The Problem With Putting Protein on a Pedestal

When protein becomes the only focus, other important aspects of nutrition often get pushed aside.

1. Carbohydrates Become Villainized

Carbs are your body’s preferred source of energy, especially for the brain and muscles. They are essential for health. As protein became more heavily marketed in wellness and diet culture, carbohydrates slowly became framed as the “bad” nutrient by comparison. Ironically, many people trying to build muscle or improve athletic performance are encouraged to eat massive amounts of protein while under-eating the carbohydrates that actually fuel their workouts. Diet culture often acts as though people must “choose” between carbohydrates and protein. But balanced meals usually work best when both are included. Many food sources of carbohydrates also provide fibre, vitamins, minerals, and cultural connection. Cutting them out in pursuit of “more protein” can make eating feel restrictive and stressful without providing any additional health benefits.

2. Fibre Gets Ignored

Most people already do not meet recommended fibre intake levels, and prioritizing protein at the expense of carbohydrate-rich plant foods can make that gap even larger. A major issue with the “high-protein everything” trend is that it can unintentionally displace fibre-rich foods.

Fibre supports functions in gut health, digestion, maintaining optimal cholesterol levels, blood sugar regulation, and contributes to fullness and satisfaction.

A large part of diet culture is finding ways to maximize protein intake, but replacing balanced meals with protein bars and shakes often worsens our need for variety.

3. Satisfaction Is About More Than Protein

Social media often claims protein is the key to staying full, but satisfaction is a different cue. Fullness and satisfaction both impact our appetite via our body’s innate regulatory system. But they are very different cues that require different ways to honour. Meals tend to feel most satisfying when they include all nutrients- protein, carbohydrates, fats, fibre, flavour and enjoyment. Our bodies provide a sense of mental satisfaction when we are meeting our needs of preference. Food policing neglects our innate preferences and can lead to dissatisfaction and warp our relationship with food.

If people start to prioritize protein not because they enjoy it, but because they’re afraid of hunger, weight gain, or cravings. This can lead to a disordered eating symptoms such as:

• Tracking food obsessively

• Ignoring food preferences

• Feeling guilty or shame for not eating the “right” foods

• Intense cravings for missing nutrients like energy or fats

• Significant emotional eating

More Protein Is Not Always Better

Most people in North America already meet their basic protein needs. Some groups may need more protein (and energy) like athletes, older adults, or people recovery from illness or injury. But for the average person, there is no gold medal for consuming the highest amount of protein possible. Eating excessive protein while neglecting other nutrients does not automatically equal health or better performances if it displaces other important nutrients.

Over-consuming protein also has negative health consequences. In extreme cases, it can increase risk of kidney stones, digestive issues, and malnutrition.

At the end of the day, going from inadequate protein intake to adequate intake can improve recovery, fullness, and muscle maintenance. Going from adequate intake to extremely high intake often provides little additional benefit for the average person.

The Bigger Picture- Thoughts from a Dietitian

Current evidence show that the estimated needs for protein intake on average is 0.8g/kg body weight per day. This tends look like having a source of protein with meals and snacks regularly throughout the day. For example, having eggs or peanut butter with breakfast, meat/fish/plant-based protein with lunch and dinner, and adding the same or other sources like greek yogurt or nuts with snacks in between meals. Supplemental use can have a place if we are being more intentional with protein intake in context of fueling for lifestyle preferences like veganism/vegetarianism, or for higher needs in specific life stage, physical activity and recovery.

Protein matters. So do carbohydrates, fats, fibre, vitamins, minerals, hydration, enjoyment, culture, access, and mental well-being. The healthiest eating pattern is rarely the one that obsesses over a single nutrient. It’s the one that is sustainable, flexible, nourishing, and realistic for your life. You do not need to turn every snack into a protein challenge to be healthy.

Disclaimer: the information provided is not intended as medical advice or to diagnose or treat a medical disease. It is strictly for informational purposes. Consult with your medical provider such as a dietitian before implementing any dietary changes, the information provided does not replace medical advice provided by your healthcare provider.

Created with AI assistance by Abby Hsiao, Dietitian

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Work cited

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Canada’s Food Guide. “Make It a Habit to Eat Vegetables, Fruit, Whole Grains and Protein Foods.” Government of Canada, https://food-guide.canada.ca/en/. Accessed 7 May 2026.

Harvard T.H. Chan School of Public Health. “The Nutrition Source: Protein.” https://nutritionsource.hsph.harvard.edu/protein/. Accessed 7 May 2026.

Harvard T.H. Chan School of Public Health. “The Nutrition Source: Carbohydrates.” https://nutritionsource.hsph.harvard.edu/carbohydrates/. Accessed 7 May 2026.

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U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025. 9th ed., December 2020, https://www.dietaryguidelines.gov/. Accessed 7 May 2026.