There are always trends in nutrition. A little while ago, everyone talked about probiotics and prebiotics. Now, people are obsessed with their protein intake. Everyone thinks that more protein is always better. However, there is such a thing as too much, and the source of protein matters for your health.
“A common mistake is the overemphasis on consuming a high-protein diet, particularly one rich in animal-based proteins, with the belief that it is essential for longevity and muscle preservation. Many people assume that the more protein they consume, the healthier they will be, leading to an overconsumption of animal products like meat, dairy and eggs,” said Dr. Monisha Bhanote, a longevity expert.
Older people need protein to maintain their muscle health. The amount of protein we need changes throughout our lives, but 50 grams a day is the average. More complicated math says an inactive person needs about one gram of protein from every kilogram of body weight. An active person needs about 1.5 grams of protein per kilogram of body weight. With our current fixation on the benefits of protein, people are overconsuming protein, especially animal proteins. Seventy-five percent of Americans eat more meat, poultry or eggs than they should. That can shorten a person’s lifespan.
Advanced glycation end products (AGEs) form in the blood when proteins combine with sugar in the bloodstream. AGEs build up in tissue and cause oxidative stress and inflammation.
Protein-rich plants include beans, lentils, chickpeas, soy, nuts and seeds. They are high in fiber, nutrients and antioxidants. They are low in AGEs and can boost heart health and lower inflammation and the risk of chronic diseases.
Our bodies need protein. “Most people think of eating protein simply to maintain or help improve muscle size, but it does far more in our bodies,” said Michael Ormsbee, a Florida State Univ. professor in the Department of Nutrition and Integrative Physiology. “Proteins serve as enzymes, hormones, receptors, signaling molecules and much more.”
There are always concerns about how protein impacts kidneys. Research results on kidneys and protein intake have been varied. If you have kidney concerns, speak to your doctor about your diet and make a plan that is right for you!
