Protein diet is given special importance among fitness enthusiasts. Especially those who want to go to gym and lose weight fast prefer to take high protein diet to keep metabolism under control. But, according to new research, long term consumption of high protein foods can harm the heart, kidneys and bones. In this article, we will discuss is too much protein bad for you? understanding the risks and the factors you should consider.
Protein is called the food of muscles. But when muscles are fed more food than required, its effect is not only visible externally, the functioning of the internal organs of the body also gets disturbed.
This is how the craze for protein diet is seen among fitness aspirants. Youngsters who want to build a body like models and film celebrities easily fall into the trap of protein supplements, which many times prove to be more harmful than beneficial.
Why is Much Protein Bad for You?
If we talk about studies done in the medical field, then intake of excess protein (protein diet should be more than 30% of total calories) is harmful to the body. This increases the amount of ketones in the body, which are toxic substances.
The body has to work extra hard to remove ketones from the body. In this entire process, a lot of water is removed from the body, which can lead to dehydration. This happens more in people who exercise a lot. Such a diet is also known as ketogenic diet, due to which weakness, dizziness, bad breath or other problems are also seen.
People suffering from kidney problems are also advised to avoid high protein diet. Our kidneys also work to purify the protein in the blood. Taking a high protein diet puts more pressure on the kidneys.
Research also shows that after a certain age, urea acid increases in those who take a high protein diet. The amount of calcium is excreted in urine. This excess amount of calcium can take the form of stones if it stays in the kidney for a long time. It also has a great impact on the heart.
People suffering from bone problems such as rheumatoid arthritis are also advised to avoid high protein diets. Since protein absorption requires more calcium, the calcium in muscles and bones starts decreasing. People who consume non-vegetarian food for a high protein diet for a long time have increased cholesterol levels, which increases the risk of heart diseases, stroke and cancer.
Apart from this, increasing the amount of protein in food reduces the intake of carbohydrates, due to which the body gets less fiber and other nutrients are reduced. The problem of constipation also increases.
High protein diet can also cause swelling. These days gym instructors recommend eating six to eight eggs and protein supplements, which is not right.
How much protein is there in what
per 100 grams grams
Goat meat 22-40
Peanuts 23-28
One slice of bread 3
Egg 12
Raw vegetables 4
Rice/pasta 5
Chicken 29
Paneer 18-20
Soybean 35
Cabbage 25-27
Walnut 16
Almond 21
Curd 10
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Much Protein Bad for You and What do experts say
According to GB Kohli, Senior CMO Orthopedics at Hindurao Hospital, ‘There is a direct relationship between protein intake and bone health. If you consume less amount of protein, then the absorption of calcium in the body will be affected and the bones will also become weak.
Taking a high protein diet for a long time, without considering the age, negatively affects the bones. Protein obtained from plants is considered more suitable for bone health. Consuming them leads to better absorption of calcium as compared to animal protein. However, after menopause, women must pay attention to consuming the right amount of protein to avoid osteoporosis.’
Fitness coach and nutrition expert Sonia Bajaj says, ‘It is not that protein-rich supplements are the enemy of health. These are very useful for vegetarian people and those who exercise a lot or are active in sports. But protein supplements containing steroids definitely harm health. The functioning of the kidney and liver is affected, wrinkles appear on the skin and rashes also appear.
Modern research related to protein
– According to a research done in 2007, people who take low-cholesterol diet should avoid eating eggs. Excessive consumption of eggs can increase the risk of type 2 diabetes.
– A study was conducted on 6381 adults at the University of California, Los Angeles. Several categories were divided based on the amount of protein consumed. High protein (more than 20% calories from protein), medium protein (11 to 19%) and low protein (less than 10%).
People above the age of 65 who consume high amounts of protein have an increased risk of death from diabetes and cancer. On the other hand, this risk is seen less in those who consume protein in the medium category.
– With increasing age, the body’s protein requirement decreases. Protein activates the Ig-F1 hormone in the body, which is responsible for the growth of tissues in the body. In such a situation, more protein puts pressure on the body cells to grow.
How useful is protein for us
There is hardly any doubt that protein is necessary for the development of the body. More than 1000 proteins are found in our body.
Taking high protein diet for a long time without paying attention to the needs of the body only harms the body. Protein is very important for the body. 18-20% of our body weight is due to protein.
– Protein strengthens the muscles and immune system. Protein keeps the heart and lung tissues healthy.
– Protein is considered one of the most important micronutrients for the body. Protein diet is considered helpful in reducing weight.
Since protein takes more time to digest, it gives a feeling of fullness for a long time. Doubling the amount of protein and halving the amount of fat in the food helps in reducing weight.
– Protein is necessary for the smooth functioning of the body. Removes toxins from the body. Maintains the pH level of the body. Protein also keeps the mood good. Reduces the level of stress.
Types of protein
There are two types of protein, complete protein and incomplete protein. Complete protein is that which contains all the essential amino acids. Proteins obtained from animals fall in this category. The protein found in our body is similar to this.
The body uses them more rapidly. Egg is considered to be the best source of protein, it contains nine essential amino acids which our body is unable to produce naturally. On the other hand, one or more amino acids are found less in plant products, so they are called incomplete proteins.
But in this case, they are considered better than the protein obtained from non-vegetarian food, because they contain less fat, less cholesterol and lots of dietary fiber. Whereas proteins obtained from animals contain more cholesterol and saturated fat. Their excessive consumption can increase the risk of heart diseases.
How much protein you need
: Young children: 10 grams per day
School-going children: 19-34 grams per day
Teenage boys: 50 grams per day
Teenage girls: 46 grams per day
Young men: 52 grams per day
Young women: 46 grams per day
Pregnant and breastfeeding women: 71 grams per day
However, this chart is just a rough estimate. The requirement of any nutrient depends not only on your age group but also on your weight, body structure, level of physical activity and health. You can also make a chart for yourself, for this keep in mind:
– At least 10 percent and maximum 35 percent of your total calories should come from protein.
– If you do a lot of physical work, then you should consume 35 calories per kilogram of your weight. If you live a sedentary life, then calculate according to 30 calories per kilogram and if you are physically active, then calculate according to 32-33 calories per gram. Multiply your weight with your required amount of calories and calculate the calories for daily.
– For calculating protein, calculate according to your activity, 80 mg to 1 gram per kilogram.
