Recent dietary guidelines released by Health and Human Services Secretary Robert F. Kennedy, Jr. along with federal officials highlight a renewed focus on protein intake in the American diet, including both animal and plant sources.
However, consuming excessive protein can have adverse effects on health, although experts have differing views on what constitutes “too much.”
The current recommendation suggests an intake of 0.8 grams of protein per kilogram of body weight, roughly 0.36 grams per pound, according to the Mayo Clinic. Most Americans are consuming about 20% more protein daily than necessary.
“When someone claims they need a gram of protein per pound of body weight, people often experience common issues associated with high protein intake, such as constipation, bloating, and abdominal discomfort,” stated Knubian Gatlin, a registered dietitian at Houston Methodist.
“In fact, it’s quite rare for anyone, even athletes, to require that much protein.”
Active individuals and athletes may indeed require a higher protein intake to aid muscle recovery, suggesting a range of 1.1-1.5 grams per kilogram, according to Mayo Clinic guidance.
But what complications can arise from an excessive protein intake?
Gastrointestinal Issues
Excessive protein can result in uncomfortable digestive problems.
Protein sources such as meat put additional strain on the body’s digestive system, which may lead to diarrhea and the symptoms previously mentioned.
Bad Breath
High protein consumption can result in “keto breath,” as noted by the Cleveland Clinic.
This condition, known as ketosis, occurs when the body shifts to burning fat for energy instead of glucose.
During this process, the breath may take on a fruity or nail polish-like odor due to acetone production.
Heart Stress
A diet high in protein can negatively impact heart health, especially when it includes significant amounts of red meat and saturated fats.
Excess saturated fat can lead to increased levels of bad cholesterol in the arteries, raising the risk of heart disease or stroke.
Foamy Urine
High protein consumption may also cause urine to have a foamy or bubbly appearance.
Foamy urine can be an indicator of kidney dysfunction. “Your kidneys should filter protein and retain it in the body,” explained Dr. Cybele Ghossein, a nephrologist at Northwestern Medicine. “If protein is leaking into the urine, this suggests that the kidneys are not functioning correctly.”
### Conclusion
Maintaining a balanced protein intake is essential for health. While protein is necessary for various bodily functions, overconsumption can lead to a range of health issues. It’s crucial to be mindful of how much protein you include in your diet and consult healthcare professionals if you have concerns about your nutritional needs. By making informed dietary choices, you can support your overall well-being while enjoying the benefits of a well-rounded diet.
