Excessive protein intake can have both positive and negative consequences, making it crucial to strike a balance. While protein is essential for tissue repair, immune function and overall health, consuming too much of it can strain various bodily systems, says Dr Priyanka Rohatgi, chief nutritionist, Apollo Hospitals, New Delhi.
Firstly, excessive protein intake can burden the kidneys, as they must work harder to excrete excess nitrogen by-products. This may be problematic for individuals with pre-existing kidney conditions. “Secondly, an overabundance of protein can lead to imbalances in other nutrient intake, potentially pushing out essential vitamins and minerals. Furthermore, diets extremely high in protein often lack essential fibres, antioxidants and healthy carbohydrates. Lastly, excessively high protein diets may raise concerns about bone health
While protein is essential, excessive intake can also lead to dehydration, digestive issues. It’s crucial to maintain a balanced diet for overall health and well-being.
In terms of quantity, how much should a person consume in a day—dal, paneer, soy, etc, for vegetarians and meat, eggs, dal, etc, for non-vegetarians?
The daily protein intake varies based on individual factors like age, sex, activity level and overall health. In general, adults should aim for around 0.8 to 1.2 grams of protein per kilogram of body weight per day. For a person weighing 70 kilograms, this would translate to 56 to 84 grams of protein daily.
For vegetarians, good protein sources include dal (lentils), paneer (cottage cheese), soy products, beans and nuts. A balanced vegetarian diet can easily provide sufficient protein. For example, a cup of cooked lentils contains around 18 grams of protein, and a 100-gram serving of tofu provides about 8 grams. Non-vegetarians can obtain protein from meat, poultry, fish and eggs. A 100-gram serving of chicken breast typically offers 31 grams of protein, while an egg contains about 6 grams. Hence, it’s important to diversify the protein sources and include other nutrients in the diet for overall health. It is advised to consult a healthcare provider or a registered dietitian to determine the specific protein needs based on the individual circumstances.
What are the symptoms of over-consumption of proteins?
Excessive protein consumption, known as protein overconsumption, can lead to various symptoms and health concerns. Initially, individuals may experience digestive issues such as bloating, gas and diarrhoea, as the body struggles to process excess protein. Over time, chronic overconsumption can strain the kidneys, potentially leading to kidney damage or kidney stones due to increased nitrogen waste products. Dehydration is also a risk, as excess protein requires more water for metabolism and can lead to increased fluid loss.
Furthermore, consistent intake of high protein may result in imbalanced nutrient ratios, potentially leading to deficiencies in other essential nutrients. Weight gain can occur if excess protein calories are not burned, as protein is still calorie-dense. In some cases, excessive protein consumption may even contribute to the development of osteoporosis due to increased calcium excretion.
It is essential to maintain a balanced diet and consult a healthcare professional or registered dietitian to determine appropriate protein intake based on individual needs, lifestyle and health goals. When should one see a doctor?
When considering protein-related concerns, it’s essential to know when to consult a doctor. If the patient is experiencing sudden and severe protein deficiency symptoms, such as significant muscle weakness, hair loss or unexplained weight loss, it is crucial to seek medical attention promptly. These symptoms might indicate underlying health issues like malnutrition, kidney disease or a protein-absorption disorder.
If the patient is an athlete or engages in strenuous physical activity and notices persistent muscle injuries or slow recovery, it’s advisable to consult a healthcare professional. The doctor can evaluate the protein intake, muscle health and overall nutritional status, offering guidance or necessary interventions. Additionally, if the patient has specific dietary restrictions, allergies or intolerances affecting the protein intake, or if the patient is considering dietary changes, consulting a registered dietitian or nutritionist is wise. They can help to create a balanced diet plan tailored to the individual needs.
