Starbucks is jumping on the protein bandwagon, introducing a range of protein-laden beverages, including protein lattes and cold drinks. The aim? To give customers a tasty way to boost their daily protein intake.
But just how nutritious are these new offerings?
Nutrition experts suggest that for those who often skip breakfast, these protein drinks could be a helpful alternative. Erin Parinky Wade, a New Jersey-based registered dietitian, points out that these beverages might be particularly advantageous for those who usually grab coffee instead of a meal.
She explained that adding protein could help make these drinks more satisfying and meet the nutritional needs of specific groups, such as athletes or those on certain medications. However, Tanya Freirich, a dietitian from Charlotte, North Carolina, expressed caution, suggesting that this trend might be more influenced by marketing than genuine health needs.
Freirich mentioned that Starbucks’ protein drinks contain whey protein, a popular ingredient among fitness enthusiasts. A significant number of Americans—around 70%—are actively trying to increase their protein intake, she noted. However, she raised concerns that many people might be consuming more protein than necessary.
Starbucks’ website claims their protein lattes boast between 15 and 36 grams of protein per drink. For context, a cup of chopped chicken breast has about 47 grams of protein. While experts agree that whey protein is generally digestible, Freirich highlighted that protein absorption can vary based on its form and that not everyone processes proteins the same way.
Despite some potential benefits, neither expert recommends relying solely on these drinks as meal substitutes. Wade emphasized that added protein doesn’t equate to a balanced meal, as these drinks lack essential nutrients like fiber and antioxidants. Freirich added that if your drink is primarily made up of caffeine, sugar, and protein powders, it probably won’t keep you full for long and won’t match the nutritional value of whole foods.
Another point of concern is sugar levels. Wade cautioned that high sugar content in these beverages can lead to spikes in blood sugar, even with the added protein.
When considering how much protein one actually needs, Wade suggests aiming for about 20-30 grams per meal and ensuring that protein constitutes 20% to 25% of total daily caloric intake, which varies based on an individual’s activity level. Freirich remarked that some influencers advocate for protein amounts well beyond what’s necessary.
For individuals with kidney issues, excessive protein intake can be particularly problematic. In conclusion, while Starbucks’ new offerings might provide a bit of a protein boost, both dietitians advocate for a food-first approach, emphasizing the importance of whole foods.
Wade points out that lean meats like fish and poultry and plant-based proteins such as beans, nuts, and lentils are not only nutritious but also deliver fiber and antioxidants. Freirich reinforced that a healthy diet should be varied and primarily consist of unprocessed foods.
Starbucks has been contacted for further comment.
