High-protein promises
OR people trying to lose weight, gain muscle or simply feel fuller for longer, there has been a trend for packing more protein into diets.
And it’s something the industry has reacted to – more than a third of new food products in Europe are labelled “high protein”.
“Every cell in the human body contains protein, it is essential for growth, repair and energy, but just because something calls itself ‘high protein’ doesn’t mean it automatically deserves a place in your shopping trolley,” says nutritionist Rob Hobson.
“To make the claim, 20 per cent of the calories must come from protein, but that means some high protein foods can actually contain as little as 2g of protein per portion.
“That’s hardly anything in the grand scheme of things. It is recommended that men consume, on average, 56g of protein and women 45g per day.”
By comparison, two hard boiled eggs would provide 12g of protein, while 150g of skinless chicken breast contains 36g.
So how do these new “high-protein” products compare?
Rob checked out the small print on some recent launches, and awarded marks out of 10 for their protein content alone.
“Of all the products that I looked at, these noodles contained by far the highest amount of protein per serving,” says Rob.
“They are also low in saturated fat and sugar, and at just 186 calories, it makes them a healthy snack option for those looking to eat something after training. The protein is derived from plant sources.”
“These are the second highest in protein, which you would expect from a yogurt,” says Rob.
“It’s a good snack option as it’s not high in calories and the protein element would help keep you feeling full. However, these contain a lot of sugar (12.2g), which may put some people off.”
“All dairy foods are high in protein so no surprise that this product supplies a more than generous amount in a 30g serving. Unlike other cheeses it’s low in saturated fat, so could be seen as a healthier option, although it may not appeal to hardcore cheese lovers.
“But it’s healthy and a good way to add protein to a salad or sandwich.”
“This alone doesn’t contain a huge amount of protein, but serving with cow’s milk raises content to 12g. High in fibre and fortified with vitamins and minerals, it’s a healthy breakfast.”
“The product doesn’t really give you much protein at all – with only 3.2g per 100g. However, the product is quite healthy generally with relatively low sugar and saturated fat content.”
“The protein in these is incredibly low, with only 1.6g of protein per lentil cake,” says Rob. “Out of all the products claiming to have high protein, these scored lowest. Whilst this is a healthy snack, there are many options out there that contain a lot more protein.”