A recent paper focusing on the worldwide obesity epidemic suggests that the low levels of protein provided in modern diets might be partly to blame.
The authors of a review article recently appearing in the scientific journal Philosophical Transactions of the Royal Society B put forward that “the dilution of protein” in the modern processing of food has resulted in people feeling less satiated and thus contributed to overeating.
Their assertion is part of the “protein leverage hypothesis.” This theory suggests that the type of calories we consume can influence how much we eat, focusing particularly on protein.
Essentially, calories can come from carbohydrates, fats, or proteins. Yet the protein leverage hypothesis argues that insufficient protein intake can increase feelings of hunger, even if we consume sufficient calories from carbohydrates and fats.
More specifically, the researchers found that since approximately 15% of the body’s total energy intake is of protein, a small dip in the amount of protein in the diet yields “a disproportionately large increase in food intake” due to hunger.
If someone turns to low-calorie foods that are high in fiber to make up for this protein deficit, there may be no adverse effects. However, when they turn to processed foods, this often translates into consuming too many calories.
“Basically, when you don’t eat enough calories from protein in comparison to calories from carbs and fat, you end up eating more calories in an attempt to meet those minimum protein requirements and can often end up over-eating in general,” Megan Wroe, a registered dietitian based in California, told Medical News Today (MNT).
With the over-consumption of calories comes a greater risk of being overweight or obese.
As extensively covered in The Dallas Express, obesity is a worldwide problem that has been on the rise for decades, with grave consequences for public health.
In the U.S., the Centers for Disease Control and Prevention found that the adult obesity rate climbed from 30.5% to 41.9% between 1999 and 2017. Among children aged 2 to 19, the rate sat at 19.7% as of 2017.
Carrying excess weight can lead to various health issues, including heart disease, certain types of cancer, diabetes, depression, fertility issues, and more.
According to the World Health Organization, over 4 million people died due to obesity-related complications in 2017 alone.
In highly industrialized countries like the U.S., the relevance of protein leverage in surging obesity rates is more pronounced since processed foods rich in carbohydrates and fat tend to be more convenient than fresh foods.
As previously reported in The Dallas Express, “food deserts” can be found across the country and the state. These are communities devoid of local grocery stores offering fresh food options.
Nonetheless, as Jordan Hill, the lead registered dietitian with Top Nutrition Coaching, explained to MNT, it is worth paying attention to your daily protein intake.
“One could prevent [protein leverage] from contributing to obesity by prioritizing protein-rich foods at meal and snack times, aiming for balanced meals, staying hydrated, and managing portion sizes,” Hill said.
This doesn’t mean overdoing it on protein either, since avoiding carbohydrates and fat altogether could also lead to overconsuming calories to curb hunger or missing out on important nutrients.
“It’s important to note that carbohydrates and fats play unique roles in the body and are still essential nutrients to lead a healthy lifestyle,” explained Hill.
“Aiming for balance and moderation among the three macronutrients is recommended, and working with a registered dietitian can help individuals discover what an appropriate amount of each nutrient for them looks like.”
More research still needs to be done on protein leverage before it should be considered as a guide to fighting obesity, Hill added.
