A number of high protein diet recommendations might have you cutting back on your carbohydrates while, at the same time, enriching your diet with larger servings of foods high in protein. According to the Physicians Committee for Responsible Medicine, Americans tend to consume double the amount of recommended protein already, without the influence of high-protein diet regimens. Eating too much protein over several months or more can have health consequences.
Functions
Protein is an essential nutrient, present in every cell of the body and responsible for a number of bodily functions. Chains of amino acids compose protein; these amino acids create and maintain cells; contribute to growth and development at all stages of life, especially childhood, adolescence and pregnancy; and perform a variety of metabolizing activities. A balanced diet provides all the protein needed to perform these crucial functions.
Recommendations
According to the University of Maryland Medical Center, most Americans get enough protein to meet their body's needs for healthy functioning. Two to three servings of protein per day will suffice, with one serving equaling two to three ounces cooked, lean meat, poultry or fish; one-half cup cooked beans; one egg; two tablespoons peanut butter; or one ounce of cheese. Proteins can be complete, providing all nine essential amino acids, or incomplete. Complete proteins, with the exception of soybeans and quinoa, are generally found in animal-based proteins. Incomplete proteins tend to be plant-based. Combining incomplete proteins throughout your diet -- eating a whole grain with a legume, for example -- makes the protein complete.
Protein, Fat and Fiber
According to Katherine Zeratsky, RD, LD, following a high protein diet for a short period, such as three or four months, is unlikely to be harmful and may help with weight loss. Concerns with high protein diets, however, include possible increased fat intake and lowered fiber intake. Diets that push red meats or full fat dairy products, high in saturated fats, might put you at risk for heart disease and increased cholesterol levels. Lowered fiber levels are a risk with diets that heavily restrict carbohydrates. Insufficient fiber intake has been linked to constipation; diverticulitis, or swelling of the intestinal wall; some types of cancer; higher LDL, or bad cholesterol; and cardiovascular disease, according to the American Heart Association.
Protein and Your Kidneys
High protein diets over the long term can put you at risk for kidney disease, kidney stones and osteoporosis. The kidneys are the cleansing force of the body, sifting out nutrients that the body already has enough of. Nitrogen and calcium are both present in large quantities in animal-based proteins. An excess of these proteins places strain on the kidneys, forcing them to work harder than normal to expel these compounds, which can lead to kidney disease or, in the case of excessive calcium, osteoporosis or kidney stones.
References
- Mayo Clinic: High Protein Diets: Are They Safe?
- University of Maryland Medical Center: Protein in Diet
- AARP.org: Studies Target Link Between Prostate Cancer, Excess Protein; Harry Jackson, Jr.; June 2011
- Physicians Committee for Responsible Medicine: The Protein Myth
- American Heart Association: Whole Grains and Fiber
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