How much protein do we actually need? Here’s another food we should be maxxing instead

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“That’s really key to this because most of the high-protein products, especially the stuff that protein is added to — potato chips, ice cream, beer, etc., that’s whey. It’s almost always dairy,” said King.

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A solution to contradictory issues

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Other factors could explain why protein is so popular right now. For one, it offers a solution to multiple, seemingly contradictory dietary questions. Want to lose weight? Eat more protein. Want to gain weight in the form of muscle? Eat more protein.

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“It’s this win-win proposition in a diet and anti-fat culture,” King said.

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We also live in a largely nutritionist culture, where food is reduced to its biochemical components as a route to health, rather than purely a means of pleasure, sociality and community.

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Combined with the flood of health and fitness inspiration on social media, the obsession to optimize our bodies has only intensified, King said.

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The truth is, the average Canadian gets enough protein without even thinking about it. The recommended daily amount is 0.8 grams per kilogram of body weight. Some populations may benefit from additional protein, such as older adults, elite athletes or people recovering from illness.

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But “most people don’t need as much protein as social media would have you believe,” according to Amy Symington, a nutrition professor, researcher and chef for Forward Food Canada.

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We’ve forgotten about fibre

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Symington said what we mainly see in Canadians is a diet-quality deficiency.

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“Protein is important, very important, but more isn’t always better,” Symington said. “The bigger nutrition story isn’t simply just eating more protein. I think it should be more about choosing healthier sources of protein while getting enough fibre.”

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That means avoiding processed foods disguised as healthy because they have added protein.

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“A chocolate bar is not necessarily the most nutrient-dense food, although it has protein in it,” Koch said.

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Instead, reach for whole food sources of protein, such as meats and fish, eggs, Greek yogurt and cottage cheese, or plant-based foods like tofu, soy, beans, legumes, nuts, seeds and whole-grain breads and oats. Not only are these foods high in protein, but they also include fibre, healthy fats, vitamins and minerals.

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“As a culture, we’ve been very good at counting grams of protein, and just have completely forgotten about the fibre,” Symington said.

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“We’re not protein-deficient as a population, but we are fibre-deficient, and fibre has been shown to reduce our risk of all of the major chronic diseases.”

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