Protein is an essential macro nutrient needed by the human body for growth and maintenance. It’s an essential nutrient. Unlike carbohydrates, which is a nonessential nutrient, which means you don’t have to have any. With carbs, you can make whatever you need. With amino acids, you have to take some of them in. Protein requirements are much less than what people have been consuming.
The current recommended dietary allowance (RDA) for protein is 0.8 g protein/kg body weight/day for adults (for children 1.5 g protein/kg body weight/day, and for adolescent’s 1.0 g protein/kg body weight/day). However, high protein diets are promoted intensively by the nutritional supplements industry, and they are considered to be “the gold standard” by many athletes (especially bodybuilders) for muscle development and body fat loss.Foods contain higher amounts of protein are fish, poultry, lean red meat (beef/pork/lamb), soy foods such as tofu and tempeh, eggs, dairy, nuts & nut butter and legumes (beans, peas, lentils and peanuts)
Protein provides four calories per gramme. The human body can do three things with protein calories; put protein in fat stores, use it as an energy source or use it to carry out functions vital to life.Proteins that are incomplete (plant products) can be combined with corresponding proteins that carry the missing amino acids to form a complete protein. Examples of incomplete protein are grains, cereals, and vegetables. To complement these proteins, you would combine beans with grains, or nuts with cereal.
Studies show that the healthiest diet is one that is high in carbohydrate, low in fat, and adequate in protein. Increased consumption of whole grains, fruits, and vegetables is recommended for weight control and preventing diseases such as cancer and heart disease.
But there are some negative aspects of your health if the protein is taken in high quantity. Some body builders start taking high protein diet, protein shakes and other items. We advise you not to take these things because these are associated with a severe health issue. Remember, “Excess of everything is bad.” Have a look on some of the problems that might occur if you take too much of protein:
Health issues associated with excessive protein intake:
A high protein intake can contribute to osteoporosis. The theory is that the protein increases the acid load in your body, which then causes the body to take calcium out of the bones to neutralise the acid.
Protein intake affects bone in several ways:
1) it provides the structural matrix of bone,
2) it optimises IGF-1 levels,
3) it is reported to increase urinary calcium, and
4) it is said to increase intestinal calcium absorption.
Elevated protein intake is known to encourage urinary calcium losses and has been shown in cross-cultural and prospective studies to increase the risk of fracture.Calcium-rich plant foods include leafy green vegetables, beans, and some nuts and seeds, as well as fortified fruit juices, cereals, and nondairy milk.
Colorectal cancer is one of the most common forms of cancer and is among the leading causes of cancer-related mortality. Long-term high intake of red meat is associated with significantly increased risk of colorectal cancer.
Impaired Kidney Function-
Dietary protein intake can modulate renal function and its role in renal disease has spawned an ongoing debate in the literature. Over a period, individuals who consume large amounts of animal protein, risk permanent loss of kidney function. A few researchers reported that high-protein diets were associated with a significant decline in kidney function. The kidney-damaging effect was seen mainly with animal protein. Plant protein had no harmful effect.
The relationship of dietary protein distinguished by animal versus vegetable origin with the risk of coronary heart disease (CHD) has shown conflicting results. It is surprising since the type of protein has been demonstrated to influence cardiovascular risk factors such as hypertension. Typical high-protein diets are extremely high in dietary cholesterol and saturated fat. The effect of such diets on blood cholesterol levels is a matter of ongoing research.
According to some researchers, meals high in saturated fat adversely affect the compliance of arteries, increasing the risk of heart attacks.Despite the fact that high protein diet is needed in several pathological conditions like malnutrition, sarcopenia, etc. but for healthy individuals excess of protein in the diet can prove harmful.