Bars, yogurts, drinks… Products that promise a high protein intake are multiplying on the shelves. But, behind the promises on the packaging, the nutritional reality is sometimes very different.
Essential for preserving muscle mass and regulating appetite, proteins are essential allies in any weight loss strategy. The food industry has understood this well: products labeled “rich in protein” are now invading the shelves. However, behind this marketing argument, the composition often tells another story. Many snacks feature a few grams of protein, but mostly hide sugars and fats that make the calorie counter explode. Under the guise of a healthy snack, these hidden calories can quickly sabotage your weight loss goals.
To avoid this trap, nutritionist Deepsikha Jain offers an express method which is based on the information already present on the packaging. The idea is to look at two numbers that anyone can find on the nutrition label: the amount of protein per serving and the total energy intake, usually expressed in calories.
She uses the example of a protein bar. The label says 10 grams of protein for 253 calories. At first glance, the product appears to live up to its promise. However, when we analyze the energy distribution, we see that the share of proteins remains limited compared to all calories. To understand this, just do a simple calculation: multiply the amount of protein indicated on the label by ten, then compare the result to the total number of calories in the product. If the number obtained is higher than the number of calories, the snack can be considered truly high in protein. Otherwise, this means that proteins represent too little of the energy intake.
Let’s return to our example. A bar containing 10 grams of protein gives 100 when you multiply this number by ten. Compared to the product’s 253 calories, this result shows that protein only makes up a small portion of the total energy and therefore does not deliver on its promises.
Another example: a plain Greek yogurt claims to contain 8 grams of protein for around 70 calories per serving. Indeed, by multiplying 8 by 10, we obtain 80, which is a value greater than the number of calories. To see more clearly, here is the application of this 5-second test on these two products:
As you will have understood, it is no longer enough to blindly trust attractive packaging or “fit” words written in large letters. By getting into the habit of applying this simple mathematical rule during your shopping, you regain control over your diet.
Not only do you make sure you eat truly filling snacks, but you also avoid the hidden sugars in fake diet products. A reflex of a few seconds which will make all the difference on the scale and will help you achieve your objectives without falling into the trap of marketing.
