Hello Reader,
Welcome to the finale of our Protein Power Education Series! Today, we'll demystify high-protein diets and separate fact from fiction.
We’ve previously discussed the importance of protein, why most people don’t eat enough protein, and how to increase our protein intake in a balanced and healthy way.
However, many believe a high-protein diet harms our heart and kidneys.
Is it true or a myth?
Here's what I found.
Protein and Heart
Studies show no link between protein and heart disease.
There’s one caveat, which is your protein source. If your diet includes many red meats, processed meats, and other foods high in saturated fat, your risk of heart disease increases. These foods can also increase your low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol.
So, a high-protein diet does not harm your heart as long as you avoid processed meats, choose a good source of protein, and follow a balanced diet.
Protein and Kidneys
I’ve been deep in the rabbit hole of learning about kidneys and creating a renal diet for my son, who was diagnosed with chronic kidney disease (CKD). Protein intake is one of the most significant factors that affects his kidney function. His diet allows so little protein that most of the information in this entire protein power email series does not and will not apply to him.
(It feels odd to write about protein extensively regarding what, why, and how, but I cannot do the same for my most loved one. Perhaps a special edition in nutrition for CKD children should be in the pipeline.)
On that note, high protein intake may cause harm in people with diagnosed kidney disease, but the same doesn’t apply to people with healthy kidneys.
If you or a loved one has kidney disease, diabetes, or other long-lasting health conditions, it is very important to talk to a healthcare provider or dietitian about how much protein intake is safe for you.
The Bottom Line
At the end of the day, there is no evidence that eating protein in reasonably high amounts causes heart disease or kidney damage in healthy individuals. On the contrary, plenty of evidence suggests benefits, including maintaining muscle mass, losing weight, lowering the risk of obesity, and promoting bone health.
While it’s unclear at what protein intake level becomes harmful to healthy people, an extremely high amount isn’t natural and healthy. I can’t emphasize this enough—when it comes to diet and our overall well-being, balance is the key.
Here’s a recap.
- Not all proteins are created equal. Get your protein from good sources.
- Figure out how much protein you really need. General guidelines are helpful, but remember that your needs are bio-individual.
- Know protein types and the role of timing they play in your wellness.
- Follow a balanced diet that contains adequate high-quality protein (both animal protein and plant-based protein) and plenty of fruits, vegetables, whole grains, and healthy fats.
This concludes this Protein Power Education email series. I hope you find it helpful. Thank you so much for taking the time to read them. It's truly a privilege to write to you.
If you have any questions or would like to discuss it further, please do not hesitate to reach out. Just hit reply.
Before I sign off, a quick question: Would you like to see more of these topic-based deep dive?
Stay well,
