Processed foods are often loaded with sugar, salt, and unhealthy fats, while their production processes frequently strip away essential nutrients, such as fiber, vitamins, and antioxidants.
Regular consumption of these foods has been linked to an increased risk of type 2 diabetes, obesity, heart disease, and even certain cancers. Despite these risks, many consume significant quantities of processed foods. Could increasing protein intake help counteract some of the adverse effects of processed foods?
Protein is a vital macronutrient for muscle building and various critical bodily functions. It supports energy production, strengthens the immune system, regulates pH and fluid balance, and facilitates oxygen transport. The recommended daily protein intake is approximately 0.8 grams per kilogram of body weight. (1)
An April 2025 study shed light on the impact of protein content in processed foods, comparing those high in protein to their standard counterparts.
Protein Mitigates Downsides of Processed Foods?
The April 2025 study published in Nature Metabolism examined the effects of consuming ultra-processed foods on energy balance and expenditure. The research compared two groups that consumed ultra-processed meals, which exceeded their calorie maintenance levels. One group’s meals contained a standard protein level (13%), while the other consumed a higher protein diet (30%). (2)
Over the course of 24 hours, researchers tracked each group’s energy expenditure and overall energy balance. The findings revealed that the higher-protein group experienced increased energy expenditure, consistent with previous protein-focused studies, despite both groups exceeding their calorie needs.
The high-protein, ultra-processed diet increased daily energy expenditure by approximately 128 calories compared to the standard protein diet.
The ultra-processed high-protein diet group overate less than the normal protein group, consuming 196 fewer calories daily. While the normal protein group exceeded their maintenance intake by 32%, the high-protein group overate by only 17%.
The high-protein group reduced carbohydrate intake. The normal protein group had a positive fat balance, while the high-protein group experienced a slightly negative fat balance.
“These are short-term studies. It’s challenging to extrapolate what would happen body composition-wise,” Dr. Norton suggested. “This data suggests there would be some body recompositioning effect happening.”
Research supports body recomposition through high-protein diets combined with increased energy expenditure, highlighting the effectiveness of this approach.
There are studies showing decreased energy intake with high-protein diets.
—Dr. Layne Norton
Scientists observed that individuals on regular protein diets consumed their meals faster. In contrast, those following high-protein diets chewed more per bite, resulting in a slower eating speed and a reduced gastric emptying rate.
This study aligns with previous research, confirming that high-protein diets boost energy expenditure and feelings of fullness. The high-protein group exhibited elevated overall insulin levels, suggesting that insulin may play a less significant role in fat loss than previously thought.
Why Consume a High-Protein Diet
Consuming a highly ultra-processed diet can lead to overeating due to its dense energy content, making it an unhealthy choice overall. Higher protein intake offers key benefits within such a diet, including enhanced thermogenesis, improved satiety, and potentially better body composition.
Prioritizing high-protein foods is an excellent strategy for those opting for a minimally processed diet. Similarly, incorporating more protein can still provide significant advantages for individuals consuming an ultra-processed diet.
“It’s a win for protein, which is why I have been saying for the last 20 years, high protein rocks for body composition and metabolic health, and this even applies to ultra-processed foods,” Norton concluded.
More In Nutrition
- Why Plant Protein Is as Effective as Animal Protein for Muscle Growth
- How to Identify Protein Quality
- Mini Cuts — The Short-Term Diet for Long-Term Muscle Gain
References
- Wu G. (2016). Dietary protein intake and human health. Food & function, 7(3), 1251–1265. https://doi.org/10.1039/c5fo01530h
- Hägele, F. A., Herpich, C., Koop, J., Grübbel, J., Dörner, R., Fedde, S., Götze, O., Boirie, Y., Müller, M. J., Norman, K., & Bosy-Westphal, A. (2025). Short-term effects of high-protein, lower-carbohydrate ultra-processed foods on human energy balance. Nature metabolism, 7(4), 704–713. https://doi.org/10.1038/s42255-025-01247-4
Featured image via Shutterstock/dropStock
