Now it is common to see cheeses or yogurts in any supermarket with the name “high protein”.
Protein-enriched foods are the last claim of the food industry to capture our Warning. Protein preparations were reserved for athletes or gym users and were sold in specialized stores, but now it is common to see in any supermarketcheese or yogurt with the denomination “rich in protein”, which are more expensive than their classic versions.
What Advantages Do you offer these types of products? For whom are they indicated? are in fact necessary? Dr. Anna Costa, nutritionist dietitian and clinical director of NutriClínica, clarifies our doubts.
How much protein is in “high protein” foods?
According to the regulations, when a food bears the claim “high in protein“This is because proteins represent at least 20% of the energy value of the foodwhile if it says “protein source” it means 12%, says the Organization of Consumers (OCU).
These products provide more protein than their classic version, but they Less fatThis is why they are less caloric.
Let’s take an example: a protein-rich soft cheese contains 37g of protein and just 169 calories per 100 g of food; a soft cheese provides 25 g of protein and 295 calories; and a normal soft cheese includes 21g of protein and nearly 400 calories per 100g of food.
How much protein do we need per day?
The recommendations classics in a balanced diet stipulated that between a minimum of 12% and a maximum of 15% of the caloric diarias debían proceed from the protein, however in the día sabe, recuerda the Dra. How much protein it brings will depend on each person. Someone who exercises a lot will do a lot more muscle work, break down more protein, and you will need to eat more both repair and build muscle that an individual sedentary.
The protein we need per day will also depend on our ballast. a person needs 0.8 g of protein per kilogram of weight and if physical activity is high, you may need up to 2g of protein per kilogram of weight.
When are protein-enriched foods suitable?
Protein-enriched foods provide more protein concentrationthey are satiating and contain fewer calories. They may be suitable for people who do a lot high intensity bodybuilding or have a very intense work in which the weight is loaded, as they would need to eat quantities high protein food to get the protein you need for your daily activity.
They can also be recommended for those who follow diets to lose weightThey eat few calories and do not absorb the proteins necessary to maintain muscle mass while losing fat.
In these cases, a protein supplement in the form of yogurt or cheese can help, says Dr. Costa.
Do we need fortified foods to get the needed protein?
With the exception of a person who does a lot of strenuous exercise or who is on a weight loss diet and eats little protein, if one wears a diet rich in meat, fish, eggs, legumes, nuts and dairy products (or soybeans and derivatives in the case of vegans) we can obtain the necessary proteins without having to resort to fortified foods, points out Dr. Costa.
In fact, in the Spanish diet there is usually a excess protein. According to the results of the ANIBES scientific study coordinated by the Spanish Nutrition Foundation (FEN), the average protein intake is well above the recommended limits. Only 10% of the population consumes between 12% and 15%, which is theoretically considered sufficient. 30% would be within limits and 30% would exceed limits for that macronutrient. Moreover, most of these proteins come from meat and derivatives.
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