Eating more protein can help people who eat a lot of processed foods.
Last updated on July 22, 2025
Processed foods are often loaded with sugar, salt, and unhealthy fats, while their manufacturing processes often strip away important nutrients, such as fiber, vitamins, and antioxidants.
Regular consumption of these foods has been linked to an increased risk of type 2 diabetes, obesity, heart disease, and even certain cancers. Despite these dangers, many eat large amounts of processed foods. Can increased protein help combat some of the negative effects of processed foods?
Protein is a macronutrient that is important for building muscle and for various important body functions. It supports energy production, strengthens the immune system, regulates pH and fluid balance, and facilitates oxygen transport. The recommended daily intake of protein is about 0.8 grams per kilogram of body weight. (1)
An April 2025 study shed light on the impact of protein content in processed foods, comparing those with more protein to their regular counterparts.
Does Protein Reduce the Decay of Processed Foods?
An April 2025 study published in the Natural Metabolism examined the effects of consuming highly processed foods on energy balance and expenditure. The study compared two groups that ate highly processed foods, which exceeded their calorie reserves. One group’s diet contained a normal level of protein (13%), while the other group ate a high protein diet (30%). (2)
Over the course of 24 hours, the researchers tracked each group’s expenditure and overall energy balance. The findings bear that out a high protein group together grew energy costsconsistent with previous studies focusing on protein, despite both groups exceeding their caloric needs.
I a high-protein, highly processed diet increased daily energy expenditure by about 128 calories compared to normal protein intake.
Ultra-processed The high-protein diet group ate significantly less than the normal-protein group, consuming 196 fewer calories per day.. While the normal protein group exceeded its nutritional value by 32%, the high protein group exceeded only 17%.
The high-protein group reduces carbohydrate intake. The low protein group had a good fat balance, while the high protein group got a slightly negative fat balance.
“These are short-term studies. It’s challenging to determine what’s going on with the body composition,” suggests Dr. Norton. “These data suggest that there will be a regenerative effect occurring.”
Research supports recovery with a high-protein diet combined with increased energy expenditure, highlighting the effectiveness of this approach.
There is research that shows a reduction in energy intake with a high protein diet.
—Dr. Layne Norton
Scientists have observed that people who eat a diet high in protein eat their food faster. In contrast, those following a high-protein diet chew more with each bite, resulting in a slower feeding rate and a decreased rate of emptying.
This study is consistent with previous research, which confirms that a high-protein diet increases energy expenditure and feelings of fullness. The high-protein group showed higher insulin levels, suggesting that insulin may play a more important role in fat loss than previously thought.
Why You Should Eat a High Protein Diet
Eating highly processed foods can lead to overeating due to their energy density, making it an unhealthy choice overall. A high-protein diet offers significant benefits within such a diet, including improved thermogenesis, improved satiety, and potentially improved body composition.
Prioritizing high-protein foods is an excellent strategy for those who prefer less processed foods. Similarly, high protein intake can still provide significant benefits for people who eat highly processed foods.
“It’s a win-win for protein, which is why I’ve been saying for the last 20 years, high protein rocks for body composition and metabolic health, and this applies even to highly processed foods,” Norton concluded.
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References
- Wu G. (2016). Protein intake and human health. Food and Work, 7(3), 1251–1265.
- Hägele, FA, Herpich, C., Koop, J., Grübbel, J., Dörner, R., Fedde, S., Götze, O., Boirie, Y., Müller, MJ, Norman, K., & Bosy-Westphal, A. (2025). Short-term effects of a high-protein, low-carbohydrate diet on human energy balance. Nature metabolism, 7(4), 704–713.
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