Ever feel guilty reaching for a protein bar instead of a home-cooked chicken breast? According to nutrition scientist Layne Norton, you don’t necessarily have to—sometimes.
Norton explains in a recent YouTube post that new research suggests upping your protein intake could help offset some of the dietary downsides of modern, grab-and-go eating—proving that sometimes, it’s not just what you eat, but how much protein you pack in.
This applies to processed foods as well. We’ve become a fast-paced world in which convenience often takes priority over a perfect meal. But the question of whether a high-protein diet can still deliver health benefits—even when it’s packed with ultra-processed foods—has become more relevant than ever.
The study, which compared two groups consuming diets where over 50% of calories came from ultra-processed foods, set out to answer a pressing question: Does a high protein intake still offer metabolic advantages when the rest of the diet is less than ideal? One group consumed a “normal” protein diet (13% protein), while the other ramped up their intake to 30% protein.
As Norton explains: “Both groups ate over their calorie maintenance. They both increased their caloric intake, and we know this about ultra-processed foods… if you switch to an ultra-processed diet, you will increase your calorie intake because the food is more energy dense.” However, the high-protein group fared better, overeating by 196 calories less per day than their normal protein counterparts. “The high protein ultra-processed diet had an increase in energy expenditure of about 128 calories per day compared to the normal protein diet,” Norton adds.
But the benefits didn’t stop there. The high-protein group also showed signs of improved body composition, with Norton noting, “There could be some sort of body recompositioning effect happening, where you’re getting some more lean tissue, you’re losing some fat tissue, even though you’re eating in a calorie surplus.”
Does this mean that ultra-processed food is good for you? Not quite, as Norton is quick to caution: “It’s a bad idea to eat a highly ultra-processed diet because you overconsume food.”
However, the reality of most people’s hectic daily lives makes it almost impossible to remain 100% clean. “If you are going to eat an ultra-processed diet, high protein still seems like a good idea. So it is a win freaking win for protein.”
For those seeking convenient protein sources, Norton discloses his investment in David protein bars, a processed food he believes offers a better alternative to typical snack bars. “Is somebody grabbing a David protein bar better than grabbing a Snickers bar? You bet your asset is,” he quips.
While whole foods remain the gold standard, boosting protein intake—even from processed sources—can help offset some of the dietary pitfalls of modern eating. As Norton puts it, “High protein rocks for body composition and metabolic health.”