High-Protein Foods: What Malta Shoppers Need to Know
This article explores the growing trend of high-protein products and highlights common misconceptions about their health benefits. While protein is essential for various bodily functions, many high-protein products are heavily processed and may contain added sugars, unhealthy fats, and artificial ingredients, which can undermine their health value. Experts suggest prioritizing whole, nutrient-dense foods like lean meats, fish, eggs, legumes, nuts, and seeds, which naturally provide protein along with essential vitamins, minerals, and fibre. Malta’s Mediterranean diet, rich in fresh seafood, legumes, and dairy, offers an ideal foundation for a balanced, protein-rich lifestyle. While high-protein processed products may be useful for athletes with specific needs, they should not replace whole foods in a regular diet. Instead, consumers are encouraged to focus on fresh, local ingredients and mindful eating to support long-term health and well-being.
What You’re Getting Wrong About High-Protein Products – And Why Whole Foods Are Often a Better Choice
If you’ve walked into a supermarket recently, you’ll have noticed an ever-expanding range of products boasting “high protein” labels. From crisps and cereal to chocolate bars, yoghurt, bread, and even pizza, it seems like everything these days is being marketed as a protein-packed powerhouse. But are these products as healthy as they claim to be, and do you even need them in your diet?
Before you rush to add them to your shopping cart, it’s important to dig a little deeper into what these products really offer. While it’s true that protein is essential for building and repairing muscles, supporting immune functions, and regulating hormones, not all “high-protein” products are created equal.
The Allure of High-Protein Products
The growing popularity of high-protein products is no accident; it’s a direct response to consumer demand. Over the past decade, protein has become synonymous with health and fitness, thanks to its role in muscle repair and satiation. Food manufacturers, eager to cash in on this health trend, have started infusing protein into everything from milkshakes to ready meals.
This marketing strategy is often referred to as a “health halo.” According to Nichola Ludlam-Raine, a registered dietitian and author of How Not to Eat Ultra-Processed, a health halo is when manufacturers highlight one positive aspect of a product—like its high protein content—while distracting from potentially unhealthy ingredients like sugar, salt, and saturated fats. She points out that just because a product is high in protein, it doesn’t automatically make it good for you.
For example, you might find protein bars that promise 20 grams of protein per serving, but they may also contain high levels of sugar or artificial sweeteners, as well as additives and preservatives. While these products can be convenient for a quick post-workout snack, they shouldn’t replace whole, nutrient-dense foods in your diet.
Whole Foods vs High-Protein Products
Whole foods naturally rich in protein—such as chicken, eggs, tofu, legumes, nuts, seeds, and fish—offer far more than just protein. They are also packed with essential vitamins, minerals, and fibre that contribute to overall health.
For example, instead of reaching for a protein bar, you could opt for a simple post-exercise snack like hummus with whole-grain pitta or a bowl of chicken soup with a glass of milk. Not only will you get the protein your body needs, but you’ll also be fueling it with other nutrients necessary for optimal health and recovery.
In Malta, where fresh produce, seafood, and traditional Mediterranean dishes are abundant, it’s easy to adopt a diet rich in natural protein sources. The local culinary culture thrives on nutrient-dense whole foods like fresh fish, beans, lentils, and ricotta, which can easily meet your daily protein needs without the need for processed alternatives. For instance, a plate of grilled lampuki (dorado) or a hearty serving of kusksu bil-ful (broad bean soup with pasta) can provide a delicious, protein-rich meal straight from Maltese tradition.
Are You Getting Enough Protein?
Before you load up on protein-enhanced products, it’s worth asking yourself if you actually need them. Most people already consume sufficient protein through their regular diet. According to Professor Javier Gonzalez from the University of Bath, the recommended nutrient intake for protein in the UK is 0.75 grams per kilogram of body weight. Active individuals and those aiming for weight loss may benefit from a slightly higher intake of around 1.6g per kilogram of ideal body weight.
However, if you’re eating a balanced diet that includes lean meats, fish, eggs, dairy, legumes, nuts, and seeds, you’re likely hitting your protein targets without even trying. It’s worth noting, though, that certain groups—such as vegans or older adults—may need to pay closer attention to their protein intake to avoid deficiencies.
For those following a plant-based diet, Malta offers a growing number of restaurants and shops specializing in vegan and vegetarian options. From protein-packed falafel wraps to nourishing lentil stews, plant-based diners have plenty of choices to ensure they’re getting enough protein without resorting to processed alternatives.
The Hidden Downsides of High-Protein Products
One of the biggest criticisms of high-protein products is that their elevated protein content often comes at the cost of added sugars, unhealthy fats, and artificial ingredients. Many of these items fall into the category of ultra-processed foods, which have been linked to a range of health issues, including obesity, heart disease, and gastrointestinal discomfort.
Professor Chris van Tulleken, a global health expert and author of Ultra-Processed People, has even called for warning labels on ultra-processed foods, citing their lack of fibre and essential nutrients. He suggests that while these products may occasionally be convenient, they are no substitute for the nutritional benefits of whole foods.
For athletes, however, ultra-processed high-protein products might play a more functional role. As Professor Gonzalez notes, these products can be useful for endurance athletes who need high-calorie, easily digestible options to meet their energy demands during intense training. But for the average person, relying on these foods is unnecessary and potentially harmful.
Practical Tips for a Protein-Rich, Balanced Diet
So, how can you ensure you’re getting enough protein without falling for the marketing traps of ultra-processed products? Here are some tips:
- Shop Local: Take advantage of Malta’s fresh seafood markets and locally-sourced produce. Grilled fish, octopus stew, or a simple plate of gbejniet with fresh tomatoes and olives can offer a balanced and protein-rich meal.
- Combine Protein with Fibre: Pair your protein source with fibre-rich foods for a balanced snack. Think along the lines of carrots and hummus, a handful of nuts with dried fruit, or a slice of whole-grain ħobż biz-zejt with a protein topping like tuna or beans.
- Embrace the Mediterranean Diet: Known for being one of the healthiest diets in the world, the Mediterranean diet—widely embraced in Malta—is naturally rich in wholefood protein sources like fish, legumes, and dairy.
The Takeaway
The next time you’re tempted by a high-protein snack bar or a protein-infused drink, take a moment to read the label. If it’s loaded with sugar, salt, or artificial additives, it’s probably not worth the trade-off for a few extra grams of protein. Instead, aim to follow the 80:20 rule: fill 80% of your diet with nutrient-rich, whole foods, and allow the remaining 20% for the occasional indulgence.
By focusing on the incredible variety of fresh, natural foods available in Malta, you can enjoy a diet that supports not just your physical health, but your overall well-being. Whether it’s a delicious plate of aljotta (fish soup), a refreshing Greek salad, or a wholesome serving of baked gbejna, the options for a balanced, protein-rich lifestyle are endless.
And remember, while high-protein products may have their place in specific circumstances, they should complement—not replace—a diet rooted in whole, unprocessed foods. Your health is a long-term investment, and there’s no better way to start than by making thoughtful, informed choices at every meal.