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New Delhi, July 30, 2024 – Health experts have weighed in on the effects of a high-protein diet, countering the common belief that such diets might lead to gastric issues or kidney problems. Instead, they argue that high-carbohydrate diets are more likely to cause these health concerns.
In India, where protein consumption is generally low, increasing protein intake does not harm healthy kidneys. A recent meta-analysis published in the journal Frontiers in Nutrition found that higher protein intake is associated with a lower risk of Chronic Kidney Disease (CKD). This study, led by researchers from Nanchang University, revealed that higher dietary total, plant, or animal protein intake, especially from fish and seafood, significantly lowers CKD risk.
“A high-carb diet often causes acid reflux, while increasing protein intake can mitigate this by lowering carbohydrate consumption,” explained Shashikant Iyengar, a Metabolic Health Coach. “Conversely, a high-carb diet can lead to uncontrolled blood sugar in diabetics, potentially causing chronic disease,” Iyengar told IANS.
Dr. Sudhir Kumar from Indraprastha Apollo Hospitals, Hyderabad, emphasized that recommended protein intake is not hazardous for healthy kidneys. “For adults above the age of 18 years, the recommended protein intake is 1 gram, 1.3 grams, and 1.6 grams per kilogram of body weight for people engaged in minimal, moderate, and intense physical activity, respectively,” Dr. Kumar stated in a post on X.
The Indian Council of Medical Research (ICMR) and the National Institute of Nutrition (NIN) have set the recommended dietary allowance (RDA) for protein at 0.83 grams per kilogram per day for healthy men and women. Despite this, most Indians do not meet these targets, according to experts.
Dr. Piyush Ranjan, Senior Consultant & Vice Chairman, Department of Gastroenterology at Sir Ganga Ram Hospital, highlighted the importance of a balanced diet that includes good quality and quantity of proteins. However, he cautioned against excessive intake, especially from animal proteins and commercial supplements, which may be detrimental.
“Recommended protein intake for adults varies between 1-2 grams per kilogram of body weight, depending on physical activity, age, gender, and other comorbid conditions,” Dr. Ranjan explained. He also noted that while animal and vegetable proteins differ slightly in their qualities, increasing intake may be harmful to individuals with pre-existing kidney issues.
Dr. Ranjan warned that excessive protein intake could lead to certain side effects, including kidney damage, particularly in those with pre-existing kidney disease. “Excess animal protein can also cause a rise in uric acid, leading to kidney stones,” he added.
Despite these concerns, Iyengar argues that more acid reflux symptoms are found after a high-carbohydrate diet. “High carbohydrate diets could induce more acid reflux in the lower esophagus and more reflux symptoms in patients with gastroesophageal reflux disease,” Iyengar noted.
While protein-rich diets may cause bloating and other gastrointestinal issues, such as altered bowel habits, flatulence, and halitosis (bad breath), the consensus among these experts is that the benefits of adequate protein intake, particularly in the context of a balanced diet, outweigh the potential risks for most healthy individuals.
As dietary habits continue to evolve, these insights underscore the importance of individualized nutrition plans and the need for increased awareness about the impacts of various dietary components on overall health.
