In the quest for better health and fitness, high-protein diets have surged in popularity. Promising quick weight loss, muscle gain, and improved energy, they seem like the perfect solution. However, beneath the surface, these diets come with significant risks that can harm your long-term health.
In this article, we want to shed light on the often-overlooked dangers of high-protein diets.
Structure and Functions of Protein
Along with fats and carbohydrates, proteins are one of the three main nutrients, the so-called macronutrients in our diet.
Proteins are complex molecular compounds made up of individual amino acids. The 20 different amino acids that occur in the human body, are the so-called essential and dispensable.
Proteins perform numerous vital functions in the body. They are essential building blocks for muscles, skin, enzymes, hormones and antibodies. In addition to their role as structural providers, they repair cells, support the immune system, regulate metabolism and transport important substances such as oxygen and nutrients throughout the body.
Protein Metabolism
The digestion of proteins begins in the stomach’s acidic environment and continues in the small intestine. During this process, proteins are gradually broken down into individual amino acids and finally absorbed into the bloodstream.
This produces various acids, particularly urea and uric acid, which can lower the body’s pH. The body uses various mechanisms to neutralize these acids, but these can lead to health problems in the long term.
The Hidden Dangers of High-Protein Diets
Although a high-protein diet promises many benefits, such as building muscle and increasing energy, it also carries potential risks that should not be ignored (1). Below are some of the rarely considered dangers of this diet.
Mineral deficiencies
Our body uses alkaline minerals such as calcium, magnesium and potassium to neutralize the acids produced during protein metabolism. If these minerals are not sufficiently absorbed through the diet, the body mobilizes them from its own reserves, which can lead to deficiencies.
Bone density loss
When the body takes calcium from the bones to neutralize the acids, it can lead to lower bone density and an increased risk of osteoporosis and fractures. This is especially concerning for older adults, who are already at higher risk for bone density loss.
High uric acid level
A high protein intake can increase the metabolism of purines, which can lead to an increase in uric acid. High uric acid levels are associated with an increased risk of gout and possibly also cardiovascular disease.
Kidney damage
Excessive protein intake can put a strain on the kidneys as they are responsible for breaking down and excreting excess nitrogen from the proteins.
Vascular deposits
Studies suggest that high protein intake may be associated with an increased risk of vascular deposits. These deposits can lead to narrowing of the blood vessels and increase the risk of cardiovascular diseases such as arteriosclerosis.
Nutrient imbalance
A high-protein diet can leave less room for other important nutrients. The diet can become less balanced and fewer fruits and vegetables are consumed, which contain numerous other essential nutrients such as fiber, vitamins, minerals and phytonutrients.
Common Early Symptoms
The first signs that a high-protein diet may not be optimal for the individual body often show up as skin or digestive problems, especially in people with weak stomach acid production.
Skin problems
Increased protein intake can lead to skin reactions such as acne, rashes or dryness. This can be caused by the increased excretion of metabolic waste and acids, which have a negative effect on the skin.
Indigestion
People with weak stomach acid can have difficulty digesting proteins efficiently. This can lead to symptoms such as bloating, abdominal pain, constipation or diarrhea. Incompletely digested proteins provide food for putrefactive bacteria in the small intestine, which can lead to a bacterial imbalance and a condition called dysbiosis.
Fatigue and lack of energy
An imbalance in the diet that is too low in carbohydrates and healthy fats can lead to lack of energy and general fatigue. In addition, digesting proteins is energy-intensive and can place additional stress on the body. The body needs a balanced diet to maintain optimal energy levels and avoid fatigue.
Headaches
An excess of nitrogen and other waste products produced during protein metabolism can cause headaches as the body tries to eliminate these waste products.
Conclusion and Perspectives
Balance is the key
While protein is undoubtedly an important part of our diet, it’s important that we consume it in a balanced and moderate way. Rather than relying on a high-protein diet, we should aim for a balanced, nutrient-dense diet that provides a variety of nutrients from different food groups, as well as healthy fats, fiber, vitamins, minerals and phytonutrients.
👉 A deeper understanding of how our bodies build their own protein can provide valuable “aha” moments. A detailed description of this process can be found in this article:
Can we get enough protein with raw food?
Long-term perspectives
Proteins play a crucial role in regulating metabolic health and the aging process. Studies suggest that low-protein diets are associated with healthy aging in humans (2). In addition, research shows that protein restriction may slow the progression of Alzheimer’s disease at the molecular and pathological level and may represent a promising treatment strategy for Alzheimer’s disease.
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