Too much protein in the body can manifest in a higher risk of cancer for those who over-consume processed meats, along with osteoporosis and osteopenia if the diet lacks essential minerals.
Protein is a vital component of our diet, playing a crucial role in muscle building, growth, and repair. However, too much of anything — including protein — can backfire, inviting more trouble than necessary. So, in the quest to meet your protein goals, what happens if you happen to go overboard? Dr Eileen Canday, HOD – Nutrition and Dietetics, Sir HN Reliance Foundation Hospital, told indianexpress.com that overconsuming protein for a long duration can be detrimental to health, compromising organ function that is responsible for metabolising body waste.
“This can eventually result in cardiovascular problems, blood vessel disorders, injuries to the liver and kidneys, along with an increased risk of complications in people with type-2 diabetes,” she said, adding that too much protein in the body can also manifest in a higher risk of cancer for those who over-consume processed meats, along with osteoporosis and osteopenia if the diet lacks essential minerals.
“Healthy people need not double or triple their protein intake. Generally physically active people such as athletes, weight trainers (gym goers) additionally, pregnant, lactating women, people who are undergoing medical treatment for cancer or on dialysis would need higher that 1 gm per kg body weight, but this has to be prescribed by a qualified nutritionist or a dietician,” she stressed.
According to the ICMR’s guidelines released in 2020, a healthy adult requires approximately 0.8 to 1 g of protein per kilogram of their body weight. Anything above that would classify as overconsumption.
Here are some signs to look out for
The body has a unique way of maintaining its functions, which includes issuing warning signs before it enters danger territory. Edwina Raj, Head of Services – Clinical Nutrition & Dietetics, Aster CMI Hospital, Bangalore, listed out five key signs to keep an eye out for that indicate you need to cut back on protein consumption before it’s too late:
1. Dehydration
High protein intake can cause your kidneys to work harder to flush out the byproducts of protein metabolism, potentially leading to dehydration. You may notice feeling thirstier than usual or having darker urine.
2. Digestive Issues
Eating a protein-rich diet often means lower fiber intake, which can lead to constipation, bloating, and discomfort. Your gut health can suffer without a proper balance of macronutrients.
3. Bad Breath
A very high-protein, low-carb diet can cause your body to enter a state of ketosis, which often results in a strong, unpleasant breath odor even with good oral hygiene.
4. Weight Gain
While protein is often associated with weight loss, too much of it can contribute to weight gain. Excess protein is stored as fat if the body doesn’t need it immediately for energy or repair.
5. Kidney Strain
Consistently high protein intake can strain the kidneys, particularly in people with pre-existing kidney conditions. Symptoms such as swelling in the hands, feet, or face may be an early warning sign.
