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Protein and carbs work together, not against each other, nutrition experts say

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Protein is almost everywhere. From protein-packed coffee to protein-labeled desserts, grocery store shelves now market this nutrient as shorthand for the word “healthy.”

On social media, influencers promote high-protein meal plans while warning their followers to cut back on carbohydrates to lose weight, maintain muscle, or adjust to the appetite-suppressing effects of GLP-1 drugs.

This shift comes as GLP-1 drugs reshape eating habits and high-protein branding becomes widespread in the food industry.

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At the same time, the newly released Dietary Guidelines for Americans place renewed emphasis on limiting added sugars and refined grains; it’s a guideline that some consumers and influencers interpret as supporting low-carb eating patterns.

But some nutritionists say the interpretation risks oversimplifying what carbohydrates are and how they function as part of a healthy diet.

The new Dietary Guidelines for Americans place renewed emphasis on limiting added sugars and refined grains. (realfood.gov)

“I think it’s important for us to talk about, first of all, what carbohydrates are,” Lee Cotton, a registered dietitian nutritionist in Florida, told Fox News Digital.

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“I guess it’s an illusion [that it’s] just pasta, croissants and donuts.”

He argued that this perception ignores the fact that carbohydrates include fruits, vegetables and whole grains (foods that provide fiber, vitamins and other essential nutrients).

Lee Cotton smiles as he holds homegrown vegetables in the garden.

Florida dietitian nutritionist Lee Cotton said carbohydrates also include fruits and vegetables; This is something many people may forget. (Lindsey Potter)

The new dietary guidelines say Americans should “prioritize fiber-rich whole grains” and “significantly reduce consumption of highly processed, refined carbohydrates such as white bread, ready-made or packaged breakfast options, flour tortillas, and crackers.”

Low-carb messaging has also increased with the rapid adoption of GLP-1 drugs such as Ozempic and Wegovy.

These drugs suppress appetite and slow gastric emptying, helping many patients reduce calorie intake and producing significant weight loss and improved metabolic markers in clinical studies.

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“I believe in modern medicine,” he said. “But we’re really getting away with these drugs. [noticing] how our bodies feel and our bodies’ innate ability to sense hunger and satiety.”

He warned that appetite suppression could make it easy to overlook a balanced diet.

In his new book, “A Nutritional Perspective,” published earlier this month, Cotton warns that excessive restriction of carbohydrates can lead to low energy, digestive problems or nutrient deficiencies in some individuals.

Cotton warned that appetite suppression among GLP-1 users could lead some people to overlook a balanced diet. (Lindsey Potter)

“If eliminating carbohydrates worked long term for most people, we wouldn’t keep reinventing low-carb diets every five years,” Cotton told Fox News Digital.

Protein, meanwhile, has been ramped up to what Cotton calls “the golden child of diet culture.”

“It’s touted as the most important macronutrient, but this little prizewinner is no more important than any other nutrient for overall health and wellness,” he writes in his book.

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The apparent tension reflects a broader divide in the interpretation of dietary guidance. While federal recommendations emphasize improving carbohydrate quality and overall eating pattern, some popular diet approaches focus more directly on reducing total carbohydrate intake.

Dallas-based nutritionist Whitney Stuart said protein and carbohydrates play an integral role in a healthy diet.

A knife and fork are used to cut red meat on a plate.

The emphasis on protein is growing, but some health experts say protein is no more or less important than carbohydrates. (iStock)

“When we talk about protein and carbohydrates, I believe they work best together rather than being treated as equals,” he told Fox News Digital.

“Think of protein as the building block that helps you feel full; carbohydrates (especially those high in fiber) provide essential energy, support your digestive health, and help keep your metabolism on track.”

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Stuart said he believes the focus should shift from low-carb diets to high-fiber carbohydrates.

“The real problem for many Americans is not that we eat too many carbohydrates,” he said. “We can’t get enough fiber.”

woman in kitchen pouring dried oats from spoon into bowl

One nutritionist told Fox News Digital that most Americans don’t get enough fiber in their diets. (iStock)

Carlo Filippone, New Jersey-based founder of Chicken Pound meal prep company, said Americans should look at the new food pyramid as a “protein first” approach.

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“Fill your plate with protein, then add vegetables, last and least complex carbohydrates,” he told Fox News Digital.

“Refined carbohydrates should be an occasional indulgence.”

A knife and fork are used to cut grilled chicken on a plate.

The founder of a chicken-based meal prep company says Americans should view the new food pyramid as a “protein first” approach. (iStock)

Some clinicians have expressed concerns about muscle loss in patients who significantly reduce calories without adequate protein.

The recognition of this concern among some individuals taking GLP-1 medications highlights the importance of maintaining adequate protein intake even as overall food consumption decreases.