Nutrition

11 Unhealthy Sources of Protein You Should Avoid (& Healthy Alternatives)

Written by Kat Kennedy, NASM CPT, NCSF CPT, NCSF SNS
Medically Reviewed by Dr. Elaine Gavalas, ND, PhD

November 15, 2024

Protein is essential for the body, supporting everything from muscle maintenance and immune function to skin health and energy levels. But not all proteins are created equal, and the way your bodies absorb and utilize different protein sources can vary greatly. Especially as you age, choosing the right type of protein becomes crucial to ensure you’re fueling your body effectively. 

In this blog, we’ll look at common sources of “unhealthy protein” and discuss why some options may do more harm than good.

Table Of Contents

1. Processed Meats (Deli Meats, Hot Dogs)

A hand placing a piece of deli meat on a piece of sandwich bread

Processed meats like hot dogs, deli meats, and sausages are convenient and flavorful, but they often come with added ingredients that can negatively affect health. These meats typically contain high amounts of sodium, preservatives, and unhealthy fats that can strain the heart and increase the risk of certain cancers.

Why They’re Unhealthy:

Many processed meats are preserved with nitrates and nitrites, which have been linked to inflammatory responses and may elevate cancer risk (1). Over time, eating these meats regularly may increase the risk of heart disease, diabetes, and colorectal cancer. 

A study found that eating 150 grams (slightly more than 5 ounces) or more of processed meat a week increases the risk of cardiovascular disease by 46% and the risk of death by 50% when compared to eating no processed meat (2). 

To give you an idea, 5 ounces of processed meat is equivalent to approximately:

  • Five slices of bacon
  • Less than two hot dogs
  • Five slices of deli meat (cut 1/8-inch thick)

A Healthier Alternative:

Instead of reaching for processed meats, consider fresh, pasture-raised chicken or grass-fed beef for a cleaner, healthier protein option.

2. Plant-Based Meat Alternatives

Plant-based meats have become popular as more people seek to reduce their meat consumption for health or environmental reasons. While these products can be an alternative for those avoiding animal proteins, many plant-based meats are heavily processed and contain high levels of sodium, preservatives, and artificial flavors (3).

Why They’re Unhealthy:

Plant-based meat alternatives often contain protein isolates (like soy or pea protein), which, while high in protein, can lack the full nutrient profile of whole foods. Most plant-based proteins aren’t considered complete proteins because they don’t have all the necessary amino acids you need. 

These substitutes may not be as easily absorbed by the body and can include added fillers and chemicals that strain digestion and overall health.

A Healthier Alternative:

For plant-based protein, focus on whole-food sources like lentils, chickpeas, and quinoa, which are rich in fiber and essential nutrients without added fillers.

3. Fast Food Burgers

A hand holding a McDonalds Big Mac burger with the open box in the background

Fast food burgers are a popular and convenient protein source, but they often contain more than just meat. These burgers frequently include high-fat, low-quality meat cooked in seed oils, topped with refined flour buns, and served with added sugars and sodium.

Why They’re Unhealthy:

Fast food burgers usually contain higher levels of unhealthy fats and additives that contribute to inflammation and weight gain. These proteins also tend to be low in nutrient density and may not be as easily utilized by the body as fresh, high-quality meat (4).

One McDonald’s Big Mac contains 590 calories, 46 grams of carbohydrates, 34 grams of fat, 9 grams of sugar, and 1050mg of sodium for only 25 grams of protein (5). 

A Healthier Alternative:

If you’re craving a burger, consider making one at home using lean, grass-fed beef or bison, served on lettuce wrap (we also love the Siete tortillas).

4. Fried Chicken

Fried chicken is loved for its crispy, savory taste but is often cooked in unhealthy oils. These oils can become oxidized at high heat, creating compounds that are harmful to the body and can contribute to inflammation.

Why It’s Unhealthy:

Because vegetable oils consist of polyunsaturated fats, their chemical structures contain two or more of what’s called a double bond. This means that vegetable oils are at risk of oxidizing—or reacting to oxygen in the air. When the oils oxidize, they could degrade into potentially dangerous compounds (6).

When vegetable oils are used during cooking, they may be heated to a temperature that hits their smoke point. At the smoke point, the oil starts to oxidize and release unhealthy free radicals (5). At this smoke point, they may also release acrolein, a burnt-flavored substance that can pose a risk to your lungs when it’s in the air (7).

If you consume large amounts of vegetable oils, your cells' membranes are at a higher risk of oxidation. When cells oxidize, they can damage DNA and increase your risk of certain health issues (8).

The frying process adds excess calories and unhealthy fats to the protein, making it less beneficial and harder to digest. Additionally, fried foods can increase LDL (“bad”) cholesterol levels, affecting heart health over time.

A Healthier Alternative:

For a healthier alternative, try baking, grilling, or air-frying chicken without breading or frying oil. Opt for pasture-raised chicken to ensure a higher nutrient profile.

5. Grain-Fed Beef

Grain-fed beef is a common source of protein; in fact, about 95% of the beef consumed in the U.S. comes from cows raised in concentrated animal feeding operations—also known as CAFOs (9). But it’s less nutritious than grass-fed beef. 

Why It’s Unhealthy:

Grain-fed cattle are often raised in confined spaces and fed diets that lack the omega-3 fatty acids and antioxidants that grass-fed cattle enjoy.

What’s even more alarming is the bacteria often found in conventionally-raised beef...

Studies have found that nearly half of the meat that comes from conventionally-raised animals contains one or more multi-drug resistant bacteria, including (10):

  • Campylobacter species
  • Salmonella species
  • Enterococcus species
  • Escherichia coli
  • Staphylococcus aureus

 The crowded, unsanitary conditions—paired with the routine use of antibiotics—have contributed to the rise of antibiotic-resistant bacteria. This means that the infections that were once easy to treat are now becoming more serious and even deadly.

It’s estimated that methicillin-resistant Staphylococcus aureus (MRSA) kills about 11,000 people in the U.S. every year, and Salmonella claims about 450 lives, in addition to causing an estimated 1.2 million illnesses annually (11).

A Healthier Alternative:

Grass-fed beef is a healthier alternative, as it contains higher levels of CLA—or conjugated linoleic acid. 

CLA is a type of fatty acid associated with numerous health benefits, including (12, 13, 14, 15):

  • Aiding in healthy weight management
  • Promoting lean muscle mass
  • And helping to decrease the risk of diseases such as cancer, type 2 diabetes, and heart disease

Studies show that grass-fed beef contains anywhere from 2 to 3 times higher CLA content than grain-fed animals (16).

A screenshot of the NCBI study titled "A review of fatty profiles and antioxidant content in grass-fed and grain-fed beef".

Studies have also found that grass-fed and sustainably raised beef are significantly less likely to contain antibiotic-resistant “superbugs” and contain fewer bacteria overall (10).

6. Farmed Salmon

Much like beef, not all salmon is created equal. Today, much of the salmon you buy isn’t caught in the wild but bred on fish farms. According to the Food and Agriculture Organization of the United Nations, by 2030, fish farms will provide close to two-thirds of global food fish consumption (17).

Why It’s Unhealthy:

Due to their farming environment, farmed salmon may contain contaminants like PCBs (polychlorinated biphenyls) and antibiotics. PCBs are manmade toxic chemicals once widely used in electrical equipment and manufacturing but are now banned due to their long-lasting, harmful effects. They can build up in the body over time, potentially causing issues like cancer, immune system damage, and developmental problems (18). Ingesting traces of antibiotics over the long term may cause drug resistance, a hypersensitivity to antibiotics, and even the disruption of gut flora (19).

 Additionally, farmed salmon tends to have a lower concentration of omega-3 fatty acids and may contain more omega-6 fatty acids than wild-caught salmon. When too many omega-6s are consumed, your body is thrown into an inflammatory state, leading to a heightened risk of health issues like obesity, heart disease, type 2 diabetes, autoimmune disorders, cancer, depression, irritable bowel syndrome (IBS), and rheumatoid arthritis (20, 21, 22).

A Healthier Alternative:

Opt for wild-caught salmon, which is naturally rich in omega-3s and free from the chemicals commonly found in farmed fish.

The table below provides a good comparison. Clearly, there are some nutritional differences, most notably the fat content (23, 24).

Wild-caught salmon (100 grams)
Farmed salmon (100 grams)
22 grams protein
23 grams protein
5 grams fat
15 grams fat
15 mg calcium
10 mg calcium
.4 mg iron
.26 mg iron
59 mg cholesterol
60 mg cholesterol

Interestingly, wild salmon seems to have higher amounts of natural minerals, including calcium and iron.

7. Processed Cheese

Processed cheese usually contains only around 50% cheese, sometimes more and sometimes less. It is cut with other non-cheese ingredients, which can include salt, food dyes, preservatives, extra dairy, emulsifiers, or other artificial ingredients. These ingredients are added to melted, pasteurized cheese, which is then converted to a sliced solid, a jarred sauce, a spread, or a spray (25). 

Why It’s Unhealthy:

Processed cheese contains high levels of sodium and saturated fats that can strain cardiovascular health. The added ingredients also mean that your body may not absorb the protein as effectively as it would from natural, whole cheese.

A Healthier Alternative:

Choose natural cheese options in moderation. These varieties typically have fewer additives and provide a better source of protein and calcium.

Native Note: Cheese in general is not the best source of protein, as it typically has a higher amount of fat than protein.

8. Flavored or Sweetened Yogurt

An overhead close up shot of a single-serve container of strawberry flavored yogurt with a silver spoon on top

Yogurt can be a great source of protein and probiotics, but flavored or sweetened varieties often come with added sugars and artificial flavors that counteract the health benefits.

Why It’s Unhealthy:

Excessive sugar intake can lead to insulin resistance, weight gain, and inflammatory issues (26, 27). Sweetened yogurts often contain more sugar than protein, making them a poor choice for those aiming to meet their protein needs healthily.

A Healthier Alternative:

Opt for plain Greek yogurt, which is higher in protein and lower in sugar. If you want some sweetness, add fresh berries or a small drizzle of honey.

9. Store-Bought Protein Bars

Protein bars seem like a convenient snack for getting a quick protein boost, but many store-bought varieties are basically just candy bars with added protein. They are loaded with sugar, preservatives, artificial sweeteners, and low-quality protein sources.

Why They’re Unhealthy:

Some protein bars use lower-quality protein isolates or soy protein, which may not be as bioavailable as whole protein sources. The added sugars and processed ingredients can also spike blood sugar levels, causing energy crashes later.

Gatorade Protein Bars contain 360 calories, 13 grams of fat, 41 grams of carbs, and 29 grams of sugar for 20 grams of protein (28). 

A Healthier Alternative:

For a healthier protein boost, consider snacks like jerky, hard-boiled eggs, or a homemade protein bar using high-quality ingredients.

10. Low-Quality Protein Powders

Protein powder is a convenient way to supplement protein intake, but not all powders are created equal. Low-quality protein powders can contain artificial flavors, fillers, and low-quality protein sources that may be difficult to digest and poorly utilized by the body.

Why They’re Unhealthy:

Some protein powders are high in sugar and artificial sweeteners, which can cause digestive issues and may interfere with protein absorption. Low-quality protein sources may also lack the full amino acid profile needed for optimal muscle repair and growth.

A Healthier Alternative:

Choose a high-quality protein powder, such as hydrolyzed beef protein isolate, which is more bioavailable and easier for the body to digest.

11. Pre-Made Smoothies

Store-bought smoothies can seem like a healthy choice, but they’re often packed with added sugars, fruit juices, and low-quality protein powders, reducing their health value.

Why They’re Unhealthy:

The high sugar content in pre-made smoothies can lead to energy crashes and contribute to weight gain. Additionally, the protein content may come from low-quality sources, making it less beneficial for your body.

The PowerPunch Plus smoothie from Smoothie King has 280 calories, 3 grams of fat, 64 grams of carbs, and 36 grams of sugar (with 12 grams of added sugar) for only 14 grams of protein (29). And that’s for a small! 

A Healthier Alternative:

Make your smoothies at home using whole, organic fruits and vegetables and a high-quality protein powder. (We recommend hydrolyzed beef protein isolate.) This way, you control the ingredients and can make a nutrient-dense, protein-packed drink.

The Bottom Line

Not all proteins are equally beneficial, and some sources can even harm your health when consumed regularly.

Opting for whole-food sources like pasture-raised chicken and eggs, grass-fed beef, and wild-caught fish can provide essential nutrients that are better absorbed and utilized by your body. By choosing high-quality protein sources, you’ll better support muscle maintenance, immune function, and overall health as you age.

By becoming more aware of what’s in your protein sources, you can make more informed choices that promote health and longevity.

Kat Kennedy
Article by

Kat Kennedy

Kat Kennedy is the Fitness and Nutrition Editor at NativePath. With a NASM CPT, NCSF CPT, and NCSF Sports Nutrition Certification, she has a passion for giving people the tools they need to feel healthy, strong, and confident.

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    Medical Disclaimer

    This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

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