Insights from SINU on protein intake: how to choose wisely, avoid risks, and ignore fake food news
Protein-rich foods: when marketing goes too far
In recent years, high-protein foods have become increasingly popular among Italian consumers. From protein bars and yogurts to plant-based drinks and even ice creams and cold cuts, the market is overflowing. But the Italian Society of Human Nutrition (SINU) warns: it’s not just a matter of quantity, but also quality.
According to EU Regulation No. 1924/2006, a food product may be labeled as a “source of protein” only if proteins account for at least 12% of its energy content (20% for “high protein”). Despite growing demand, the trend is slowing. In 2024, only 4% of the 3,300+ products analyzed by the Immagino Observatory (GS1 Italy) featured protein-related claims.
More protein doesn’t always mean healthier
Why are so many people adding protein-rich foods to their diet, even when not following athletic or medical diets? According to Prof. Daniela Martini (University of Milan and SINU), the average Italian diet already includes enough protein.
The updated LARN recommendations confirm that high intake of animal protein, especially from red and processed meats, increases the risk of all-cause mortality. In contrast, plant proteins are associated with lower risk of cardiovascular disease and death.
Plant protein: benefits and processing matters
Not all protein sources are created equal. Legumes, whole grains, and nuts provide high-quality plant-based proteins, plus fiber, antioxidants, and bioactive compounds. But bioavailability is key.
Dr. Sabina Sieri (National Cancer Institute of Milan) reminds us that pairing legumes and grains ensures a complete amino acid profile. Yet, industrial processing may reduce the nutritional value of protein-rich foods. So, not all plant-based products are healthy by default.
Marketing, misinformation, and consumer confusion
One of the biggest dangers? Misleading labels and nutritional myths. Many believe that reducing carbs and increasing proteins leads to quick weight loss. Others assume all protein-rich products are healthy. But overconsumption of protein, especially ultra-processed animal-based products, can backfire.
The SINU calls for greater consumer education and label awareness, encouraging balanced meals instead of excessive focus on individual macronutrients.
Final thoughts: choose balance, not hype
There is no protein deficiency emergency in Italy. The real need is for nutritional education. Simple dietary changes—like eating more legumes, nuts, and whole grains—can lead to major long-term benefits. In short, proteins are important, but they don’t work miracles. A balanced and mindful diet remains the healthiest approach.
FAQ
1. How much protein do I really need each day?
Roughly 0.8 g per kg of body weight for a healthy adult, adjusted for age and activity level.
2. Are plant proteins complete?
Not always, but combining legumes and grains ensures all essential amino acids.
3. Do high-protein products help you lose weight?
Not directly. Weight loss depends on calorie balance and overall lifestyle.
4. Is too much protein dangerous?
Yes, especially animal protein, which can increase cardiovascular and mortality risk.
5. Should I take protein powders?
Only if advised by a healthcare professional. Natural foods are generally better.
6. Do proteins help build muscle?
Yes, when combined with consistent training and balanced nutrition.
7. Should every meal include protein?
Not necessarily, but spreading intake throughout the day helps absorption.
8. Do kids need more protein?
Proportionally, yes—but a varied diet usually covers their needs.
9. How to identify ultra-processed products?
Long ingredient lists with additives and unfamiliar names are red flags.
10. What are the best plant protein sources?
Legumes, nuts, seeds, tofu, tempeh, quinoa, and whole grains.
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