Everything You Want to Know About Fiber, but Were Too Scared to Ask

Protein vs. Added Protein: What Actually Matters?

By Kristin Neusel, MS, RD, LD, CDCES

These statements are entirely thoughts of the author and not claims made by the company. The Author was compensated to create this article.

Protein is everywhere right now, from protein coffee to protein chips to protein cereal, it feels like everything has been upgraded with an extra scoop of protein! While getting enough protein is important, the conversation has gotten a bit confusing.

I get asked a lot- “Is more protein always better?”, “Is added protein ‘fake’?”, “Does added protein work the same way in your body as protein from whole foods?” As a Registered Dietitian, I’m here to break it down- so let’s get into it…

What is Protein, Really?

To make it simple, protein is one of three main macronutrients or “macros”, along with carbs and fat. It’s made up of amino acids, which are used to build and repair tissues, support muscle mass, regulate hormones, keep your immune system functioning properly, and more like satiety. If you’ve ever heard that protein helps you feel full, there is science behind that! It also can help stabilize blood sugars when paired with carbs. Most adults need somewhere between .8-1.2 grams of protein per kilogram of body weight (just take your weight in pounds and divide by 2.2 to get your kilograms!). Keep in mind, needs can be higher depending on activity level, age, and health goals (1).

So What is "Added Protein"?

The term ‘added sugar’ was recently added to all nutrition labels, and now we’re hearing a lot of ‘added protein’. Added protein refers to protein that has been extracted, concentrated, or isolated from a food source and then added into another product. What exactly do I mean? Well, some common examples include whey protein isolate from milk, pea protein from legumes, or even soy protein isolate from soybeans. A lot of people think ‘added protein’ means it is fake protein- but that’s a myth! It still comes from real food sources, the difference is that it’s been processed to isolate the protein component from the rest of the food. Think of it like this- if you eat a whole egg, you’re getting protein plus fat, vitamins, and minerals (yum!). If you consume egg white protein powder, you’re mostly getting the protein portion without the additional nutrients- they’ve isolated the protein. Same origin, different form.

How Protein Works in Your Body

Regardless of where protein comes from, your body is going to break it down the same way. During digestion, protein is broken down into individual amino acids and small peptides. These are absorbed in the small intestine and used for things like muscle repair, enzyme production, hormone synthesis, and immune function (2). So while you may know the amino acids came from chicken, lentils, or a protein isolate- your body doesn’t recognize the difference. Once broken down, they enter the same amino acid pool. What differs is how quickly this happens and what else comes along with it.

Whole Food Protein vs. Added Protein

So this is where things get more nuanced.

Digestion speed: Some added proteins, especially isolates like whey protein, are digested and absorbed quicker than whole food proteins. This can lead to a faster rise in blood amino acid levels and stimulation of muscle protein synthesis (3). On the other hand, whole food proteins (especially when paired with fat and fiber) tend to digest more slowly, which leads to a more sustained release of amino acids.
Amino acid profile: Composition of amino acids play a key role on protein quality. When something is referred to as a complete protein (like quinoa), it means they contain all 9 essential amino acids. Many animal based proteins and some plant isolates meet this criteria, while others may be lower in one or more essential amino acids (4).
Food matrix: Whole foods themselves provide more than just protein; they include nutrients like iron, calcium, B vitamins, and sometimes fiber. All of these together influence digestion, satiety, and overall health. On the flip side, added proteins may lack these additional nutrients unless they are fortified with those items.
Satiety and hormonal response: Protein helps regulate hunger hormones like ghrelin and peptide YY. However, the combination of protein with fiber and fat tends to have a stronger effect on fullness than protein alone (5).

Is Added Protein Less Effective?

Question of the year! The answer? Not necessarily. In some cases, added protein can actually be very effective. For example, rapidly digested proteins like whey are well studied for stimulating muscle protein synthesis, especially after exercise (3). This is one of many reasons protein powders are popular in sports nutrition, but keep in mind that effectiveness depends on context. Let’s say someone is relying heavily on processed foods with added protein but those foods have low fiber, low micronutrient content, and highly refined carbs. The overall impact on health may not be as beneficial. On the other hands, using added protein to help you meet your needs in a balanced eating plan can be a practical and effective strategy for overall health. See? All about the context!

Why "Fake Protein" is a Misconception

There’s so much nutrition misinformation out there, it’s not surprising that people think added protein is fake. I like to inform folks that yes, protein isolates are processed. But processing doesn’t automatically mean harmful, inferior, or fake. From a biochemical standpoint, amino acids are amino acids. Your body uses them the same way regardless of source once they are absorbed (2). On top of that, what matters more is:

The amino acid profile
The digestibility
What else is in the food
How it fits into your overall diet

To make it easy: added protein is real protein!! It’s just more concentrated and less complex than whole food sources. Making sense?

Why This Matters for Blood Sugar and Metabolic Health

Adding protein to a meal can help slow the absorption of carbohydrates and improve blood sugar response (6). But, keep in mind that protein doesn’t work in isolation. When protein is combined with fiber (like it is in Hero Bread baked goods), you get a more powerful effect on things like digestion, glycemic control, and satiety. This combination helps slow gastric emptying, reduce post meal glucose spikes, and support gut health through fermentation and production of short chain fatty acids (7). So while protein is important, pairing it with fiber is where a lot of the metabolic benefits come from.

Can You Have Too Much Added Protein?

You can have too much of anything, pretty much! So, potentially, yes, you can get too much added protein. If you’re someone who relies heavily on added protein products that can crowd out fiber and other important nutrients. Something some folks also don’t think about is that many high protein processed foods still fall short in areas like gut health support. Some of these products may also include ingredients that cause digestive discomfort for some people. The goal isn’t to avoid added protein, but rather use it strategically. Always talk with your healthcare provider about what is best for you.

How to Think About Protein Quality

So many people fixate on grams of protein- but how about considering the bigger picture and asking yourself these questions:

What is the source of the protein?
Is it a complete protein?
What other nutrients are included?
Will this keep you full and satisfied?

TLDR? Added protein is not fake. It’s derived from real food sources and broken down into the same amino acids in your body. The difference comes down to how it is digested, what nutrients come with it, and how it fits into your overall eating plan. For best results, it’s recommended to focus on combining protein with fiber and overall nutrient quality.

References

Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press; 2005.
Wolfe RR. Update on protein intake: importance of milk proteins for health status of the elderly. Nutr Rev. 2015;73(Suppl 1):41–47.
Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis. J Appl Physiol. 2009;107(3):987–992.
Wolfe RR, Rutherfurd SM, Kim IY, Moughan PJ. Protein quality as determined by the Digestible Indispensable Amino Acid Score. Nutr Rev. 2016;74(9):584–599.
Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015;101(6):1320S–1329S.
Nuttall FQ, Gannon MC. Metabolic response to a high-protein, low-carbohydrate diet in people with type 2 diabetes. Metabolism. 2004;53(10):1306–1310.
Birt DF, Boylston T, Hendrich S, et al. Resistant starch: Promise for improving human health. Adv Nutr. 2013;4(6):587–601.

*All figures listed are per serving. Not a low calorie food. Some products contain allulose. See nutrition facts on each product page.