 

Beef #2 – What commenters said: “We can only eat protein otherwise we’ll overeat on carbs and fat.”

• False. We all need to meet our own biological needs and that will look different from person to person, but no one needs to be eating a whole plate of chicken. And if you are, it could be because you don’t feel safe eating carbs because you think you’re going to over eat them. But here’s the facts: psychologists have studied restriction, so when we tell ourselves we can’t have something or this one food is bad, then it actually makes us want it all the more. It’s like when you take a ball away from a child or a dog. They didn’t even want the ball before, but now that they can’t have it it’s all they can think about. 
• Sometimes when we become hyerfixated on a physical goal (and therefore, restricting our food) we can start having cravings that feel out of control when we eat those restricted foods–usually it’s some form of carbs. So we don’t trust themselves to eat rice or noodles because we’re probably going to over eat on it. 
• We agree that your body needs its protein needs met, but it also needs balance. Our biological needs don’t stop at protein. Our bodies need carbohydrate, healthy fats, fiber, vitamins and minerals. But if we’re only focused on one of those needs, our bodies are going to miss out and become deficient. Or, if we are so focused on restriction, we’ll eventually give in and overeat on that restricted food. 

Beef #3 – What commenters said: “Protein is satiating.” 

• True. We actually have no problem with this one and we’re assuming they didn’t quite understand our messaging. Because yes, protein is satiating! That’s why we focus so much on meeting our protein needs adequately, while not overdoing it. If you’re regularly getting in 30 g of protein per meal, you’ll stay fuller for longer and be much more satisfied with your meals. 

Gluco-neo-what?

Let’s get into more of the science behind why it’s better to give your body a balance of protein, carbs and healthy fats. 

Your body’s number 1 source of fuel is glucose. And any type of carbohydrate is converted into glucose in the blood system. This is why many people are afraid to eat carbs, because carbs raise our blood sugar. Therefore, many people go the opposite direction, cut out carbs completely and only focus on protein. But our bodies are tricky. And they know how to get the energy they need. 

Enter gluconeogensis. 

This is a complicated chemical reaction that happens in our body when we’re not eating enough carbohydrates. It will convert whatever you’re eating into carbohydrates (and eventually glucose) to obtain its number 1 source of fuel. 

That’s right. If we’re not giving our bodies enough carb, it’ll take all the protein and fat we are eating and convert it to carb. 

So, what do we do with this information? We eat balanced meals containing carbohydrates, protein and healthy fats. We give our bodies the nutrition it needs so it won’t have to do these extra complicated chemical reactions to get the proper fuel. 

How much protein do we need? 

To start, let’s talk about how much protein we actually need. This will greatly differ depending on the person, their stage in life, diagnoses and health goals. Our general recommendation for protein is to be shooting for 30 g per meal and 10-15 g for snacks. If you need help calculating your protein needs, our dietitians can help with this! 

How much protein do we actually eat? 

There’s two scenarios we see in our clients: either the individual is undereating on protein altogether, or they’re undereating on protein in the earlier parts of the day, but making up for it in the evening. Neither of these scenarios are ideal. For optimizing your metabolism and blood sugar regulation, we recommend having protein with every meal, (but again, not overdoing it). Research shows aiming for that 30 g of protein for breakfast, lunch and dinner will meet our needs, keep us fuller for longer and give us the energy we need. 

But as we’ve said, it’s not just about protein! Make that meal a balanced meal, including whole grains, whole fruits and vegetables, and healthy fats.

In a healthy body, we can effectively process and break down protein. However, if someone primarily consumes protein, the concern isn’t necessarily the safety of high protein intake itself, but rather the potential consequences of overindulging in certain sources, like red meat. Excessive red meat consumption can lead to inflammation, pose risks for heart health, and contribute high levels of saturated fat to the diet.

Another factor to consider is satisfaction, which is crucial for sustainable eating habits. Relying heavily on protein may not be sustainable in the long term, as it could lead to nutrient imbalances. If too much of our diet comes from protein, we may miss out on essential micronutrients. Balancing protein intake with other food groups can help ensure we meet our nutritional needs while promoting overall health.

If you’re struggling put a plan together that meets all of your nutrition needs, will help you reach your health goals, is easy to follow and includes your favorite foods, our dietitians would love to work with you! We see patients for a plethora of topics including weight loss, heart health, diabetes, sports nutrition and more. 

Schedule a discovery call today and find out how we can help you achieve your health goals NOW!

Ps 95% of our clients have their sessions covered in full.

Written by our Registered Dietitian, Megan Rose.