Did you know that excess protein in your daily intake can be bad for your health?
It is undeniable, protein is one of the important nutrients for the body. There are many benefits that can be obtained when consuming the correct amount of protein.
However, if excess protein is used as a long-term lifestyle, you are more at risk of experiencing certain health problems.
Come on, find out more about what are the risks for the body to experience excess protein intake, Moms!
Read Also: The Importance of Vegetable Protein Sources for Children’s Development
Impact of Excess Protein on the Body
Moms and Dads may be familiar with high-protein diets that have recently made a comeback, such as the ketogenic diet or what is commonly shortened as the keto diet.
The keto diet is a diet that is carried out by adopting a low-carb and low-fat diet.
High-protein diets have been shown to help reduce fat, lose weight, speed up and maintain satiety, and maintain muscle.
However, excess protein in the long term can lead to an increased risk of certain health complications.
Then, what are the risks of excess protein, especially if consumed long term?
1. Weight Gain
Photo: Impact of Excess Protein on the Body (Freepik.com)
The first risk of excess protein is that it causes weight gain. How come you’re gaining weight instead of losing it?
A high-protein diet will indeed make you lose weight in a relatively short time, but it is also followed by the risk of gaining weight too quickly.
Excess protein consumed will usually be stored as fat, while excess amino acids will be excreted through feces.
Over time, this can actually lead to weight gain, especially if you consume too many calories while trying to increase your protein intake.
On by Clinical Nutrition found, replacing carbohydrates with protein is closely associated with significant weight gain.
2. Bad breath
The risk of excess protein can also cause bad breath, especially when the body limits carbohydrate intake.
Brushing and flossing your teeth will not get rid of bad breath.
However, there are several things you can do to reduce bad breath due to excess protein, such as drinking lots of water, brushing your teeth more often, or chewing gum.
3. Constipation or Difficult BAB
Photo: Impact of Excess Protein on the Body (Freepik.com)
A study found that 44% of people experience constipation due to a diet high in protein, limiting carbohydrate intake, and low in fiber.
A high-protein diet can complicate the body’s digestive system due to the focus of the diet on protein only.
Quoted from Women’s Healthnot only causes constipation, excess protein also makes people rarely eat fiber.
People who are focusing on a high-protein diet often focus on consuming animal protein that does not contain fiber.
Read Also: 7 Recommended Keto Diet Menus for Beginners
4. Severe diarrhea
If you are just trying to follow a high-protein diet, it is recommended to drink more water.
Don’t forget to also add fiber to the menu, because excess protein causes diarrhea.
By consuming too many dairy products or their derivatives, coupled with a lack of fiber intake, this is what then causes diarrhea.
This condition can get worse if Moms or Dads are lactose intolerant or consume protein sources such as fried meat, fish and poultry.
To avoid diarrhea, drink lots of water and avoid caffeinated drinks.
In addition, limit fried foods, avoid consuming excess fat, and increase consumption of foods with high fiber intake.
5. Dehydration
Photo: Impact of Excess Protein on the Body (Freepik.com)
Titled study High Protein Diets Cause Dehydration, Even in Trained Athletes said, when protein intake increases, the body’s hydration level will decrease.
Another study concluded the same thing, namely consuming more protein can reduce body hydration.
In essence, one of the dangers of excess protein for health is that it can cause dehydration.
Therefore, if you are on a high-protein diet, try to increase your daily fluid intake, especially if Moms and Dads have lots of activities.
6. Kidney Damage
There are allegations that excess protein from daily intake can increase the risk of kidney disease.
This is due to excessive levels of nitrogen found in amino acids, which are products of protein metabolism.
As a result, the kidneys have to work harder to get rid of excess nitrogen and other waste products of protein metabolism.
Of course, this makes the damaged kidneys even more exhausted in carrying out their duties until they are damaged and stop functioning.
Read Also: 10 Natural Protein Sources That Make Your Body Stronger
7. Increased Risk of Cancer
Photo: Impact of Excess Protein on the Body (Freepik.com)
Other studies have shown excess protein from eating red meat is associated with an increased risk of various health problems, including cancer.
Eating more red meat and its processed products is associated with various cancers, such as colorectal cancer, breast cancer or prostate cancer.
But on the contrary, consuming protein from vegetable sources can actually reduce the risk of cancer.
Scientists suspect that certain hormones, carcinogenic compounds, and fats found in meat may contribute to cancer risk.
8. Heart disease
The risk of excess protein, especially from red meat and fatty dairy foods, which can increase the risk of heart disease.
This is associated with a higher intake of saturated fat and cholesterol.
According to a 2010 study, eating large amounts of red meat and high-fat dairy products has been shown to increase the risk of coronary heart disease in women.
In a study European Heart Journal suggests that long-term consumption of red meat may increase trimethylamine N-oxide (TMAO).
This is a chemical that is produced in the gut and has been linked to heart disease.
Read Also: Keto Diet Miscellaneous, Which Is Considered Effective to Lose Weight
Advantages of Protein in Pregnant Women
Photo: Excess Protein in Pregnant Women (Freepik.com)
Not only that, excess protein also causes health problems in pregnant women. Here are a number of health problems that can occur, including:
9. The fetus is not developing well
Protein intake is very important during pregnancy. Without an adequate amount, the baby in the womb will not grow normally.
Pregnant women need more protein than women who are not pregnant.
Pregnant women need about 300 extra calories per day during pregnancy.
However, according American Pregnancy Associationconsuming excessive calories can lead to unhealthy weight gain.
Excess protein in pregnant women also does not provide visible benefits for the development of the baby.
10. Interfere with Organ Fungi
Photo: Excess Protein in Pregnant Women (whattoexpect.com)
In Energy and Protein Intake in Pregnancyresearchers found that high-protein supplementation alone is not beneficial for pregnancy and may be harmful to the fetus.
In addition, excess protein in pregnant women can also cause the kidneys to not be able to function properly.
As a result, protein in the blood will come out along with urine. This condition is commonly called proteinuria.
Proteinuria is actually not a disease, but an indication that something is wrong in the body.
For example the condition of preeclampsia and eclampsia, obesity, impaired immune system and so on.
Consuming lots of water and controlling the intake of protein and salt that enters the body can reduce the risk of excess protein in pregnant women.
Read Also: The Keto Diet for Breastfeeding Mothers, Can It Be Done?
11. Loss of Calcium
Excess protein in pregnant women also causes loss of calcium in the body.
This is sometimes associated with osteoporosis and poor bone health.
A 2013 study in Research Gate found a link between high levels of protein consumption and poor bone health.
However, another 2013 review found that the effect of protein on bone health is inconclusive.
Even so, further research is needed to see the impact of excess protein on these pregnant women.
Normal Limits of Protein for the Body
Photo: Normal Limits of Protein for the Body (Freepi)
Apart from the impact of excess protein on children or pregnant women, protein is an important nutrient for the body.
Usually, to provide adequate protein intake in the child’s body, parents tend to provide excess protein intake to children, including giving them protein supplements.
However, Moms and Dads must pay attention to the amount of protein intake, because excess protein in long-term children can cause health problems.
The following are the recommended protein intake limits for the body, including:
1. Protein Intake in Children
Health Essentials Cleveland Clinic say that children ages 4-9 only need about 19 grams of protein each day.
Meanwhile, those aged 9-13 years only need about 34 grams per day.
Overall, children should get enough protein each day for their growth and health.
Excess protein in children actually poses various health risks, such as being overweight, organ damage, and weakening the immune system.
Parts of the human body such as bones, muscles, skin, and most of the other organs are made of amino acids which are products of protein metabolism.
2. Protein Intake for Adults
In Harvard Medical School, The recommended protein intake is 0.8 grams of simple protein per kilogram of body weight.
In a sense, it is the minimum amount of protein needed to prevent various diseases.
Of course, everyone needs a different amount of protein. For more details, Mom can consult a doctor.
3. Protein intake for the elderly
More protein is needed for adults aged 65 and over.
Citing AARP in old age, the body is at risk of experiencing sarcopenia, namely loss of muscle mass, strength and function.
The essential amino acids in protein are key nutrients for healthy muscles.
Even so, usually the elderly’s body is less responsive to amino acid intake compared to younger people.
Elderly people with sarcopenia may need 1.2 to 1.5 g/kg of protein per day.
It’s also important to eat the right type of protein. Including the amino acid leucine, which has been shown to maintain the body’s muscles.
Leucine is found in higher amounts in animal foods such as beef, poultry, fish, eggs, milk and products made with milk.
Read Also: 7 Food Choices That Are High in Carbohydrates and Healthy, One of them is Mangoes!
Protein is a crucial nutrient in human life, including for fetuses and adults.
Apart from making up body tissues and cells, this compound also has a role in the production of enzymes and various hormones.
This is what makes the human body need adequate protein intake.
However, something that is good can also be harmful when consumed in excess. However, the human body needs balanced nutrition to stay healthy.
So, from now on, make sure you don’t consume too much protein, OK, Moms!
