However, consuming too much protein can lead to serious health consequences:
Increased risk of kidney damage
When the body consumes protein, a byproduct called urea is created. To remove the urea, the kidneys have to work harder.
According to the National Kidney Foundation, consuming too much protein, especially from animal sources, can put a lot of stress on the kidneys, causing long-term damage and increasing the risk of chronic kidney disease.
This is especially dangerous for people with a history of kidney disease.
Causes nutritional imbalance
High-protein diets are often accompanied by reduced consumption of other food groups such as vegetables and grains. This leads to deficiencies in vitamins, minerals and fiber, negatively affecting the digestive system and overall health.
A low-fiber diet can cause constipation and increase the risk of heart disease.
Unwanted weight gain
Although protein helps increase feelings of fullness, if consumed in excess, excess calories will still be stored as fat.
The American Journal of Clinical Nutrition published a study showing that a high-protein diet does not increase metabolism in the long term, but can instead lead to weight gain if overall calorie intake is not controlled.
Causes osteoporosis
Consuming excess protein, especially from animal sources, can increase the excretion of calcium in the urine. According to the International Osteoporosis Foundation, this can lead to decreased bone density, especially in older adults, increasing the risk of osteoporosis and fractures.
Increased risk of cardiovascular disease
Protein from animal sources, such as red meat and high-fat dairy products, is often high in saturated fat.
The American Heart Association warns that excessive consumption of these foods can increase blood cholesterol levels, thereby increasing the risk of heart disease and stroke.
Balance protein in diet:
According to WHO, healthy adults should consume about 0.8-1g of protein per kg of body weight per day. It is necessary to choose healthy protein sources such as fish, beans, nuts and reduce consumption of red meat and fatty dairy products.
At the same time, it is necessary to combine protein with food groups rich in fiber and vitamins to balance nutrition.
