Due to incorrect research and some faulty conclusions from way back in the 1930’s, it was thought that protein deficiency was a major concern in the world. In the 1970’s, research refuted this erroneous information and suddenly the recommended protein intake went from 13% of daily calories, to 10, then 7 and finally down to 5%. The thought that protein deficiency existed in any form was disproved.
But the average person still thinks that protein is the one nutrient we must get in abundance. This is not based in fact, but due to clever marketing by various groups including the dairy and cattle industries. People are more likely to suffer from protein excess than protein deficiency. Modern research shows that we need 0.8-0.9 grams of protein per kilogram of our ideal body weight per day, which means about 58 grams for someone who weighs 150 pounds. It’s estimated that the average American consumes at least 100 grams of protein a day,
Action – Human breast milk, which has allowed us to evolve to where we are now, is one of the lowest-protein milks of all mammals with less than 1% protein by weight. That is one of the reasons why feeding straight cow’s milk to babies is dangerous because it contains about 3.5% protein.
There is ongoing debate as to the benefits or potential harm of consuming high levels of protein. A review of the best research available concluded this: “The adverse effects associated with long-term high protein/high meat intake in humans were disorders of bone and calcium homeostasis, disorders of renal function, increased cancer risk, disorders of liver function, and precipitated progression of coronary artery disease.” In layman’s terms, that means osteoporosis, kidney disease, cancer and heart disease.
Steps – If you eat a wide variety of healthy foods, you can be confident that you are getting all of the protein your body needs. Even on a vegan diet it’s easy to get 60 to 80 grams of protein from foods like beans, legumes, nuts, broccoli and whole grains. The type of protein you consume may be more important than the amount in keeping you healthy. In fact, research from the last 50 years has concluded that eating animal protein even once a week is correlated with an increased risk of diabetes.
Why It Makes You Feel Better – Eating too much of any nutrient can be harmful, leading to deficiencies in others or the body having to work hard to eliminate excesses. Too much protein is especially harmful for the kidneys. This is why restricting protein intake is recommended for preventing kidney function decline, though it may be animal protein in particular, not just protein in general. The consumption of animal fat can actually alter the structure of the kidney, and animal protein can deliver an acid load to the kidneys, increase ammonia production, and damage kidney cells.
Become aware of how much protein you are consuming. Most of the fear about protein deficiency is unfounded and has led to an increase in consumption, and with it an increase in multiple health issues.
Example – Eating a diet rich in beans, grains, nuts, seeds and vegetables will provide more than enough protein and multiple other essential nutrients as well. The message about needing to worry about protein has been repeated so often to us that we have accepted it as truth. The research is clear – considering all of the potential disease risks, there is currently no reasonable scientific basis to recommend protein consumption above the current recommended daily allowance.