Protein is a tool, not a trend

graceciaccia
Jul 30
9 min read

and when will fiber gets its moment?

School’s out in NYC, and summer is officially on. It has been HOT and busy, but now that my kids are fully in camp mode, I am determined to give all of my draft posts some love and get them posted. Two weeks ago, I attended the launch of the Zoe app. The fireside chats with their team of nutrition scientists were incredible. I really just went for the workout with Lia Bartha but the conversation exceeded my expectations. It was so validating to hear them discuss the protein hype—and even more exciting to hear them emphasize fiber’s role in long-term health. I had already started this post, but hearing Dr. Federica Amati speak gave me the push I needed to finish and share it. If you’re interested in this topic, I highly recommend checking out her work or listening to her on podcasts. She explains things in a way that’s very practical, clear, and refreshingly free of fear-mongering. If you’re interested, this is worth a listen.

I’ve been a vegetarian for almost 20 years and have spent just as long answering the age-old question: “But where do you get your protein?” I have nothing against good quality meat—my kids eat it often—but I’ve just never liked the taste or texture. Because I’ve had to field this question so many times, it’s become a topic I’ve stayed pretty close to. Somewhere along the way, we’ve been conditioned to believe two things: 1) meat equals protein, and 2) we all need more of it. You seriously can’t take a walk these days without someone telling you to eat more protein.

When in reality, as a population, we’re not deficient. What we are overwhelmingly lacking? Fiber. Around 90% of Americans don’t get the recommended 25–30 grams a day—and that’s a problem, because fiber feeds your gut, and your gut, well… it supports everything.

Why is protein so popular?

Protein gets a lot of hype — and not without reason. It’s the building block of muscles, the nutrient that keeps us feeling full after a meal, and the MVP for recovery after a workout. Muscle mass is a cornerstone of healthy aging, and adequate protein intake is critical for preserving strength, mobility, and resilience over time. Understanding how to optimize protein is one of the most impactful things you can do for long-term health.

But here’s where things get tricky:

Protein propaganda: Consuming protein doesn’t require gimmicks, just consistency and the right sources. Your protein should be coming from clean whole foods, not more processed garbage and not added to your popcorn (sorry, Khloe). When you start substituting meals with protein enhanced products, you are foregoing lots of other nutrients that come from a well rounded meal. You know we have gone too far when you see protein Cheerios 😩.
Not all protein is created equal. There’s a big difference between getting your protein from lentils, salmon, or eggs—versus ultra-processed bars, shakes, or “protein-packed” cereal. Processed protein delivers grams but not much else, in terms if nutrients. Focus on the whole package that the food is coming in— are you really getting your protein from a bar loaded with seed oils and sugar, or from a legume that’s quietly bringing fiber, vitamins, and all the good stuff along for the ride?
Fiber gets ignored. While we’re busy chasing protein, there’s another nutrient quietly working behind the scenes that deserves some serious attention — fiber.
On average, adults should consume about 28 grams of fiber per day, according to the American Heart Association. But more than 90 percent of women and 97 percent of men do not meet recommended intakes, according the Dietary Guidelines for Americans. Fiber is just as important as protein—maybe even more so—and balancing the two can have a huge impact on how you feel. The best source of fiber is fruits, veggies, legumes, whole wheats and nuts.

Protein isn’t a trend. It’s a tool.

It’s a foundational nutrient—not a fad—and how we use it matters. Protein is essential: it’s a building block for your tissues, muscles, and immune cells. But more isn’t always better.

Unlike carbs or fat, your body doesn’t store protein, which has led to a kind of protein panic. The truth? Most of us are already getting enough, and we’re actually pretty efficient at absorbing and using what we need. General recommendations range from 0.8 grams per kilogram of body weight for sedentary adults to 1.2–1.4 grams per kilogram for more active individuals. Needs may increase slightly during midlife (ages 45–65) or for athletes, but the average person isn’t walking around in a protein deficit.

What’s not helping? Protein that’s been processed, powdered, or packed into things that were never supposed to be high-protein in the first place (looking at you, protein popcorn 😩).

When we start substituting real meals with shakes and bars, we miss out on the full spectrum of nutrients a balanced plate provides. Protein wrapped in sugar, seed oils, or artificial ingredients doesn’t move us closer to wellness—it pulls us further away.

The good news? Getting enough protein from whole foods isn’t nearly as hard as it’s made out to be. Legumes, nuts, seeds, eggs, dairy, tofu, whole grains, and even veggies can all add up—without the added junk.

Not All Protein Is Created Equal.

When most people hear “protein,” they think meat—chicken, steak, eggs, fish. But not all protein sources are created equal when it comes to long-term health.

Animal proteins have high bioavailability and are rich in essential amino acids like leucine, which plays a key role in muscle protein synthesis. They also provide important nutrients like vitamin B12, heme iron, and zinc—nutrients that are either lacking or less bioavailable in plant foods. This makes animal protein especially effective for muscle building and recovery.

But the traditional narrative that plant proteins are “incomplete” or inferior? That’s been debunked. Plant-based proteins not only support muscle growth and performance, they’re generally lower in saturated fat, come packaged with fiber and phytonutrients, and are easier on the planet.

Recent research highlights their major impact on longevity and chronic disease prevention and the science on longevity is compelling:

A meta-analysis of 32 studies (700,000 participants) found plant protein linked to an 8% reduction in overall mortality and a 12% lower risk of cardiovascular death.(PubMed).
Harvard-led stud found a 19% lower risk of cardiovascular disease in those with a higher plant-to-animal protein ratio (~1:1.3).
Another long-term study showed that replacing just 15g of animal protein daily with plant protein led to a 10–12% reduction in death from all causes, including heart disease.
AND a massive U.S. study following 400,000+ people over 16 years found that replacing just 3% of daily energy intake from animal protein (roughly 15 grams of protein on a 2000 calorie diet) with plant-based protein was linked to:
- 10% lower overall risk of death
- 11–12% lower risk of dying from cardiovascular disease(Source: PubMed )

This isn’t about going vegan or cutting out meat entirely. It’s about recognizing the power of small, sustainable shifts. Even swapping one meal or snack a day. The Mediterranean diet, one of the most studied and recommended eating patterns in the world, reflects this exact concept.

As Mark Bittman says: “Eat food. Not too much. Mostly plants.”

These benefits likely stem from the unique nutrient profiles of plant proteins, which provide not just amino acids but also fiber, antioxidants, and anti-inflammatory compounds. And the best part? Many of these plant-based protein sources bring a little extra to the table—like fiber, one of the most overlooked (and underrated) nutrients we could all use more of.

Take a look at the numbers below. You’ll be surprised how much protein some of these foods contain. And here is a list of 13 complete protein sources, in adequate amounts, from plants.

Let’s give fiber the moment it deserves.

Fiber is the part of plant foods your body doesn’t digest—but that doesn’t mean it’s useless. Quite the opposite. Fiber helps your gut bacteria thrive, which supports everything from digestion to immunity to mood regulation. And considering how much attention the gut microbiome is getting lately, it’s about time fiber got its moment too.

Soluble fiber is the kind that dissolves in water and becomes gel-like in your digestive tract. It slows digestion, stabilizes blood sugar, and—most importantly—feeds your good gut bacteria. You may have heard the term prebiotics buzzing around lately. Not all soluble fiber is prebiotic, but many forms are. When these fermentable fibers are broken down by your gut bugs, they produce beneficial short-chain fatty acids (tiny compounds that help lower inflammation and support the gut lining) which help:

Reduce inflammation
Strengthen the gut lining
Support immune function
Even boost mood via the gut-brain axis (hello, serotonin)

If you know me, you know I love a good gut. There’s growing research linking gut health to metabolism, hormones, brain function, and overall vitality.

Insoluble fiber, on the other hand, doesn’t dissolve—it acts more like the broom of your digestive system. It adds bulk to your stool and helps keep things moving. Both types of fiber matter, and most whole plant foods offer a little of each.

Here are some examples to load up on:

Soluble fiber: oats, chia seeds, flaxseeds, legumes, sweet potatoes, apples
Insoluble fiber: whole wheat products (especially wheat bran), quinoa, brown rice, lentils, leafy greens like kale, nuts and seeds, and fruits with edible skins like pears and apples

95% of Americans don’t get enough fiber. But small shifts—like adding an extra scoop of lentils to your soup, sprinkling chia seeds onto your yogurt, or eating the apple with the peel—can really add up. We have been brainwashed to fear carbs. But the truth is whole grains, (not over-processed and bleached flours) support the body in a way protein cannot. Don’t even get me started on the fruit fear.

Protein and Fiber: Balance Is Key

Let me be clear: this isn’t about choosing either protein or fiber. Your body needs both. The key is balance — and paying attention to what might be missing in your meals.

When you combine protein and fiber, you’re basically giving your body a double win: protein for strength and satiety, fiber for gut health and blood sugar stability. They work beautifully together. And meals that include both tend to keep you fuller longer, with fewer crashes or cravings.

Here are just a few simple pairings that pack both:

Oats + nut butter + chia seeds + berries
Banana with nut butter. (I’m currently obsessed with pistachio butter)
Lentil or bean-based soups
Whole grain toast with avocado and scrambled eggs
Yogurt with nuts/seeds with some fruit and/or honey
Salmon/Steak with a side of roasted sweet potatoes and sautéed greens
Smoothie with fruit and seed or nut butter
Cottage cheese with fruit
Carrots or other veggies with hummus. My current fav hummus.

Scoop Smarter

It’s not a one-size-fits-all equation. Your needs depend on your body, lifestyle, and goals. Most people get enough protein from eating a well balanced, whole food diet.

If you do choose to go the protein powder route, here are some ways to help you choose the safest:

Know Where Your Protein Comes From: Whenever possible, choose sustainably farmed protein sources with low contamination risks.
Pay Attention to Flavoring and Additives: Choose protein powders with minimal ingredients.
Look for Transparency in Testing: Choose brands that provide third-party lab tested results for contaminants like heavy metals, pesticides, and toxins.
Check for Certifications: Opt for products with certifications like NSF Certified for Sport, Informed-Sport, or USDA Organic, which indicate independent testing for safety and quality.

Focus on the fundamentals

Don’t strive for perfection, strive for consistency. Small, intentional changes go a long way.
Listen to your body, not TikTok. Align your protein strategy with your personal health goals — not the influencers you follow.
Choose high-quality protein sources and always remain an informed consumer.
Your protein needs change with age, activity level, and health status. Regularly reassess your intake and how your body responds.
Animal proteins offer unique benefits through nutrient density and bioavailability — focus on quality sources like fish, lean meats, and dairy, while limiting processed meats.
Instead of just chasing protein, look at the bigger picture: a well-rounded, nutrient-dense diet is key.

Tips:

Try blending a few of your favorite seeds into a clean, diverse protein powder. Many seeds come pre-ground (like these) which makes this super easy. My go-to mix includes chia seeds, flaxseeds, hemp seeds, and sacha inchi powder—I sprinkle it on yogurt or toss it into smoothies. Lately, I’ve even been experimenting with a protein coffee blend—look at me getting trendy! Since I’m not much of a breakfast person but know I should start my day with something, this works perfectly for me. Plus, I’m not a fan of most store-bought protein powders.

And to answer the classic question, “Where do you get your protein?”—I’ve been carrying nuts around with me for at least 15 years. Here’s some photographic evidence (Instagram filter and all) of me at a 2010 music festival munching on almonds I packed myself.

One last thing to remember: you can eat all the protein in the world, but if you’re not strength training, it won’t do much for building muscle or staying strong.

I love hearing from all of you. Feel free to email me or comment with any questions!