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Protein Madness
I generally stay away from discussions about diet and nutrition. Everyone has strong opinions and I’m trying to make friends here, not start arguments! But I want to comment on a current fad which is misguided according to the research I read.
We are obsessed with protein!
Protein is being touted as the critical ingredient everyone needs to consume more of – especially if you are active or older. For years, special interest groups have succeeded in promoting the need to consume meat in order to satisfy the body’s protein requirements. A diet without meat has been presented as deficient in the various amino acids that form “complete proteins”, which the body needs in order to make use of them. Anyone who’s considered moving to a more plant-centric diet has been asked, “where will you get your protein?”.
“Where will you get your protein?” is the wrong question. Better to ask, "Where do you get your fiber?"
Have you ever been to a restaurant, ordered a salad, and been asked if you want to “add a protein” of chicken, salmon or beef? It’s usually right there on the menu – “choose your salad, choose your protein, choose your dressing”. Don’t restaurants realize protein is also available from plant-based foods?
The good news is science has now largely debunked the idea that fish, fowl and hoof are the only sources of quality protein. Plenty of plants can be just as good, and some research even suggests, better, at delivering protein to our system. We are no longer told we need to combine amino acids at a single meal in order to form complete proteins.
Protein is a critical macronutrient, along with carbohydrates, fats and fiber. The optimum balance of these core macros for a healthy diet is debated endlessly. I think the recent GLP -1 drugs, Ozempic and the like have brought on this new round of protein popularity. Because GLP-1 drugs often result in muscle loss alongside weight loss, it was natural for folks to begin looking for a way to counter this side effect. Add to this a newfound interest in strength training, an aging population and buzz around all things “longevity” and you get a target-rich environment for food manufacturers, social media influencers and Madison Avenue to shape the conversation – creating anxiety in popular culture about protein deficiency.
Everywhere you look, protein fortified foods are popping up. When the Kardashians introduce a protein-fortified popcorn, it’s clear we have reached peak influencer saturation!

Khloe Kardashian with her newly released protein popcorn
So, what’s the truth about protein needs?
Are we deficient as a population? And how much of the stuff do we really need?
As we get older, we need to consume more protein because we become less efficient at absorbing it, and because our lean muscle mass naturally diminishes. But the average American already gets plenty of protein, and protein deficiency is extremely rare in the industrialized world. So unless you’re doing heavy weightlifting or extreme exercise, or undergoing medical treatment that calls for more, you are probably getting enough protein in your diet. True, if you’re a vegetarian or vegan, you will need to be more conscientious about getting sufficient protein.

Just because it has protein, doesn’t make it healthy!
While animal sources of protein pack a higher punch of concentrated protein than plant sources, they also come with some links to chronic diseases such as heart disease, diabetes, and some cancers. This suggests a balanced diet that also includes plants and grains makes the most sense.
So where does that leave us? How much protein do we need each day and what does that look like?
Nutritional guidelines recommend 0.8 grams of protein per kilogram of bodyweight, or 0.36 grams per pound of bodyweight. Let’s call that a minimum, just to be on the safe side. For example, a 175-pound person with average activity level would need approximately 63 to 65 grams per day. Older adults may want to consume more, like 1.0 to 1.2 grams per kilogram of bodyweight. A particularly active individual (weight training to build muscle or otherwise stressing their system) might require more like 1.2 to 1.5 grams per kilogram of bodyweight. This very active athletic individual on the upper end would then need between 95 and 119 grams of protein a day.
Whoah, too much math! Don’t worry, I made it easy for you and with a nifty calculator in the resources, below, so you can easily calculate your daily recommended protein.
According to the 2005-2006 National Health and Nutrition Examination Survey (NHANES), both men and women ages 20 and over were taking in much more than the daily recommended amount of protein. The NHANES results showed that men were taking in on average 101.9 grams and women were taking in 70.1 grams. That’s almost as much as our active athlete requires, above. With the exception of the very old and frail, I could not even find a statistical measure of protein deficiency in the United States.
What does adequate protein intake look like in terms of actual food?
For reference, 60 grams of protein would be equivalent to 1.25 cups of Greek yogurt (20 grams of protein) at breakfast, three ounces of grilled, skinless chicken breast (25 grams of protein) at lunch, and four ounces of tempeh (22 grams of protein) at dinner.
As you can see, it doesn’t require a lot of extra effort to achieve daily protein recommendations. Despite the hype, protein deficiency in the industrial world is just not a thing. So you don’t need to fret about protein.
Fiber is a very different story.
Fiber is the nutrient we need to be getting more of. Fiber is the under-appreciated member of the macro family.
Only 6% of Americans reach the daily minimum recommended fiber intake.
Although the recommended fiber consumption for adults is 28 to 30 grams per day, most adults are still only getting about half that amount.
Some experts even suggest that fiber intake should be much higher than what’s currently recommended. The Physicians Committee for Responsible Medicine (PCRM)’s fiber recommendation is currently 40 grams per day. Interestingly, our ancestors may have been eating closer to 100 grams per day.
From the research I’ve read, I think the 40 grams per day recommendation is a good target to shoot for. And it’s a big increase from the 15+ grams most of us are consuming!
Less than 5% of Americans are protein deficient.
94% of Americans are fiber deficient!
Fiber is an important and highly beneficial nutrient
A meta-analysis published in the American Journal of Epidemiology found that people who consumed the most fiber were 19% less likely to die over a decade, compared to those who ate the least. Fiber maintains gut health, supporting the microbiome, eliminating toxins and moving foods through the digestive tract. Goodbye, constipation!
Adequate fiber intake has been linked to decreased risk of many cancers, from colorectal cancer to breast cancer. Fiber reduces inflammation markers associated with heart disease and high blood pressure. Fiber also helps regulate blood sugar (important for managing diabetes) and adds to satiety which controls hunger.
Whole grains, fruits, vegetables and legumes are all fiber rich. Whole foods, mostly plants, provide the best sources of fiber and are overall better than supplements like Metamucil, although taking a dietary fiber supplement is better than fiber deficiency.
For more detail on fiber and its benefits, check out the link in the resources, below.
Why are we fiber deficient?
Our diets are lacking in fruits and vegetables while largely consisting of highly processed foods which are low in fiber. Many of us actively avoid carbohydrate rich foods for the health benefits purportedly associated with low carbohydrate diets. Paleo, keto and gluten-free diets provide relatively low amounts of fiber. It’s important to distinguish between refined grains and whole grains, as the latter are a good source of fiber.
Here’s a simple fiber calculation I use when purchasing bread, cereal or other packaged goods. Study the nutrition label for an acceptable carbohydrate to fiber ratio of 5:1. To do this, multiply the grams of fiber by five, and check to see if the total grams of fiber is more than the total grams of carbs. You will be amazed at how many supposedly “high fiber” products are actually not high fiber at all!
For example, Arnold Grains Almighty Gut Balance Bread has a total carbohydrate count of 27 grams, with 7 grams of fiber. Multiply 7X5 and you get 35. Very good! Way more than the 27 grams of carbs. This one passes.
But look at Arnold Whole Grains Whole Wheat Bread – 21 grams of carbs, and only 3 grams of fiber. Multiply 3X5 and you get 15. Well below the 21 grams of carbs. That one goes back on the shelf.
Here's an excellent short video on the health benefits of fiber from NutritionFacts. It also explains in more detail the Five to One Fiber Rule. I highly recommend you watch this!
What’s the takeaway? Protein is an important macronutrient. But you’re probably getting enough protein. Fiber is less sexy, but every bit as important, and you probably aren’t getting enough fiber.
Like most things relating to diet, there are conflicting views about how much protein we need, and some studies conclude more can be beneficial.
So, if you want to eat more protein, go for it! But don’t do it at the expense of humble fiber. And for heavens sake don’t fall for junk food protein hawked by influencers!

Resources and Deeper Dives Into Fiber and Protein
Here’s a nifty calculator that figures out your protein and fiber needs for you!
Protein content of common foods.
Here’s a deeper dive into fiber.
From the Wall Street Journal, this is the article that got me thinking about all of this: Americans Are Obsessed With Protein And It’s Driving Nutrition Experts Nuts.
Odds and Ends
Summer is almost here, and that means outdoors and hiking. Check out my post about taking care of your feet with some basic foot stretches.

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Who Sent this Newsletter:
I’m George Harrop, founder of SecondFifty — an online resource for people who want to prioritize their health and fitness by taking a common-sense approach to living a vital and fulfilling second fifty years.
![]() | Many middle-aged men and women have spent the previous decades building careers and raising families. Now we’re committed to getting and staying fit during the second half of our lives. We’re on a mission to age with more agility and ease! George is not a medical professional. This newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice. |
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