New national dietary guidelines in the United States have sparked discussion by placing a renewed emphasis on protein consumption, both from animal and plant sources. Issued by Health and Human Services Secretary Robert F. Kennedy, Jr., and federal officials, these guidelines have been described as 'controversial' for their focus on animal protein and full-fat dairy. However, health experts caution that while protein is essential, excessive intake can lead to significant health complications, with some debate over the precise threshold for 'too much'.
Understanding Protein Recommendations
According to the Mayo Clinic, the current recommendation for protein intake is 0.8 grams per kilogram of body weight, or 0.36 grams per pound. Most Americans already consume approximately 20 percent more protein daily than necessary. Knubian Gatlin, a registered dietitian at Houston Methodist, notes that when individuals aim for as much as a gram of protein per pound of body weight, they often experience common side effects. For athletes and physically active people, a slightly higher intake of 1.1-1.5 grams per kilogram may be acceptable to aid muscle repair, but exceeding this can be problematic.
Four Key Side Effects of Excessive Protein
Gastrointestinal Issues
Consuming too much protein can result in uncomfortable digestive problems. Protein-rich foods, such as meat, require the body to work harder to break them down, potentially leading to symptoms like constipation, bloating, stomach pain, and even diarrhea. This strain on the digestive system highlights the importance of moderation in protein consumption.
Bad Breath
Excessive protein intake can cause 'keto breath,' a condition linked to ketosis, as explained by the Cleveland Clinic. Ketosis occurs when the body burns fat for energy instead of glucose, producing acetone in the process. This can give breath a fruity or nail polish-like odour, an unpleasant side effect for those overindulging in protein.
Heart Stress
Over-reliance on protein sources high in saturated fat, such as red meat, can negatively impact cardiovascular health. Too much saturated fat contributes to the buildup of bad cholesterol in the arteries, increasing the risk of heart disease or stroke. This underscores the need to balance protein intake with heart-healthy choices.
Foamy Urine
A concerning sign of excessive protein consumption is foamy or bubbly urine, which may indicate kidney damage. Dr. Cybele Ghossein, a nephrologist at Northwestern Medicine specialising in kidney disease, explains that healthy kidneys should filter protein and retain it in the body. If protein is released into the urine, it suggests the kidneys are not functioning properly, a serious health risk associated with high protein diets.
Expert Insights and Recommendations
Gatlin emphasises that it is very rare for individuals, including active adults and athletes, to need extremely high amounts of protein. The new dietary guidelines aim to promote protein as a key nutrient, but experts advise caution to avoid the pitfalls of overconsumption. By adhering to recommended levels and choosing a variety of protein sources, individuals can support their health without encountering these adverse effects.
