Protein, long touted as a pillar of healthy eating, has enjoyed a renaissance in recent years, praised for its contributions to muscle building, weight management and general bodily function. That enthusiasm has spurred the proliferation of many protein-enriched products and high-protein diets. Some studies claim that too much protein can be harmful to men’s health, contradicting the perception that more of this macronutrient equals better health. October 2023, comments and experts.
Protein is one of the three essential macronutrients, responsible for tissue repair and growth, enzyme and hormone production, and immune function. The RDA protein intake depends on age, sex, and physical activity level. For the average adult, this roughly equates to a recommended dietary allowance of about 0.8 grams of protein per kilogram of body weight. However, those who are physically active or have specific health objectives may need greater amounts. The consensus among many health professionals, however, is that regularly consuming amounts well above 2 grams of protein per kilogram of body weight could have negative effects on health.
Kidney Stress: A high-protein diet can put extra strain on the kidneys. The kidneys filter out the waste that comes from protein. Chronic kidney disease riskIf your diet has always included large amounts of protein, this shouldn’t matter, with the possible exception of glomerular disease in pre-existing kidney disease, but excessive protein over time can lead to kidney hyperfiltration and possible glomerular injury, increasing the risk of chronic kidney disease (CKD).
This can lead to digestive issues like bloating, constipation, or diarrhea especially if the protein comes from a processed source such as bars and shakes. Lack of dietary fiber and addition of artificial additives to many protein-rich processed foods, in fact, contribute greatly to this.
Potential Nutrient Imbalance: High-protein diets may lead to an imbalance in nutrients if other food groups are neglected. Overeating on protein, which means undercutting the consumption of carbohydrates, healthy fats, vitamins, and minerals that are vital to maintaining a balanced and healthy body. This imbalance can lead to low energy plant, brain fog, and general feeling of being unwell.
Heart Health Issues: Diets that are heavy on animal proteins particularly red and processed meats are usually higher in saturated fats and cholesterol. Consume these regularly and you will find yourself at a higher risk of cardiovascular diseases. Doctors in public health recommend that a person moderate how much these proteins they eat and choose leaner or plant-based options, which is better for the heart.
Weight Gain: Although protein is recognized for its ability to promote feelings of fullness, consuming too much protein can lead to an increased caloric burden. When the caloric intake exceeds the energy balance, it may result in weight gain, redirecting the unbeneficial advantages of many high protein diets.
It’s important to identify the signs that may signal you’re consuming too much protein:
Increased Thirst and Dehydration: Excessive protein consumption can dehydrate your body.
Constant Halitosis: High-protein, low-carbohydrate diets can trigger a state of ketosis, where the body creates ketones, producing a unique, often-repugnant breath odor.
Digestive Problems: If your diet consists of very little in the way of fiber and a protein-centered diet will remain lacking in fiber you may experience symptoms including bloating, constipation or diarrhea.
Low Energy and Irritability: Low carbs and high protein can cause you blood sugar levels to fluctuate, which can lead to fatigue and irritability.
A properly balanced diet that contains suitable amounts of protein, along with other necessary nutrients, is imperative for good health to avoid health problems associated with too much protein being consumed. Here are some suggestions:
- Diversify Protein Sources: Add diversity in your protein sources throughout your day plant-based such as legumes, nuts/seeds and whole grains; as well as lean animal proteins such as fish and poultry. Incorporating plant-based protein sources will not only give you essential amino acids but also other vitamins and health benefits as well.
- Watch the Quantity: Be aware of how much protein you are consuming per meal and daily. Individual protein needs may vary and consulting a healthcare provider or registered dietitian can help ensure personal health needs and goals are met based on individualized protein recommendations.
- Limit Processed Protein Products: Avoid processed protein products like protein bars, protein shakes and fortified food products. This means, while eating meat and following the above guidelines, you can still add a variety of different protein types to your diet as well such as lentils, nuts, and peanut butter, for example, for those of you who are vegetarians while focusing on whole food sources of protein (to avoid the fillers, additives, and sugars that can sometimes come in these alternate sources).
- Drinking Enough Water: We certainly should consider drinking adequate amounts of water, especially in case you increase your protein intake, for the kidneys to process and excrete waste products effectively.
Protein is an essential part of a healthy diet, but moderation and balance are important. This recent push around protein-rich diets and products means caution is warranted to limit the risk of health harms linked with excess consumption. With an awareness of individual nutritional needs and a diverse and balanced eating plan, one can reap the rewards of protein without the risk to health.