Low Protein Processed Foods Associated With Overeating

This is a short summary of a research study from the Obesity journal from Wiley.

Grech, A, Sui, Z, Rangan, A, Simpson, SJ, Coogan, SCP, Raubenheimer, D. Macronutrient (im)balance drives energy intake in an obesogenic food environment: An ecological analysis. Obesity (Silver Spring). 2022; 30( 11): 2156- 2166. doi:10.1002/oby.23578

The Yolk

• If not enough protein is consumed, more calories in other areas will be consumed to make up for it (carbs, fat, and overall processed foods)
  • It’s called the protein leverage hypothesis
  • Processed food often lacks protein
• The study included 9,341 Australian adults over about a year of self reported food intake
  • On average, participants ate 2072 calories per day
    • 18.4% from protein
    • 43.5% from carbs
    • 30.9% from fat
    • 2.2% from fiber and 4.3% from alcohol
  • Caloric intake results from the beginning of the day (breakfast):
    • Those who ate the smallest amount of calories ate more calories the rest of the day
    • Those who ate the largest amount of calories ate fewer calories later in the day
    • Those who ate lower protein had overall poorer quality diets high in processed food
  • Carb and fat intake was shown to be higher in lower protein diets, which has high processed food consumption as well
• One consideration is that processed food has an addictive nature to start with, so is it related to protein compensation or processed food in general?
• They suggest not to jump to eating a super high protein diet or knock on the low protein ones from healthy populations – protein should still be 10-35% of daily calories

Perspective

• Protein has been shown to be associated with weight loss – it is important to eat enough of it, and try your best to have it be part of a healthy breakfast
• Be aware of balancing your diet with carbs, protein, and fat and avoiding ultra processed foods where possible, especially if weight loss is your goal
  • At least 10-35% of your calories should come from protein
  • If that number is confusing – Add protein to every meal and snack
• As shown in the chart below, protein choices can include most meats, eggs, dairy products, nuts, seeds, beans, quinoa and even small amounts in some fruits and vegetables

Research & Resources

• Ultra processed food diet led to more carb and fat intake and more weight gain
• Protein intake was associated with weight loss
• Where’s The Protein?