On any grocery run today, you’ll find it hard to miss the word “protein” that’s stamped boldly across shelves. From protein cookies, chips, and chocolates to even healthier ice creams, everyday munchies are now transformed into supposed health foods. Protein, which was once a quiet nutrient that was most associated with muscle builders, gym goers, and recovery diets, has now gone mainstream.
But somewhere in between, the line between smart eating and smart marketing has started to blur. This World Health Day, why don’t we revisit the notion, ‘more protein equals better choices’? To dive deeper into the protein boom and clever advertising, Slurrp interviewed Prachi Mandholia, a Mumbai-based Clinical Nutritionist. Scroll through this exclusive interview if you think grabbing a bag of chips with the ‘10g protein’ label makes you reach for it.
Slurrp: How much protein does an average adult really need per day?
Prachi Mandholia: Protein is undoubtedly essential. It supports muscle repair, immune function, hormone balance, and overall metabolic health. For the average adult, the requirement stands at about 0.8-1 grams per kg of body weight per day. It can vary for those who are physically active, elderly, pregnant, or recovering from an illness.
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Slurrp: What’s your take on products like protein chips, cookies, and chocolates?
Prachi Mandholia: Many of these products fall under the category of ultra-processed foods. While they may contain added protein, they also contain refined flours, artificial additives, sugar alcohols, and excess calories. The “high-protein” label creates a health halo, leading consumers to overlook other ingredients.
Slurrp: In your practice, have you noticed consumers buying processed snacks simply because they see “High Protein” on the labels?
Prachi Mandholia: Yes, it is increasingly common to choose snacks solely on this claim. While high protein sounds appealing, they also need to check the calories and the amount of fat being consumed in the name of protein. Remember that the fewer the ingredients, the cleaner the product.
Slurrp: What are the top three hidden ingredients that typically sneak into these protein-fortified snacks?
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Prachi Mandholia:
- Isolated protein powders (soy protein isolate, whey solids)
- Added sugars or sugar alcohols (maltitol, sorbitol, high fructose corn syrup)
- Refined starches/flours (maida, corn starch)
All of these can impact gut health, insulin response, and overall metabolic health.
Slurrp: For a snack to be “healthy”, what should the protein-to-calorie ratio look like?
Prachi Mandholia: A good benchmark for a snack to actually be protein worthy is at least 8-10 grams of protein per 150 calories. But if a snack has 10 grams of protein and 350-400 calories, it’s truly not healthy because you're getting excess calories for minimal protein.
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Slurrp: How do these packaged protein snacks compare with traditional protein sources?
Prachi Mandholia: Traditional protein-rich options like dal, paneer, eggs, and chana provide not just protein, but a better amino acid profile, fibre, vitamins, minerals, and natural satiety. In contrast, packaged protein snacks rely heavily on isolates such as whey or soy protein, offering fragmented nutrition without the benefits of whole foods.
Slurrp: If someone is craving that crunch, what are some cleaner options?
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Prachi Mandholia: For those craving something crunchy, there are far better, minimally processed options available. Roasted chana, nuts & seeds mix, roasted chana jor garam, moong khakhra, roasted edamame beans, oven-baked crunchy chana offer a satisfying crunch along with protein and fibre without adding the chemical baggage.
Slurrp: If someone picks up a“high-protein” product, what's a quick checklist they should follow before buying it?
Prachi Mandholia: The answer lies in asking a few simple questions before buying:
- How much protein per serving? - At least 8-10 g
- Calories? - Is it too high?
- Ingredient list? - Should be short and recognisable
- Added sugars/artificial sweeteners? - Minimal
- Source of protein? - Is it whole or isolated
- Would I eat the natural version instead?
If it fails 2 or 3 of these checks, it’s likely marketing over nutrition.