Protein obsession.. A food trend that may end in serious health risks

 

Protein obsession.. A food trend that may end in serious health risks

The demand for eating protein has increased in recent years in an unprecedented way, as many people —especially men— have become keen to include it in every meal, and even exclude most other nutrients.

But nutrition experts warn today that this obsession

with protein can be misleading and even harmful to long-term health.

According to Rob Hobson

a certified nutritionist, protein is undoubtedly essential for building muscle, maintaining strength and regenerating tissue, but it is not the only important nutrient, stressing that carbohydrates and fats play an equally important role in supporting daily body functions.

In fact

most people are already getting more than enough protein," Hobson says. "Adults in the UK consume around 1.2 grams per kilogram of body weight per day, while official guidelines recommend only around 0.75 grams."

This translates to

• about 60 grams per day for men and 54 grams for women

• while those over 50 need a slightly higher amount

• due to poor protein absorption with age.

Although protein

is the cornerstone of building muscles

bones and tissues, consuming it in excessive quantities may lead to serious health problems. The process of breaking down protein inside the body produces waste products such as urea and calcium, which are filtered by the kidneys.

As protein increases

1. the kidneys are exposed to additional
2. stress that may cause stones
3. or early kidney failure.

Hobson warns that too much protein does not mean better health, but may come at the expense of other essential nutrients such as fiber, vitamins and minerals, disrupting the balance of the overall diet.

Protein and menopause

Dr. Federica Amati

a researcher applying the ZOE diet, explains that the body's protein needs change over time, but that does not require doubling consumption. During menopause, women tend to lose muscle and bone mass, but increasing animal protein alone will not cure the problem and may even increase the risk of certain types of cancer.

A study conducted

at the University of Southern California

which included more than 6,000 people over the age of 50, showed that

a diet rich in protein in which protein makes up more than 20% of

daily calories

1. was associated with an increased risk of
2. cancer, diabetes
3. and premature death.

The study concluded that those who consumed high amounts of protein were four times more likely to die from cancer than those who consumed moderate amounts.

Professor Charles Swanton

from Cancer Research UK

points out that red and processed meat increases the risk of bowel cancer, while other studies have shown that too much protein may stimulate tumor growth by activating cellular pathways responsible for growth and division.

How do we achieve balance?

Instead of focusing on protein quantities or tracking numbers, experts advise paying attention to the diversity and quality of protein sources.

The best approach

is to combine animal and plant proteins such as lentils

1. eggs
2. nuts
3. soy
4. fish
5. poultry

and dairy products," Hobson says.

For example

a sprinkle of seeds and nuts on yogurt in the morning can provide more than 10 grams of protein, while a young chicken breast contains about 30 grams, which is enough for a main meal.

The key is not to eat more protein

but to eat better protein within a balanced diet," Hobson explains. Health is not achieved by exaggerating one element, but by moderation and diversity.

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