Protein has become a real food trend, with bars, shakes, powders, and even coffee and tea. It helps rebuild muscle, keeps you feeling full, and can help with weight management. But going overboard with protein can mean you're neglecting other important nutrients, like fiber.
Protein is a vital macronutrient. During digestion, it is broken down into amino acids, which the body uses to build its own proteins: from tissue repair to hemoglobin synthesis. The main sources of protein are lean meat, fish, eggs, dairy products, legumes and nuts. An adult is recommended to consume about 0.75 g of protein per kilogram of weight per day.
Fiber plays an important role in digestion, maintaining a balanced gut microbiome, and reducing inflammation. It is linked to a reduced risk of diabetes, stroke, and heart disease. However, most people get far less than the recommended 30 grams per day.
Protein's popularity is due to its visual appeal: muscle is immediately noticeable, while the benefits of fiber are more subtle. Marketing is actively fueling this trend, selling products with added protein as "healthy," and social media is creating a real "protein fever."
However, too much protein can be harmful: it overloads the kidneys, provokes stones, negatively affects bones, and in some cases causes nausea. Therefore, it is important to maintain a balance, choose a variety of protein sources, and do not forget about fiber and other necessary nutrients.
