Beyond the Protein Craze

By: Sisi Toro

The health world is having a protein moment. But dieticians warn our obsession may be starving us of other essentials such as fibre, minerals and phytonutrients.

Protein powders in neon tubs. Protein popcorn. Protein bars disguised as candy. Protein ice-cream. Protein cereals that taste suspiciously like dessert.

Don’t get me wrong—protein is essential. It builds muscle, repairs tissues and keeps you feeling full. But somewhere along the way, our obsession with protein has crowded out other equally important nutrients. And here’s the kicker: when you zoom out on actual public health data, protein deficiency is rare. Most people in developed countries get more than enough each day—often double the recommended intake. Meanwhile, many of us are falling short on:

• Fibre
• Key minerals like magnesium and potassium
• Phytonutrients: plant compounds that quietly protect your cells every day

It’s time to pull the spotlight back onto the supporting cast that’s been waiting in the wings. A body built on only protein is like a house with sturdy walls but no plumbing, wiring or roof. Strong, but incomplete.

The Forgotten Hero: Fibre 

Fibre isn’t flashy. It doesn’t show up in gym selfies or get branded as “sexy” by supplement companies. But it’s the one nutrient that consistently tops the charts for underconsumption. Here’s what makes fibre so underrated:

• Blood sugar balance: Soluble fibre slows digestion, preventing the rollercoaster spikes and crashes that leave you cranky and craving sugar.
• Gut fuel: Fibre is basically a buffet for your good gut bacteria, which produce short-chain fatty acids that lower inflammation and boost immunity.
• Hormone helper: A fibre-rich diet helps regulate estrogen by binding excess hormones and carrying them out of the body.
• Detox without the juice cleanse: Fibre literally keeps things moving, helping your body flush out waste and toxins daily.

Most adults need around 25–38 grams per day. The average intake hovers around just 15 grams per day.

Where to find it: beans, lentils, oats, linseed, chia seeds, vegetables or fruit. Keep in mind, a sudden fibre jump can cause bloating, gas or cramping. Add it slowly—an extra piece of fruit here, half a cup of beans there. And stay hydrated so your digestive system doesn’t stage a protest. 

The Mineral Gap Nobody Talks About

The hype on protein has also pushed us away from caring about minerals. And minerals are like the quiet backstage crew that makes sure the show even runs at all. 

• Magnesium: essential for over 300 enzymatic reactions in the body. Translation: your muscles, nerves and energy production can’t function without it. Yet about half of us fall short.
• Potassium: balances sodium, supports blood pressure and improves heart health. Bananas have good PR but beans, potatoes, leafy greens and coconut water also contain potassium.
• Zinc and selenium: crucial for immune resilience. You don’t notice them working—until you get run down and realise your diet has been slacking. Unlike protein, minerals don’t hog the spotlight. They’re hiding in produce, nuts, seeds and wholegrains—the very foods that get pushed aside when “high-protein” convenience takes over. 

Phytonutrients: The Secret Bodyguards

You know those vibrant pigments that make blueberries blue, spinach green and turmeric golden? They’re not just there for show. They’re working overtime as your cellular security team.

• Flavonoids in berries and citrus reduce oxidative stress—a fancy way of saying they keep your cells young.
• Carotenoids in carrots and squash protect vision and skin.
• Sulforaphane in broccoli sprouts (and other cruciferous vegetables like kale and brussels sprouts) boosts your body’s natural detox system and switches on its own antioxidant defences.

And here’s the wild part: phytonutrients don’t just add “bonus” benefits—they help other nutrients you’re eating work better. For example, vitamin C in an orange is absorbed more effectively because it comes packaged with flavonoids in the fruit. That natural teamwork makes the nutrients more powerful together than they would be alone. A protein shake can’t do that. 

The Protein Trap

Here’s the irony: too much protein can backfire.

• Kidney strain: if you already have compromised kidney function, excess protein creates extra workload.
• Nutrient displacement: loading up on protein bars and shakes leaves less room for foods rich in fibre, minerals and phytonutrients.
• Inflammation: many “protein foods” (bars, snacks, powders) are highly processed and come loaded with sugars, oils and artificial sweeteners that stress your body more than they help.

I’m not trying to demonise protein—I’m just advocating for balance. If you’re lifting heavy, recovering from illness or breastfeeding, your protein needs will be higher. But if your diet looks like this—eggs and protein smoothie for breakfast, chicken salad for lunch, steak for dinner, plus a protein bar in between—you may be overloading one nutrient while starving your body of dozens of others.

How To Shift The Spotlight

Here’s how to bring things back into balance:

• Build your plate by colour, not just protein. Next time you go to the store, ask yourself: how many colours can I put in my basket? Purple cabbage, red capsicums, dark leafy greens, yellow squash. That’s your phytonutrient insurance policy.
• Swap high-protein snacks for high-fibre snacks. Instead of a protein bar, try apple slices with almond butter, hummus with veggie sticks or chia pudding. You’ll get protein plus fibre, minerals and healthy fats. 
• Rethink recovery meals. Yes, muscles need protein. But they also need antioxidants to repair oxidative stress. Add spinach, blueberries or chia into your post-workout smoothie. 
• Trace your shortfalls. Track your diet for a couple days. Are you consistently low in magnesium or fibre? Let that guide your next grocery run instead of just grabbing the highest protein option.

A Reframe We All Need

Protein matters. No-one’s arguing that it doesn’t. But it’s not the only nutrient your body needs to thrive.

Think of nutrition like an orchestra. Protein is the percussion: steady, foundational, always there. But without the violins (fibre), brass (minerals) and flutes (phytonutrients), the music falls flat.

So the next time you see another protein-packed cereal or viral recipe, pause and ask: what’s missing from this picture? Your body doesn’t just need strong muscles. It needs resilient cells, balanced hormones, smooth digestion and a thriving gut microbiome. Those come from the nutrients we’re not talking about enough. Yes, the health world is having a protein moment. But the bigger picture is that most of us already get plenty—while missing the silent essentials: fibre, minerals and phytonutrients. Shifting even one meal a day toward these can noticeably boost your energy, digestion and long-term wellness.

So, go ahead, enjoy your protein shake. Just toss in some spinach, sprinkle linseed on top and pair it with a baked sweet potato. Your future self will thank you.

Article supplied with thanks to Sign of the Times Magazine.

About the Author: Sisi Toro is a Hawaiian-based health educator and speaker who promotes a plant-based life. She enjoys creating recipes, hiking mountains and going to the beach.

Feature image: Canva