A high-protein diet is designed to increase your intake of protein, one of the three macronutrients (alongside fats and carbohydrates) essential for various bodily functions. Protein is made up of amino acids, which are often referred to as the building blocks of the body. It is vital for muscle growth, tissue repair, enzyme production, hormone balance and immune system function.
Higher protein intake can help boost metabolism, supporting fat loss and improving energy expenditure throughout the day. It also stabilises blood sugar levels, preventing spikes and crashes that can occur with higher carbohydrate diets. This can help manage cravings and energy levels, particularly for people with insulin resistance or Type-2 diabetes.
However, a high-protein diet may not be as healthy as we think. Recent studies show that consuming too much protein can have a serious negative effect on ourselves.
According to Healthline, one of the most concerning risks associated with a high-protein diet is the strain it places on the kidneys. Protein metabolism produces nitrogen waste, which the kidneys must filter out. For individuals with pre-existing kidney issues or reduced kidney function, this increased workload can accelerate kidney damage or potentially lead to kidney disease over time. Another significant concern is dehydration, as it requires more water to flush out the waste products, if adequate water intake is not maintained.
A diet rich in protein, especially if derived mainly from animal sources, may also contribute to an increased risk of heart disease. Many high-protein animal foods, such as red meat and full-fat dairy products, are also high in saturated fats. Consuming too much saturated fat can elevate LDL (bad) cholesterol levels, increasing the risk of cardiovascular diseases like heart attacks, strokes and high blood pressure. In contrast, plant-based protein sources like legumes and nuts tend to be lower in saturated fat and offer more heart-healthy benefits, such as fibre and antioxidants.
Bone health is another area of concern with excessive protein intake, particularly from animal sources. Research suggests that high levels of animal protein can lead to increased calcium excretion in the urine, which, over time, may weaken bones and increase the risk of osteoporosis.
A diet that focuses heavily on meat and animal products can lead to nutrient deficiencies, especially if it displaces other important food groups. For instance, cutting back on fruits, vegetables and whole grains in favour of protein-rich foods may result in a lack of dietary fibre, leading to digestive issues like constipation.
A high-protein diet can negatively impact gut health. Diets high in animal proteins and low in fibre can alter the gut microbiome, reducing the diversity of beneficial bacteria. This imbalance can lead to digestive discomfort, inflammation and may even affect immune function, as a healthy gut is crucial to overall immune health.
While protein is essential for the body, excessive intake especially from animal sources, can have serious negative health effects. For optimal health, it’s crucial to maintain a balanced diet that includes a variety of protein sources, plenty of fruits and vegetables, whole grains and adequate hydration.
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