Pancakes, yoghurts, cheese — supermarket shelves are packed with ‘high-protein’ versions of our favourite foods RN.

Whether it’s for gym gains or ‘healthy’ snacking, lots of us are buying these products in bulk, filling our baskets with spenny ‘protein-rich’ puddings, bars and chicken skewers that push up the cost of our weekly shop.

But, do we really need to? Are ‘high-protein’ foods grounded in science or just another foodie fad? We asked a nutritionist to give us her take.

What is protein?

First up, you might be wondering what protein even is.

“Protein is essential for so much more than just building muscle,” explains VJ Hamilton, a BANT-registered nutritionist and functional medicine practitioner.

“It’s made up of amino acids which help to repair tissue, produce hormones and support immune function. It can even help to balance mood and focus. Our bodies are unable to produce some of these amino acids naturally, so they have to be supplemented through our diet.”

And why are high-protein foods everywhere ATM?

Makes sense, but why the sudden obsession with eating more protein? Hamilton thinks it’s been “heavily fuelled by marketing”.

“We’ve been through decades of macronutrient confusion where fat was demonised, carbs became the villain and now protein is being positioned as the hero nutrient,” the nutritionist says.

“There is some truth behind protein however, as it is highly satiating [keeps you feeling fuller for longer], helps regulate blood sugar, supports lean body composition and contributes to sustained energy throughout the day.”

But, Hamilton explains, that means “good quality protein from whole food sources like eggs, fish, meat or legumes [plants in the pea family]” not “high-protein puddings, bars and shakes promising results without context — protein isn’t a magic fix in isolation”.

And that’s the issue with focusing too much on eating one thing. “Protein won’t necessarily get you better results,” says the nutritionist. “Especially if your body isn’t absorbing it well or you’re crowding out other important foods in the process. Quality, variety and your individual needs matter far more than simply chasing numbers.”

Are so-called ‘high-protein’ supermarket foods healthy?

In fact, her verdict on so-called ‘high-protein’ foods is pretty damning. “Many of these products are heavily processed, often packed with sweeteners, gums or low-quality fillers that can disrupt digestion and offer little beyond the protein itself,” she tells Cosmopolitan.

So, what protein-rich foods should we be eating?

“The best protein sources are whole foods that offer not just amino acids but things like B- vitamins, iron, zinc and healthy fats which help the amino acids to do their work.”

Think eggs, fish, chicken, meat and Greek yoghurt which “contain all nine essential amino acids in the right ratios for the body to use efficiently.”

“For plant-based diets, it’s possible to meet your needs, but it takes more effort,” she adds. “Foods like lentils, beans, quinoa, nuts, seeds, tofu and tempeh can all contribute, though most don’t contain the full spectrum of essential amino acids in isolation. That’s why combining plant proteins like rice and beans, or hummus and wholegrain bread, has been a cornerstone of traditional diets around the world for centuries.”

What about protein powders?

There is, however, one high-protein buy that Hamilton reckons is worth the cash.

“If you’re on the go, recovering from illness, or struggling to meet your protein needs consistently — especially in the mornings or around training — a clean protein powder can be a helpful top-up,” she says. “I often recommend options like pea or hemp protein which are plant-based, but still provide a good amino acid spectrum.”