Post by : Saif Rahman

People aiming to slim down frequently add items like peanut butter, quinoa and nuts to their meals thinking they are boosting protein. But online nutrition coach Justin Gichaba says these choices may not support weight loss as expected. In an Instagram video posted on October 23, he explained that many foods marketed as "high-protein" actually deliver more fats and carbohydrates than protein, which can hinder fat-loss goals.

With a following above 10,000, Justin listed five everyday foods commonly perceived as protein-rich yet capable of increasing calorie intake. He argued that these options might not be the most effective for muscle building or fat reduction.

He began with peanut butter, a popular spread and snack that people often rely on for protein. Justin pointed out that peanut butter is primarily composed of fats, quickly boosting the calorie count. He noted that while it contains some protein, its high fat content limits its value as a lean protein source and can contribute to weight gain.

Next on his list were beans. Although they are recommended as plant-based proteins, Justin highlighted that beans are also significant sources of carbohydrates. He clarified that beans are not pure protein and that their carb content can add up, particularly when someone is tracking calories.

Quinoa was another food he discussed. Often promoted as a protein-packed "superfood," Justin contested that quinoa's protein amount is overstated. He said quinoa contains more carbohydrates than many expect and, while slightly higher in protein than some grains, it should not be relied on as a primary protein source.

He then turned to nuts — almonds, cashews and pistachios among them. Justin acknowledged that nuts supply some protein but stressed they are largely fat-dense. He advised that although these fats are generally healthy in moderation, nuts are an unreliable way to meet daily protein targets and can contribute substantial extra calories if overconsumed.

Finally, Justin addressed granola, a breakfast and snack favorite often perceived as wholesome. He argued granola is one of the most misleading items labeled as "protein." According to him, granola is typically rich in carbohydrates and fats, and even products marketed as high-protein rarely provide meaningful protein levels, which can undermine fat-loss efforts.

Justin's guidance underscores an important consideration for anyone pursuing weight loss or healthier eating — not all foods advertised as high in protein are genuinely protein-dense. Many contain hidden fats and carbs that raise calorie totals and slow progress.

He urged consumers to examine nutrition labels rather than rely on marketing. By checking the protein, fat and carbohydrate content per serving, people can make clearer choices. "For fat loss and muscle preservation, opt for cleaner protein sources such as chicken breast, fish, eggs, Greek yogurt or lentils," he recommended.

Justin also explained that foods high in both fats and carbohydrates can encourage overeating, since they tend to taste satisfying yet may not sustain fullness as long as protein-rich meals. He said a diet balanced with adequate protein, fiber and healthy fats is the most sustainable path to a healthy weight.

Nutrition professionals generally echo Justin's point: while items like nuts, quinoa and beans have a place in a balanced diet, they should not be mistaken for primary protein sources. Their role is often more about healthy fats or complex carbohydrates depending on portion and context.

For those working on weight loss, the solution is balance. Small portions of nuts or quinoa are acceptable, but they should not replace lean protein choices or appropriate plant-based protein options.

Justin's reminder is timely in an era when many products are branded as "high-protein" or "superfoods." His core message is practical: understand the true macronutrient profile of what you eat and verify claims on labels before assuming a food will help you meet your goals.

#Wellness