Are You Getting Too Much Protein?By Harshita Sehgal - 5 October 2018
Are we consuming too much protein in our diet?
In recent times all of us are becoming very conscious about eating and some are even becoming way too health freak. In past few years, we have replaced white bread with brown or wholemeal bread and red meat with chicken and with such changes we are making proteins a center stage of our health. Many of us eat high protein diet in order to cut down carbs. Now some experts believe that foods with extra protein is not good and we are consuming more protein than our body requires.
It’s clear that we are becoming protein-obsessed, Americans currently make up 80 percent of the protein ingredient market, but our protein partiality is not necessarily making us healthier.
As it is said protein is an essential nutrient that our body needs and is used for repairing and growth of the body but we don’t need too much of it. Protein-rich food like dairy, meat, eggs, fish, and beans are broken down into amino acids in the stomach and absorbed in the small intestine, then the liver sorts the useful amino acid and the rest is flushed out in our urine. The experts advise men to eat 55gm protein daily and women to eat 45g m.
It is observed that not getting enough protein can result in hair loss, skin problems and weight loss as muscle mass decrease but these side effects are very rare. Having too much protein can be harmful as, many protein supplements are high in carbohydrates called FODMAPs that trigger digestive symptoms like bloating, gas and stomach pain.
Some experts even argue that not consuming protein post-workout could cause the breakdown of muscle to be higher than the synthesis – meaning there’s no net gain in muscle mass. We advise you to read labels carefully on supplements, bars and balls as often they’re very high in calories and contain enormous amounts of carbs in form of sugar. You shouldn’t essentially think that because it says its high protein it is healthy.
Protein has long been linked to weight loss, with low-carb, high-protein diets promising to prolong the feeling of fullness. People fail to lose weight often because they feel hungry and studies have shown that a high-protein breakfast can help stop cravings later in the day.
Instead, the experts recommend that overweight people eat a high-protein and moderate-carb diet, consisting of 30% protein, 40% carbs, and 30% fat – compared to the average diet of around 15% protein, 55% carbs and 35% fat.
Studies also explain that eating huge amounts of animal protein is related to weight gain and red meat in particular. Though, there are healthy proteins which are obtained from plants.
The risk of consuming too much protein is minute, but the bigger risk is you might choose to buy some overpriced products that offer more protein than we need. Studies say that some products labeled as high protein aren’t, and they’re pretty expensive too. Anyway, consuming more protein than needed is wasteful in terms of money, so be careful while purchasing any such products.
Meals that are not inclusive of some protein might leave people struggling more with satiety than meals that include protein. But rather than worry about a particular amount, we request people to include some protein in meals and snacks that they eat. And read labels before buying protein-rich foods.