Side Effects of Too Much Protein in the Diet

If you're on or thinking about a low-carb, high-protein diet, you might be wondering if there are any side effects of too much protein in the diet. While it's unlikely you'll hurt yourself in the short term by eating a lot of protein, there are some things you should be aware of if you're considering this type of diet.

What is Protein?

Protein is an essential part of a healthy diet. It forms the building blocks for your muscles, blood, immune system and more. If you aren't getting enough fuel in the form of carbohydrates and fat to run your body properly, it will take energy from protein to run your basic bodily systems.

Taken to the extreme, a lack of protein in the diet can lead to a condition known as kwashiorkor, which can lead to loss of muscle mass, stunted growth, impaired immunity and weakening of the circulatory and respiratory systems.

This sort of protein deficiency isn't really seen in the Western world because it is easy for us to get enough protein.

How Much is Enough?

There is some debate on what is a healthy amount of protein when it comes to the side effects of too much protein in the diet. Most health experts say we need between 0.8 and 1 gram of protein per kilogram of weight a day (about 7 grams per 20 pounds. So a person who weighs 150 pounds would need around 52 grams a day.

That's actually a lot of protein, but it isn't that difficult to get if you eat lean meat and fish, nuts, beans and legumes and dairy products. For instance a 6-ounce lean hamburger has about 48 grams of protein, and a cup of yogurt has about 12 grams.

Potential Side Effects of Too Much Protein in the Diet

So what happens when your diet goes far beyond the recommended level of protein, as you might do if following a high protein diet? One of the main concerns has to do with the stress put on the kidneys.

It is important for people on high protein diets to exercise because it can help the kidneys do their job of flushing wastes out of your system more effectively. Make sure you talk to your doctor before beginning a high protein diet if you have ever experienced kidney problems.

Another issue regarding getting too much protein is leeching of calcium from the bones. The acids released by the body as it digests protein are absorbed with the help of calcium. So if you aren't getting enough calcium, your body will take calcium from your bones.

The Nurses Healthy Study even showed that women who ate more than 95 grams of protein were more likely to have broken their wrist than were women who ate less protein.

There is also some evidence that eating a lot of protein can induce or aggravate allergies.

While it's a popular belief that eating too much protein causes cardiovascular disease, new research shows that a high protein diet that emphasizes vegetable sources of protein is protective to the heart. It is, though, important that you watch fat intake, because many cuts of meat are very fatty.

Research has also shown the side effects of too much protein in the diet do not include an increased risk of diabetes or cancer.

Balance and Moderation

Many health experts recommend a healthy diet that includes a balance of protein, complex carbohydrates and fat for optimum health. Such a diet should emphasize fruits, vegetables, whole grains and non-animal sources of protein, as well as low-fat meat and dairy products if you consume them.

This is a sensible diet plan for those trying to lose weight as well as people who are interested in maintaining a healthy diet and lifestyle. While you can still monitor how much protein you take in, you shouldn't have to worry that you're eating too much protein if everything else is in balance as well.