Could Cutting Protein In Your Diet Be Dangerous?

According to "Nutrition and You" by Joan Salge Blake, protein provides the structural backbone of practically all of your cells. Protein can also provide you with energy. Protein belongs to a class of nutrients called macronutrients, which your body requires in large amounts in order to function properly. Severely restricting your protein intake can have negative health consequences.

Vitamin Deficiency

If you restrict certain types of proteins, you may be putting yourself at risk for developing vitamin deficiencies. Animal sources of protein are rich in vitamin B-12. People who severely restrict animal proteins from their diet have an increased risk of developing vitamin B-12 deficiency, which may eventually lead to anemia. Animal sources of protein also contain the most easily absorbed type of iron. Restricting these foods can increase your risk of developing iron deficiency anemia. Protein foods are also rich in zinc, calcium, vitamin D and vitamin A. You may develop a deficiency in these vitamins if you cut your protein intake.

Protein Malnutrition

If you severely cut your total protein intake, it can lead to a form of malnutrition called kwashiorkor. Kwashiorkor is characterized by decreased muscle muss, changes in skin color, failure to grow, fatigue, irritability, diarrhea, rash and fluid retention. The fluid retention associated with Kwashiorkor may result in a severe protrusion of the abdomen. If Kwashiorkor is not corrected, it can lead to shock and may even result in death.

Considerations

Kwashiorkor usually affects countries where there is famine or limited food supply. Medline Plus notes that most cases of Kwashiorkor in the United States occur as a result of severe child abuse or neglect. Although Kwashiorkor is rare, if you severely cut your protein intake, it is possible for this type of malnutrition to develop.

Protein Recommendations

In order to avoid vitamin deficiencies or malnutrition caused by protein restriction, you should stay within your recommended protein intake ranges. There are two ways to determine how much protein you should be eating on a daily basis. You can determine your protein needs based on your calorie intake using a dietary reference intake called the acceptable macronutrient distribution range. This dietary reference intake recommends that you consume 10 percent to 35 percent of your daily calories from protein, which provides 4 calories per gram. Using this reference, someone on a 2,000 calorie per day diet should consume between 50 g to 175 g of protein.
Another way to determine protein needs is by body weight. You should consume 0.8 g of protein for every kg of body weight. If you weigh 175 pounds, you should consume about 63 g of protein.

Food Sources

The foods with the highest concentrations of protein include meat, fish, poultry and dairy. Other good sources include nuts, nut butters, soy, beans and eggs. Instead of severely restricting total protein intake, you should choose foods that provide you with protein, but not a lot of saturated fat or cholesterol, such as chicken, low-fat dairy, fish and nuts.