Eating protein-rich food without expensive additives: Nutrition expert shows how it's done

Whether in the supermarket, at the discount store, or at the gym, protein products are touted everywhere as "power superfoods." Bars, pudding, or pizza promise more protein and thus better health, muscle strength, and satiety.

But reaching for the expensive "high protein" label isn't worth it for most people – a recent market review by VZ Hamburg has just shown this again: Protein products are not only "expensive and unnecessary" but also heavily processed – and often anything but healthy. VZ's conclusion is therefore clear: "The vast majority of protein can be obtained from natural protein sources such as nuts, legumes, dairy products, and other animal-based foods. These generally contain no added sugar, sweeteners, additives, or flavorings – and in many cases, they're also significantly cheaper. So, go for them instead and leave protein products on the shelf!" And that's absolutely nothing new!

Uwe Knop, born in 1972, is a qualified nutritionist, author, and speaker for lectures at professional associations, companies, and medical training courses.

Yes, the criticism of these " protein products " is nothing new: Even amateur strength athletes and healthy individuals don't need these fortified foods. They are used in medical treatment, for example, for elderly, frail people, as well as in high-performance sports. However, these target groups don't buy overpriced "high-protein pudding" from the supermarket. The basic rule for the average Joe is this: We generally consume enough protein through our everyday diet, in which nothing is fundamentally and completely avoided—it's even enough for bodybuilders to gain a few extra pounds of muscle.

Protein-rich foods are primarily meat, fish, dairy products, and eggs. Some plant-based foods, especially legumes such as beans, lentils, and peas, are also valuable sources of protein, as is the good old potato. Specifically: A small 150-gram portion of white fish (e.g., Alaska pollock) provides 35 grams of protein; baked with 50 grams of Parmesan cheese, it adds another 18 grams – and the daily protein requirement for a 60-kg woman (48 grams) is already more than covered. And that's with just one ingredient in a meal. If you then eat another 150 grams of low-fat curd cheese in the evening, you'll provide your body with another 20 grams of protein on top. This alone shows: For your money, it's better to buy high-quality food than extremely overpriced protein products that offer no additional benefit.

The trend certainly doesn't seem to be stopping. The reason is simple: Protein-enhanced foods suggest fitness, slimness, strength, and health with that "extra protein kick" – hence, people are happy to pay far too much for them. Because it's not just intelligence that buys, but also the desire and hope for a "young and active life."

There always has to be a "superfood" on the market that is emotionally charged and marketed with a particularly healthy, vital, or energy-giving image – simply so that the correspondingly enriched foods can be marketed more effectively and thus sold at a significantly higher price. And for several years now, this "superfood" has been protein. Consumers are happy to spend much more money in the belief that they are buying something particularly healthy. That's all. Purely pecuniary reasons are at the heart of this, nothing more. There is neither a general "protein deficiency" that needs to be remedied with these foods, nor does the added protein provide any benefit beyond the needs – which are already more than satisfied in the population.

Exceptions include medical treatment of elderly, frail people, for example, and professional high-performance sports—but in these cases, special medications are used by specialist groups. Even vegans who aren't familiar with the topic should pay attention to their protein intake.

Very important, vital for survival . Our body cells are constantly renewed, so we depend on a regular supply of protein. The components that make up proteins , the amino acids, are divided into essential (indispensable) and nonessential (dispensable). We must consume the former through our diet, while our bodies can produce the latter themselves. Therefore, we cannot eat a "protein-free" diet; this "better-eating trend" will never exist.

Basically, there are neither reliable data nor guidelines on how many grams of protein are considered a "harmful upper limit." Healthy people can therefore eat their fair share – which they do these days, so we don't have any general deficiencies in the population.

" FINALLY EAT RIGHT " Enjoy honestly with a clear conscience - Trust your ETHICS & INTUITION by Uwe Knop

This article is from the EXPERTS Circle – a network of selected experts with in-depth knowledge and many years of experience. The content is based on individual assessments and is aligned with the current state of science and practice.