2023-05-05 18:05:42
Experts recommend diversifying between plant-based protein sources, such as legumes, grains, and nuts
Protein is one of the three important nutrients that the body needs in large quantities on a daily basis. Protein is broken down into amino acids that are essential for critical processes such as muscle growth, hormone synthesis, and immune function.
While protein is essential for health and high-protein diets offer many health benefits, some people overindulge in protein and get more than what the body needs. In this context, a report published by the Health website dealt with the effect of consuming large amounts of protein on the body.
Protein can be found in both plant and animal foods, such as legumes, chicken, eggs, nuts, and grains. For this reason, people who follow a meat and plant-based diet have plenty of protein-rich foods to choose from. Most healthy adults consume adequate amounts of protein, but some, such as the elderly and people on restricted diets, are at greater risk of protein deficiency.
But some consume more protein than the body requires. Although the body can thrive on a high-protein diet, most don’t need to eat extremely large amounts of protein at every meal.
The dangers of red and processed meat
Although a diet high in protein is not necessarily harmful to health, diets rich in certain types of protein, such as red meat and processed and cured meat, are strongly associated with adverse health outcomes.
Studies show that people who eat a diet rich in red and processed meat are more likely to develop many diseases, including chronic kidney disease, a number of cancers, and heart disease.
When red meat is cooked, compounds (such as polycyclic aromatic hydrocarbons (PAH), heterocyclic amines (HCA), and heme iron in red meat) promote inflammation and changes in DNA, which promote the development of cancer. Also, metabolites formed during the digestion of red meat (such as trimethylamine NOx) can be associated with higher risks of heart disease, chronic kidney disease, and type 2 diabetes.
The American Heart Association (AHA) recommends reducing your intake of red and processed meat and increasing your sources of plant-based proteins such as beans and seeds, which can protect against chronic diseases such as heart disease.
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Possible side effects
If a person has an unbalanced diet, or if he consumes more protein than the body needs, it may lead to the following side effects:
• Constipation: If the diet is too rich in animal protein and does not contain a lot of high-fiber plant foods such as fruits and vegetables, a person can suffer from constipation and other digestive symptoms such as bloating.
Weight gain: Excessive calorie consumption, meaning that a person eats more calories than his body burns on a daily basis, will lead to weight gain. Although high-protein diets have been shown to be effective for weight loss, consuming too many calories in general, regardless of their source, can lead to weight gain.
Poor nutrition: Protein is the most satiating macronutrient, so eating too much protein can interfere with eating other nutritious foods like fruits and vegetables. To ensure that you eat a well-balanced diet that contains all the nutrients your body needs, it is best to eat well-balanced meals that provide sources of protein, high-fiber carbohydrates, and healthy fats.
In some cases, protein may need to be limited in order to reduce the risk of a health condition. For example, people with advanced kidney disease often have to follow a low-protein diet to maintain kidney function.
Recommended quantity
A person’s daily protein requirements depend on several factors, including age, sex, body weight, body composition goals, and levels of physical activity.
The recommended adequate amount of protein is currently set at 0.8 grams per kilogram of body weight per day. This is considered the minimum to meet basic protein requirements and prevent muscle loss for many.
Expert opinions differ regarding the appropriate intake for healthy people, with some arguing that physically active adults need much more protein than 0.8 g/kg of body weight per day to promote optimal health, and that an active adult’s requirements can range between 1.2 and 2. grams per kilogram of body weight per day, taking into account that there is a diversification between plant and animal protein sources.
Some experts also point out that certain conditions, such as the elderly, athletes, pregnant and lactating women, and people with diseases such as cancer, need more protein, and even that children and adolescents also have higher protein needs than the average adult to support growth and development.
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