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Your body needs protein — that’s a fact.  

“Protein does a lot of great things for us. It helps build and repair muscle and other tissues, moves oxygen and nutrients around our bodies, and is involved in many important bodily functions, including digestion,” said registered dietitian Caroline Susie, a spokesperson for the Academy of Nutrition and Dietetics. 

But when you talk to different people about protein, the odds are good that you’ll hear plenty of contradictory statements. It seems many of us are confused about everything from how much protein we need, to whether all sources are created equal. 

Let’s clear up some confusion on this mighty macronutrient. 

Myth 1: We all need the same amount. 

For adults, the U.S. Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. “This should not be considered an optimal amount for many people,” said Susie. “The RDA is the lowest bar to prevent deficiency.” 

As with most things in nutrition, there’s no simple answer when it comes to protein requirements. Susie said that our ideal intake depends on many factors including our activity level, age and whether one is pregnant or lactating.  

“As we age, we start to lose muscle mass, so we can benefit by eating more protein,” Susie said. All this is to say that you need to individualize your protein intake based on your specific needs. 

Myth 2: All plants are created equal.

With the rising popularity of plant-based eating, you may have heard that foods like beans and nuts are great sources of non-meat protein. Not necessarily.  

A cup of cooked black beans has 15 grams of protein, but 41 grams of carbs, so it should be considered as more carbs than protein.  

An ounce of almonds has 6 grams of protein, yet double that amount of fat, so should be thought of primarily as a fat source and protein secondary. 

“You need to be more aware with plant-based eating that you are getting all the protein you require,” Susie said. There are plant options like tofu, tempeh and seitan that tend to be more protein-dense. 

But as long as you are meeting your individual total protein requirements, Susie said it does not matter much if they mostly (or all) come from plants. 

Myth 3: Eat only lean protein.

You’ve probably heard that if you are eating animal-based proteins you should focus mostly on “lean proteins.”  

What does lean protein mean? The loose definition of a lean protein is one that has no more than three grams of fat per ounce. That would include items like chicken breast and pork tenderloin.  

Salmon, full-fat yogurt and eggs, on the other hand, would not be considered lean proteins.  

Some of the focus on lean proteins is a holdover from the days when fat was the enemy. 

“You want to limit your intake of saturated fat from meats like beef, but you still can eat animal-based protein foods that are higher in fat,” Susie said.  

For instance, she zeroes in on salmon, a serving of which has three times as much fat as a serving of ham. But a big chunk of fat in salmon is in the form of heart-healthy omega-3s.  

Eggs provide not just fat and cholesterol, but also a range of essential micronutrients as well as very high-quality protein. 

“Fat in yogurt can make it more satiating,” Susie noted. You need to look at the whole nutrition picture of non-lean proteins.  

And there’s nothing wrong with enjoying meat that’s higher in fat, as long as it fits into your total fat, saturated fat and calorie budget for the day. 

Myth 4: You need protein powder.

You can find countless types of protein powders on store shelves and online today. And, no doubt, they are a convenient way to add protein to your diet.  

While powders are a great protein source, Susie stressed they shouldn’t act as a substitute for whole food sources, both animal and plant alike.  

“Food is so much more than protein, and can provide valuable nutrients that you don’t get in powders,” Susie said.  

And she believes most people can meet their protein needs without using powders. So don’t make powders your primary protein source, but rather a small part of a varied protein diet. 

Myth 5: High protein diets are best for weight loss.

By increasing both the thermic effect of eating — the energy (calories) you need to spend to process what you eat — and satiety, protein is often heralded as the macronutrient you need more of to shed pounds. And, yes, some research suggests that focusing on eating a bit more protein can help with weight loss efforts.  

But Susie cautioned that there is a limit to this effect, and simply adding a lot more protein to your diet is not a weight loss guarantee. “Too much of anything is excess calories that can contribute to weight gain.”  

She recommends taking a more personalized approach to your nutrition, and finding what works for you instead of just assuming eating large amounts of protein is what you should be doing.  

And, yes, it is possible to lose weight and keep it off on a diet that contains a good balance of carbohydrates, protein and fat. 

Reprinted with permission from Environmental Nutrition, a monthly publication of Belvoir Media Group, LLC, 1-800-829-5384, EnvironmentalNutrition.com.) 

© 2024 Belvoir Media Group. Distributed by Tribune Content Agency, LLC.