It’s confusing out there when it comes to nutrition. There is information coming at us from every angle: eat this, don’t eat this, this is good, this is bad, this diet is the best, the next fad, the best supplement, etc. If you feel inundated by diet culture and the constantly moving targets, you are not alone. It can be hard to cut through the noise and figure out a healthy way forward, but that is precisely what I hope to help you with.
(Short on time? Click here for The Bottom Line)
Lately, you might be feeling pressured to eat more protein. Protein is a trend I am looking forward to moving past. Don’t get me wrong, protein is important, and most people are not getting enough. Adequate amounts are key to maintaining and building muscle, and improving health and quality of life. However, the source of protein is equally as important.
Fibre on the other hand is a trend that I hope stays. Whole food fibre is unparalleled and by far the best value for successful health outcomes and weight management. However, it’s the same idea as protein and the source of fibre is also important.
If you know me at all, you know I am team fibre. But that does not dismiss protein. Remember, it is not about pitting one nutrient against another. And that is exactly what I want you to take away as you read this. Chasing a specific macro or micro nutrient, is not a helpful or healthful way to live. It is also another form of a “diet” pattern, which we are trying to shift the focus away from.
Before we go further, here are a refresher on some terms to make all of this a little easier to follow:
- Calories: units of energy. These come from macronutrients.
- Macronutrients: nutrients you need in “big” amounts. There are three types – protein, carbohydrates, fats.
- Micronutrients: nutrients you need in “small” amounts. These are composed of vitamins and minerals.
- Fibre: this is a type of carbohydrate. You cannot digest it, but it works wonders for your body and health.
People chase protein or fibre only to completely ignore the other nutrients found in food. Here’s the thing though: we do not eat macros and we do not eat micros. We eat food, not components of food.
Food comes as a whole package. Whether you are talking about cereal or bread, fruits or vegetables, beans or steaks, or nuts or chips. Regardless of the degree of processing, we are eating a whole package of food, not just one nutrient in isolation. And here’s where I see a common pitfall. In the name of “chasing macros” (i.e. let me get more protein or fibre in), we end up missing the other nutrients that come with our food.
In my clinical practice, I commonly hear people tell me they choose steak for protein to “get more protein”. And while they do get protein from that red meat, they also get saturated fat. That’s the unhealthy kind of fat we recently learned about. Steaks are also calorically dense, meaning they are taking in many additional calories. This is where the whole package of food really matters. If we look at a plant-based source of protein, such as tofu, it still gives you protein, but also comes pre-packaged with fibre and healthy fats, while having a lower calorie density!
By the way, how much protein do you need per day? Here’s a quick reference:
| 0.8 g/kg | Avoid Deficiency |
| 1.0-1.2 g/kg | Maintain Muscle |
| 1.5-1.6 g/kg | Build Muscle |
| 2.0 g/kg | Too Much* |
*Nuance: if you are an intense athlete, take bodybuilding very seriously, or have specific circumstances, then 2.0 g/kg protein daily may help. But for most of us, it is simply unnecessary. And it’s really hard to consistently eat that much protein without forcing, stuffing, and not enjoying life or food.
What about fibre? How much do you need per day? It depends on your age and gender. Brush up on the targets here and remember to drink plenty of water.
While these targets and evidence based recommendations are important, do not lose sight of the concept of the whole package of food. If you don’t pay attention to the other components consumed, you end up in a mismatch between behaviours and expected outcomes.
This can lead to significant frustration and negative self-talk, which damages your self-efficacy, self-confidence, and self-esteem (more on the ‘self’ topics later). This tends to actually perpetuate weight gain, worsened chronic disease, and ingrained unhealthy habits.
I will leave you with a great nutrition approach and summary from author Michael Pollan: “Eat food. Not too much. Mostly plants.”
This is a powerful reminder and hopefully empowers you to cut through the noise and the misinformation overload. Focus on real whole-foods rather than food-like substances or ultra-processed junk, prioritize a plant-predominant eating pattern, and eat mindfully and in moderation.
As always, remember to chase progress, not perfection.
I believe in you,
Dr. Khimji
The Bottom Line
The world of nutrition and dieting are confusing and overloaded with misinformation. A common trend is people “chasing macros”, such as strong desires to “get more protein” or “eat more fibre”. Both protein, fibre, and other nutrients definitely matter, but isolating them perpetuates the diet mentality and is not how we work as human beings. We eat food, not components of food. And food, regardless of degree of processing, comes as a whole package. Some protein choices are pre-packaged with saturated fat high in calories, while other protein choices have low fat and even come with fibre. Zoom out, try not to get stuck in the weeds. Focus on real whole-foods rather than food-like substances or ultra-processed junk, prioritize a plant-predominant eating pattern, and eat mindfully and in moderation.