Why Too Much Protein Is Actually a Bad Thing
Our society hails protein as the key nutrient to establishing a healthy diet. How many of us are guilty for adding protein to our smoothies or salads because we naturally assumed it made our diet healthy? It seems as if food companies are trying to sell us on more protein in almost every aisle of the grocery store. Literally everything has an alternative protein option, and food companies have helped create this obsession with protein. It’s as if protein is the answer to healthy eating.
Protein aids muscle growth, weight loss, satiation (the feeling of being full), cell growth, skin growth, and has plenty of other glorious benefits. Obviously this sounds amazing, but consuming too much can have some serious consequences for your health. According to the DRI, the average adult needs about 0.8 grams of protein per kilogram of bodyweight a day, which comes out to roughly 56 grams of protein a day for men and 46 for women. This means it’s unnecessary to consume 2 protein bars, shakes, and an immense amount of poultry in one day.
Protein is important to maintain a balanced diet, more doesn’t mean better. It can lead to serious health complications. Here are three common signs that you are consuming too much protein.
Weight Gain
Over time, too many excess calories, no matter from fat, sugar, or protein, will cause weight gain. If you're eating excess animal protein or consistently consuming protein shakes. Meat often means extra fat and calories, while many protein shakes contain added sugar to alleviate their taste. If your protein intake also originates from poor qualities sources, then it will further derail your body’s progress.
To stray your meals in a healthier direction, aim for a balanced meal that include lean protein, whole grains, fruit and vegetables. According to the USDA Center for Nutrition Policy and Promotion, as a general rule to abide by, half of your plate should be fruits or vegetables, one quarter should be protein, and one quarter should be starch or whole grains.
Dehydration & Kidney Issues
Too much protein can cause dehydration. Dehydration is caused by your kidneys tirelessly functioning to eliminate the excess protein and the nitrogen waste from metabolizing the protein. In result, it’ll cause you to excessively urinate and eventually that could possibly damage your kidneys. The kidneys take care of filtering waste products made when our bodies digest protein, and diets higher in protein have been thoroughly researched to see a correlation indicating a greater strain on the kidneys with these types of diets. It’s important to be aware of these symptoms if you are on a high-protein diet because it also increases the risk of kidney stones. Therefore it’s important to stay hydrated and be cautious of your protein intake.