From humans' earliest days foraging food, protein has been an essential nutrient to fuel our bodies. Now, protein additives can be found in everything from pancakes to coffee, and soon, the popular toaster pastry, Pop-Tarts.  

Does adding protein to these foods mean more health benefits?  

Temple Now spoke with David Sarwer, senior associate dean for research and strategic partnerships and director of the Center for Obesity Research and Education, and Gina Tripicchio, associate professor in the Department of Social and Behavioral Sciences and director of the Aramark Community Teaching Kitchen, about the latest food trend to pack protein into foods where it is not commonly found.

Temple Now: What’s driving this surge in protein-fortified foods?

Gina Tripicchio: Everybody is talking about protein, and protein is important, right? We need it. But now there are all these protein powders and supplements, and things that can be added to food products. We are seeing protein pop up in places where it's typically not found, like coffee and Pop-Tarts. We’re seeing food companies give items a "protein" spin to hopefully make consumers think that they’re better for them, but these efforts are really just to sell more food products.  

TN: How does this trend compare to others we’ve seen? 

GT: Food trends happen all the time. There was the sugar-free craze, and then the focus on fat. Everything was marketed as "sugar free" or "fat free" which in turn led to additives in foods. We've seen diet trends like the keto diet and Atkins diets promote a hyperfocus on protein for weight loss. Now there is all this attention on getting "enough" protein. The Pop-Tarts and the increase in high-protein cereals that we’re seeing—foods that have been historically mostly refined carbohydrates and disproportionally marketed to kids—are interesting examples of a newer iteration that focuses on protein. Do we need protein? Yes. Is protein a necessary macro nutrient? Yes. But if it’s being added to items where it really has no business being added, then it’s just a marketing ploy.  

TN: Pop-Tarts are such a nostalgic part of childhood for many of us. But when companies add protein to these familiar foods and market them as healthier, what should consumers be looking out for? 

David Sarwer: Pop-Tarts are well known in our pop culture landscape; they have been around forever. We've probably all had conversations with our friends about them. What was your favorite flavor? Did you toast them or not toast them? The movement to add protein to them is probably the manufacturer's way of asking: How can we market them as being a little bit healthier? But are you getting as much protein from a Pop-Tart as you would from another protein source in the morning, like an animal source? The answer is probably no. The reality is that you're getting a large percentage of sugar and carbohydrates. That is a big issue in the world of obesity and the American diet—the reliance and overconsumption of highly processed foods. 

Protein being added to Pop-Tarts on the surface sounds like a good thing, but we need to ask: Is this really a good thing and how do we know that? Yes, there's protein in it, and that sounds great. But what's the amount of sugar, carbohydrates and ultra-processed ingredients most consumers can't pronounce? And what are the potential effects of those things on our health and well-being? So, while protein is healthy, we've got to go beyond the headline to understand how healthy or not healthy that food is for our child or our family. 

TN: What are the best ways to get protein into our diets?  

GT: Animal and plant-based sources of protein from whole foods are the highest-quality options, rather than protein supplements and additions to highly processed foods. Whole food sources include things like meat, eggs, dairy, beans, certain types of grains, nuts and seeds—they will give your body the essential amino acids it needs to build and maintain muscle, along with other important vitamins and minerals. Protein supplements need to be reviewed carefully because they are not regulated by the FDA—some recent studies found that some protein supplements have high amounts of lead.  

It's also worth noting that our bodies have a certain amount of protein they need. They use that up (in the form of amino acids), but the body can't store excess protein—it has to be converted and then stored for energy, just like carbs and fats. Too much protein can also cause GI distress and other side effects.  

TN: Do most people actually need more protein in their diets or are we already getting enough from typical meals? 

GT: Most Americans do not need more protein. We aim for approximately 0.8 grams of protein per kilogram of body weight per day, and most Americans are eating more than that. Certain populations can have higher protein needs, for example: young, active adults; people who want to build muscle mass; perimenopausal and menopausal women; and aging adults. However, when people see protein mentioned everywhere, it puts that in their minds like, "oh, I’m not getting enough. I should just buy these Pop-Tarts. It's a little bit of extra protein." 

TN: What are some of the biggest challenges Americans face when trying to make healthy food choices? 

DS: Our culture and our environment make our food choices so incredibly convenient that we don't have to spend a lot of time thinking about it. We can swing into a Wawa to get our coffee in the morning and grab something very quickly that we take with us in our cars or on public transportation as we start our days. We often do the same thing on the way home when we're thinking about what we're feeding our families for dinner.   

We have so many competing demands on our time. The wide availability of ultra-processed, pre-prepared foods makes it more and more challenging for most Americans to find the time to do that little bit of detective work to understand where their foods are coming from and how they are being processed. I think a lot of people are genuinely confused about what a healthy diet looks like and how to consume one against the backdrop of all the other competing demands on our time.  

TN: What are the downsides to eating so many protein-enhanced products? 

DS: Eating protein-infused Pop-Tarts or similar items every so often is not the issue. The concern is the child or family that's eating them day in and day out, month in and month out. That's when we begin to see the downstream effects of people gaining weight. Nobody develops obesity from overeating on Thanksgiving, for example. It's longer patterns over time. 

TN: How can parents navigate this trend, particularly for the foods that are heavily marketed to children?  

GT: The first thing we always recommend for parents and kids is to shift to whole food sources whenever possible. Frozen and canned options can be just as good as fresh. But when we choose whole foods over highly processed ones—without needing to read a label—we're in a good place. The purpose of food is to fuel our bodies and, for children, to promote healthy growth and development. We don't want to eat foods that are all sugar with no vitamins, minerals, fiber or protein—these keep us full, energized and growing well. 

We should think instead about foods that provide more vitamins, minerals and healthy fats—without all the added sugars and sodium. However, it's also important to consider that some people do not readily have access to whole or less processed food items. That's what makes this "protein-added" trend tricky. Parents may see protein on the label and assume it's healthy, but we need to educate them to look closer. What's the ingredient list—30 items long? What's the protein source? How much sugar, fat or sodium is included? And most importantly, what could we pivot to instead that might be a better option? 

TN: So, it sounds like balance is key. How can families find that middle ground between healthy eating and simply enjoying food together? 

GT: Food is fundamental—we need it to grow, to live, to be healthy. But it's also meant to be enjoyed, right? And so, if you want to eat a Pop-Tart, just eat a Pop-Tart. If you're an adult, maybe it reminds you of your childhood. It's a joy you want to share with your children. Enjoy it with your family as a special treat. Eat those foods less often and focus on balancing your diet with more choices that are lower in sugar at your other meals, instead of making protein Pop-Tarts part of the usual rotation.  

Want to learn more? Join faculty members from Temple's Barnett College of Public Health on Wednesday, Nov. 5, for an expert panel discussion Powered by Protein: Recommendations and Current Controversies.