It’s almost impossible to walk down a grocery store aisle nowadays without seeing an array of high-protein products. From protein shakes to protein-enriched cereals and health bars, we are constantly encouraged to consume a high-protein diet. While this type of diet does come with its health benefits, is there more to this story than we are being told? Is there any potential negative impact on our health that we should be aware of? Well, apparently there is, and in this article, we will take a deeper look into how a high-protein diet could be harming your health.
The High-Protein Diet Trend
So many of our decisions are driven by trends in society. Whether it be the music we listen to, the clothing we wear, or even the diets we follow, many of those choices are determined by the hype built around a certain idea. Many of these dietary fads tend to be rather short-lived, and many are also eventually called out for not being as effective as they claim. There has been much hype in the last few years around high-protein diets, but how healthy are they really? Sure, this type of diet has undeniable health benefits, but at what risk? Companies readily add high-protein labels to their food products, driven by the idea that “more must be better”. However, as with most things in life, it’s likely true that even protein is healthier when consumed in moderation.
The Benefits of Protein
First, let’s take a look at the benefits of consuming protein and its role in the human body. Your body requires protein for almost every function that keeps you in good health. Protein is a fundamental building block of your internal organs, bones, muscles, hair, and skin. It is needed for repairing tissue after a workout or injury. Your energy levels, mood, and metabolism are all regulated by proteins in the form of hormones such as insulin. Your body also uses proteins such as antibodies to help your immune system fight off infections. When there is not enough fat or carbs to convert into energy, your body will use protein as an energy source.
What Are We Missing?
Let’s say you just ate eggs for breakfast or a chicken sandwich for lunch. Now, you may think that your body readily absorbs the protein directly as it is. However, your body actually breaks the protein down into small building blocks called amino acids. After that, it can assemble those amino acids into the various enzymes, hormones, or muscles that your body requires at that time. Your body is able to produce some of the 20 different amino acids it requires to function. However, there are some that we only get from the food we eat, known as essential amino acids. Therefore, if you aren’t consuming the correct combination of proteins, you may be lacking certain important elements.
How Much Protein Is Actually Required?
One study conducted by the UK Biobank Study compared a diet associated with the fewest deaths to the average American diet. They found that the lowest death rate group was getting around 14% to 18% of their daily calories from protein. This equals around 84 to 108 grams for an individual consuming 2,400 calories daily. The average calorie consumption from protein sources was around 16% in the American diet, which doesn’t seem to excessive in comparison. However, Americans were consuming almost 50% more calories overall, bringing their daily intake closer to around 142 grams.
Source of Protein Matters
Reaching your daily protein target is not enough – the source of your high-protein diet is equally important. One study revealed that eating a meat-heavy diet increased the risk of cardiovascular disease death by a significant 61%. Consuming a seed and nut-heavy diet was linked to a 40% decrease in risk. This means that two individuals may be getting the same amount of protein, yet their health outcomes could differ dramatically depending on whether they sourced that protein from plants or meat. One study found that swapping 18 grams of protein from animal to plant protein sources was linked to a 12% to 14% lower risk of premature death.
Our Protein Requirements Change With Age
As we age, our dietary requirements also change, including our sources of protein. Several studies have revealed that consuming meat-based protein was associated with a lower rate of death among those with an average age of 75. Researchers have suggested that this may be due to the fact that animal protein is better for maintaining muscle mass in senior citizens. Better muscle mass means less frailty and, therefore, a reduction in potentially life-threatening risks, such as accidental falls. However, until you reach your seventies, it is best to get the majority of your protein from plants and fish, and don’t overindulge in high-protein diets.
Read More: 10 ‘High-Protein’ Foods That Aren’t Actually As Protein-Packed As You Think
