Everyone needs protein, whether they get it from steak or soy. Protein is responsible for cell repair, a key component of growth, healing and strength. As long as 10 percent of your calories come from protein, your needs are met -- for a 2,000 calorie diet, this means about 50 grams per day. But exceeding the recommended maximum of 35 percent, or 175 grams in a 2,000 calorie diet, can cause problems if continued for an extended period of time.
Sodium and Cholesterol
The source of your excess protein matters when it comes to your disease risk. Many protein-lovers fill up on fatty cuts of beef and pork that tend to be very high in sodium and cholesterol. Consistently eating these kinds of foods raises your risk of heart disease, and people who are diagnosed as either being high-risk or already having heart disease are advised to limit their consumption of high-fat protein and salt. If the majority of your protein is coming from poultry or fish, your risk is substantially lower because these lean foods have more favorable nutrient profiles, and some fish actually contain fats that can benefit your heart.
Contribution to Obesity
Again, your protein source matters when it comes to your risk of obesity. If you're a steak and rib guy, your waistline may be expanding. Many protein sources are high in fat and calories, which can make you exceed your body's calorie needs on a daily basis. A 2009 study in the "International Journal of Obesity" found that Americans who eat meat consume as much as 700 calories more per day than those who don't. Researchers found that meat consumption was associated with a higher body mass index, larger waist circumference and higher rates of obesity. Choosing seafood and poultry can mitigate your risk, and lean cuts of meat like tenderloin and sirloin can be acceptable on an infrequent basis. It's your overall calorie intake, however, that makes you gain weight -- choosing a light fish and slathering it with a butter sauce is no better than eating a ribeye.
Other Nutrient Deficiencies
If you're eating too much protein, you're probably not eating enough of something else. Fat usually isn't the deficiency, particularly if red meat is a regular menu feature. People who eat too much protein generally do so at the expense of carbohydrates, which can leave you with low energy, vitamin deficiencies and bowel trouble. Carbohydrates contain fiber, which regulates bowel function and contributes to heart health. Carbohydrates are also your main source of most vitamins and minerals. Don't simply add an extra baked potato to your dinner, focus on fruits and vegetables instead -- they provide fiber and are chock-full of nutrients that your body can't get from meat.
Processing Problems
What goes in must come out, and it's the coming out part that can pose a problem for your body. When your body breaks protein molecules down into usable amino acids, certain substances are left behind as waste. Your liver and kidneys filter out this waste, but eating too much protein for too long can overtax your natural filters. The constant strain of a high waste load can be harmful, like keeping your car running at a high RPM everywhere you drive -- eventually, something's going to give. The end result may be chronic kidney or liver disease, or exacerbation of existing disease. Your colon transports the waste from your body, and processed meats may affect it in such a way that leaves you at a higher risk for colorectal cancer.
References
- MayoClinic.com; High-Protein Diets: Are They Safe?; Katherine Zeratsky; June 19, 2010
- World Health Organization: Diet, Nutrition and Chronic Diseases in Context
- "International Journal of Obesity"; Meat Consumption is Associated with Obesity and Central Obesity Among US Adults; Wang Y, et al.; June 2009
- "Nutrition and Cancer"; Processed Meat and Colorectal Cancer: A Review of Epidemiological and Experimental Evidence; Santarelli RL, et al.; 2008
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