The eating of high-protein foods has been a trend. Analysts predict a growth of $50.2bn, or EUR44.4bn between 2023-2028 as ‘high protein’ claims increase. Diets like paleo and keto continue to increase protein consumption among more committed consumers.
It’s a fact that protein plays a vital role in a healthy lifestyle. Consuming products with a high level of this essential nutrient can be beneficial. There is a limit, just like everything else (including water), to the amount of protein that’s healthy.
What does this limit mean? What happens to people who consume too much protein, and what are the consequences?
What is the safe amount of protein to eat?
According to the National Health Service of UK, your weight determines how much protein you need.
If you weigh 55kg then your daily protein intake should be between 66g-82.5g. For 70kg people, it should be between 84g and 105g. And for 85kg individuals, the amount is 102g-127.5g.
Harvard Health reports that these recommendations are not universally accepted. Some experts believe the numbers commonly used are too low. Some experts believe we need to drink more.
When does it all become too much? Harvard Health says it is hard to give specific numbers because many experts remain uncertain. Harvard Health suggests that people who do not compete in professional sports should keep their protein intake under 2g/kg ideal weight.
It is recommended that people who wish to keep a high-protein diet ensure that they do not have any medical conditions, such as kidney disease, which could put them at risk. They should also stick to sources of protein like nuts, fish, yogurt, and beans.
What is the risk of eating too much protein?
Although protein consumption is good for health in general, there are risks associated with excessive intake.
According to a study, consuming a high amount of protein over a long period can negatively affect kidney health. This can lead to hyperinflation in the kidneys and excessive amounts of protein in urine. People with existing conditions are at greater risk.
The study found that animal protein was more likely than plant-based proteins to cause end-stage renal disease, while the ketogenic diet is linked with the formation of kidney stone.
Some studies even suggest that excessive protein consumption can lead to heart disease.
Research published in has found that certain amino acids, the building blocks for protein, can lead to cardiovascular diseases at the cell level. Nature Metabolism claimed.
Leucine, an amino acid found commonly in animal proteins signals cells responsible for removing debris from blood vessels. Animal protein consumption can lead to these cells becoming overactive and causing a hardening in the arteries or heart disease.
A study found that consuming more than 22 percent of your daily calories as protein is more harmful than beneficial.