Protein is an essential nutrient that makes up the body's cells and is essential for sustaining vital activity and good health. Normally, the amount of protein in the human body is about 16% to 20% of body weight, and about 3% of protein is involved in cell metabolism and renewal every day, so we need to consume protein through our diet on a regular basis.
However, more protein is not always better. Excessive protein intake may have adverse effects on the body, such as increasing the burden on the kidneys and leading to an increased risk of kidney disease.
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Eat too much protein
Can be an "accomplice" to these diseases
Indeed, excessive intake of protein can adversely affect health, becoming an "accomplice" to certain diseases. Here are some of the potential risks:
Increased burden on the kidneys:
Long-term high intake of protein increases the filtration burden on the kidneys, which may lead to kidney diseases such as nephritis and kidney stones.
Heart Disease Risk:
High-protein diets have been linked to an increased risk of heart attack, especially when consuming high amounts of processed meats and protein sources high in saturated fat.
Cancer Risk:
Some research suggests that excessive protein intake may be associated with an increased risk of certain types of cancer, such as prostate cancer.
Osteoporosis:
A high-protein diet may affect calcium absorption and utilization, which can increase the risk of osteoporosis, especially in older adults.
Digestive Problems:
Excessive protein intake may lead to digestive problems such as constipation, stomach bloating, etc.
Obesity Risk:
If protein intake comes from high-calorie foods, such as fried foods or high-sugar protein supplements, it may lead to weight gain.
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Plant protein VS animal protein
How to eat healthier?
Plant-based protein
Advantages: Plant proteins are generally higher in fiber, vitamins and minerals, and lower in saturated fat and cholesterol. Plant foods also contain phytochemicals, such as isoflavones and carotenoids, which may have health benefits.
Recommendation: Make sure you consume adequate amounts of legumes, legumes, nuts and seeds, etc., to get complete protein. All the essential amino acids can be obtained by pairing them with different plant foods, for example, soybeans and grains can be eaten together to form a complete protein.
animal protein
Advantages: Animal protein usually contains essential amino acids that are difficult for the body to synthesize on its own, especially proteins from egg, milk, meat, fish, etc.
Recommendation: Moderate intake of animal protein, lean meats and low-fat dairy products to reduce saturated fat and cholesterol intake. Fish and seafood are excellent sources of animal protein while also providing omega-3 fatty acids.
Eat a balanced diet
For the sake of health, a balanced intake of plant protein and animal protein should be pursued. Depending on the individual's eating habits and health status, you can set a protein intake ratio that suits you. For example, the American Heart Association recommends a heart-healthy diet with a roughly 1:1 ratio of animal protein to plant protein.
Individualized adjustments
Different people have different protein needs, taking into account age, gender, weight, activity level, and personal health status. For example, athletes may need more protein to support muscle recovery and growth, while people with kidney disease may need to limit their protein intake.
In conclusion, the key to a healthy intake of plant and animal protein is variety and balance. By combining foods wisely, you can ensure that you are getting a complete range of nutrients and be careful not to overdo it to maintain good health. If you have special dietary needs, it is best to consult a professional dietitian or doctor.
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How protein intake varies from person to person
age
Children and adolescents need more protein to support cell growth and repair during their growth and developmental stages. Older adults may need the right amount of protein to help maintain muscle health due to their natural loss of muscle mass.
gender
In general, men may need more protein due to physiological differences. Women may need more protein to support bone health after menopause.
body weight
People who weigh more need more protein to maintain their body functions. In addition, weight management, such as weight loss, can also affect protein requirements.
Activity level
Athletes or people who regularly engage in high-intensity physical activity need more protein to support muscle repair and growth.
Health status
Certain health conditions, such as kidney disease, may require restricting protein intake. Whereas, patients in the convalescent period may need additional protein to promote recovery.
Genetic factors
Genetic differences between individuals may also affect protein demand and utilization efficiency.