A nutritional spotlight increasingly illuminates protein, a macronutrient now prominently featured on food labels and restaurant menus. But as protein trends surge, a critical question arises: Are there potential drawbacks to consuming too much?

Understanding Protein’s Role

Protein plays a crucial role in regulating appetite, stabilizing blood sugar levels, and supporting lean muscle mass. Alex Larson, a registered dietitian and founder of Alex Larson Nutrition, emphasizes these benefits.

Recommended Intake vs. Optimal Intake

The recommended dietary allowance (RDA) for protein is a minimum of 0.8 grams per kilogram of body weight daily. However, this may be insufficient for those aiming to build or maintain muscle mass.

For muscle health and functional aging, around 1.2 grams per kilogram of body weight may be more beneficial, provided there are no kidney issues.
Routhenstein, Nutrition Expert

Protein needs should be personalized based on activity level, age, kidney status, and overall health.

Potential Risks of Excessive Protein Consumption

Consuming too much protein can strain the kidneys, notably in individuals with pre-existing kidney conditions. The kidneys filter waste products from protein metabolism, and an overload can exacerbate their workload, potentially leading to kidney damage over time.

The kidneys are responsible for filtering waste products from protein metabolism – and an overload can exacerbate their workload, potentially leading to kidney damage over time.
Routhenstein, Nutrition Expert

Research suggests that high-protein diets can worsen kidney function in individuals with chronic kidney disease (CKD).

Excessive protein intake, especially from animal sources, can also trigger vascular inflammation.

Leucine, an amino acid in protein, may promote inflammatory pathways, increasing the risk of cardiovascular diseases over time.
Routhenstein, Nutrition Expert

Overemphasizing protein can lead to low consumption of fruits, vegetables, and whole grains, resulting in a deficiency of other essential nutrients.

Some high-protein diets may also be high in saturated fat and calories, which may cause weight gain and increase your LDL ‘bad’ cholesterol.
Larson, registered dietitian

Optimal Protein Sources

The best protein sources offer a balance of protein, vitamins, minerals, and fiber while being low in unhealthy fats. Consider these options:

• Plant-based options: lentils, tofu, and chickpeas provide fiber, antioxidants, and a range of vitamins and minerals, including iron, folate, and magnesium.
• Fish: Salmon and sardines offer high-quality protein and heart-healthy omega-3 fatty acids.

Protein Sources to Limit

Avoid highly processed meats like sausages, hot dogs, and bacon, which are high in sodium, unhealthy fats, and preservatives.

Highly processed meats like sausages, hot dogs and bacon, which are high in sodium, unhealthy fats and preservatives.
Routhenstein, Nutrition Expert

These foods can increase the risk of heart disease, hypertension, and certain cancers.