Trendy protein-rich snacks: Is the hype healthy or dangerous?

Trendy protein-rich snacks: Is the hype healthy or dangerous?

More and more people are turning to protein-rich snacks and foods, which can now be regularly found on supermarket shelves. Whether crepes, pasta or pizza – the selection is growing rapidly. According to a report by BBC Africa Celebrities like Khloe Kardashian and Zac Efron have boosted the marketing of these products. The trend is also reflected in the sales figures: in the first months of 2025, 8.3% of newly introduced foods were already high in protein, compared to 6.1% in 2024 and 4.6% in 2023.

Mintel's Kiti Soininen points out that many products marketed as high in protein actually contain significant amounts of natural protein. However, a personal trainer, Ethan Smith, advises getting protein from whole foods rather than resorting to heavily processed snacks. To be considered protein-rich, products must derive at least 12% of their energy from protein. The benefits of a high-protein diet are well known: from muscle building to athletic performance to support during pregnancy.

About protein consumption

Like Dr. Paul Morgan points out, 1.6g of protein per kg of body weight is ideal for building muscle, while 1.2g is useful for general health. However, there are also critical voices, especially with regard to ultra-processed protein-rich foods. Excessive consumption can lead to unwanted weight gain as excess calories are stored as fat. An example of this is the Nature Valley protein bars, which at 489 kcal per 100 g contain only slightly fewer calories than Cadbury brunch bars at 485 kcal.

The pricing also shows differences: Tesco protein penne costs £4.80 per kg, while regular penne costs just £1.29 per kg. This raises the question of whether protein-rich products are actually a useful addition to your diet. Experts advise using them specifically, especially when additional protein is needed, but not as a main component of the diet.

The dark side of processed foods

But it's not just the protein-rich diet that has its pitfalls. A recent report from The Conversation shows that high intake of highly processed foods (AUT) is associated with 32 negative health outcomes, including diseases such as heart disease, type 2 diabetes and obesity. These products are often high in fats, sugar and salt, while offering little in the way of fiber, vitamins or minerals.

The National Consumption Study II shows that since the beginning of the 2000s, around 50% of the energy intake of German adults has come from highly processed foods. This could be a reason for increasing mortality in the population, further increasing concerns about health impacts.

A look into the future

The ability to eat healthily and the quality of the food we consume are critical to public health. More understanding of the dangerous elements of ultra-processed foods is reportedly needed to improve the safety and nutrition of these products, particularly for vulnerable populations.

In a world where the trend towards protein-rich foods continues, the challenge remains to ensure a balanced diet that preserves both nutrients and natural taste. A conscious approach to food could be the key to better well-being.

As we wait for the next trend to hit supermarket shelves, the question remains: How can we improve our diets without relying on highly processed options? A healthy middle ground could be the key to success.