A new study links high-protein diets to kidney
damage, as other experts debate how much protein is really healthy. Here's how
to know if you're eating the right amount.
Protein,
usually regarded as the dieter’s panacea for losing weight, building muscle,
and burning fat, might come with a side of unintended consequences, a new study
published in theInternational Journal of Obesity found.
Researchers at the
Cleveland Clinic analyzed the nutritional and lifestyle habits of 10,971
overweight Americans and found that weight-loss efforts, including changes to diets
and diet pills, can cause unintended kidney damage in dieters with chronic
kidney disease.
And with one in five
Americans living with chronic kidney disease and more than two in five
overweight, this is thought to be a growing problem.
Of the participants
studied, 50 percent reported trying to lose weight within the past year. Regardless of whether
they were attempting to lose weight, the average participant consumed more
protein than is recommended by the National Kidney Foundation for chronic
kidney disease patients.
According to the U.S.
Centers for Disease Control and Prevention, the average American consumes about
15 percent of his or her daily calories from protein. One gram of protein is
equivalent to four calories, so for example, in a 2,000-calorie diet, 15 percent
translates to 75 grams of protein every day. People living with chronic kidney
disease are advised to consume a little fewer than half that amount.
Even dieters without
chronic kidney disease are advised to watch their protein intake — particularly
if their protein is coming from high-fat sources such as some cuts of red meat and
full-fat dairy. Nutritionist Teresa Fung of Simmons College in Boston, told U.S. World News and Report that
protein consumption above 35 percent of total daily calorie intake in
considered high protein, and that that level is not necessarily recommended.
However, it’s
important to remember that your individual protein needs vary depending on your
goals and your activity level. A recent position paper published by the American College of
Sports Medicine argued that active people should aim to eat 0.5 to 0.8 grams of
protein per pounds of body weight every day. By this measure, a 150-pound
active person eating 2,000 calories per day should consume between 75 and 120
grams of protein daily.