Experts recommend diversifying between plant-based protein sources such as legumes, grains and nuts.
Protein is one of the three essential nutrients that the body needs in large amounts on a daily basis. Protein is broken down into amino acids essential for important processes such as muscle growth, hormone synthesis and immune function.
While protein is essential for health and high-protein diets provide many health benefits, some people consume too much protein and get more than their body needs. In this context, a report published by the health website has been told about the effects of consuming too much protein on the body.
Protein can be found in plant and animal foods such as legumes, poultry, eggs, nuts and grains. For this reason, meat and plant-based dieters have plenty of protein-rich foods to choose from. Most healthy adults consume adequate amounts of protein, but some, such as the elderly and those on restricted diets, are at increased risk of protein deficiency.
But some people consume more protein than the body needs. Although the body can thrive on a high-protein diet, most people do not need to eat large amounts of protein at every meal.
The dangers of red and processed meat
Although a diet high in protein is not harmful to health, certain types of protein-rich foods, such as red meat and processed and cured meats, are strongly associated with poor health outcomes.
Studies show that people who eat a diet rich in red and processed meat are more likely to develop chronic kidney disease, several cancers, and heart disease.
When red meat is cooked, compounds (such as polycyclic aromatic hydrocarbons (PAH), heterocyclic amines (HCA), and the heme iron in red meat) promote inflammation and changes in DNA that promote the development of cancer. Furthermore, metabolites formed during the digestion of red meat (such as trimethylamine NOx) may be associated with increased risks of heart disease, chronic kidney disease, and type 2 diabetes.
The American Heart Association (AHA) recommends that you reduce your intake of red and processed meat and increase your sources of plant-based proteins, such as beans and seeds, which can protect against chronic diseases like heart disease.
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Possible side effects
If a person has an unbalanced diet or consumes more protein than the body needs, it can lead to the following side effects:
• Constipation: If the diet is high in animal protein and lacks high-fiber plant foods such as fruits and vegetables, a person may suffer from constipation and other digestive symptoms such as bloating.
Weight gain: Excessive calorie consumption, which means that a person eats more calories than his body burns daily, can lead to weight gain. Although high-protein diets have been shown to be effective for weight loss, in general, consuming too many calories, regardless of their source, can lead to weight gain.
Poor nutrition: Protein is the most satiating macronutrient, so eating too much protein can interfere with eating other nutritious foods like fruits and vegetables. To ensure you are eating a balanced diet that contains all the nutrients your body needs, it is best to eat a well-balanced diet that provides sources of protein, high-fiber carbohydrates, and healthy fats.
In some cases, protein may need to be limited to reduce the risk of a health condition. For example, people with advanced kidney disease may need to follow a low-protein diet to maintain kidney function.
Recommended dosage
A person’s daily protein needs depend on many factors, including age, gender, body weight, body composition goals, and levels of physical activity.
The recommended adequate amount of protein is currently set at 0.8 grams per kilogram of body weight per day. This is considered the minimum to meet basic protein needs and prevent muscle loss for many people.
Expert opinion on the appropriate intake for healthy individuals varies, with some arguing that physically active adults need more than 0.8 g/kg body weight of protein per day to promote optimal health, and that an active adult’s needs may be 1.2 to 2. grams per kilogram of body weight per day, taking into account diversification between vegetable and animal protein sources.
Certain conditions require more protein, such as the elderly, athletes, pregnant and lactating women, and people with diseases such as cancer, and some experts point out that even children and adolescents have higher protein needs than the average adult. Growth and development.
