Key Takeaways
- Pro protein diets are generally considered safe for healthy people and, according to current evidence, do not cause kidney damage (according to current evidence (1).
- The concern about the health of protein and kidneys came from recommendations for people with kidney disease, not from the general population (the general population (1).
- People with kidney diseases or endangered kidney function should follow personalized guidance of a health service provider.
- Most healthy adults can benefit from the consumption of 1.2 to 2.0 grams of protein per kilogram of body weight per day to support muscle uprising, metabolism and weight goals (goals2).
Getting enough protein seems to be on the nutritional list of everyone, but is too much protein bad for your kidneys? There seems to be a lot of contradictory information on the Internet. Some people insist that protein can be harmful, while others consistently urge the general population to eat more protein. So what is that? Let us educate the myths and explain who should and should take care of the protein intake of your kidneys.
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Why the concern exists
The idea that a lot of protein can violate their kidneys to eat nutrition guidelines for people with chronic kidney diseases – but that the warning does not apply to everyone. ((1).
The truth is that it is good for her to get the right amount of protein for you, regardless of her health goals, says Stephanie Saletta, a nutritionist at MyFitnespal. “Protein comes from nutrient -rich foods and helps to maintain muscle mass, which can lead to a better balance between muscles and body fat,” she explains. “If you try to lose weight, protein is particularly useful – it helps you to stay full and capture your muscles, even if you eat fewer calories.”
For those with existing kidney dysfunction, the reduction of the protein can help reduce the kidneys and possibly slow down the disease depending on their stage and the type of kidney disease (possibly slow disease process3). Over time, this clinical recommendation was misunderstood and generalized to the broader population, although current evidence does not support any restriction of protein intake for healthy people (1).
As a result, many people fear that the food could damage more protein to their kidneys – even if they have a healthy kidney function. But here is the key: what applies to people with kidney disease does not automatically apply to everyone else. Let us break down science and clarify who actually has to be careful.
What science says
For healthy people there is no strong evidence that protein -rich diets damage the kidney function (1). In fact, several studies and expert organizations – including the national kidney foundation and the Academy for Nutrition and Nutrition – are correct that the food is not a risk factor for kidney damage in people with normal kidney function (kidney damage (kidney damage (1) () (3).
Yes, the metabolizing protein increases the workload of the kidneys slightly because they help to filter and excrete protein native products. In a healthy body, however, this process is completely normal and well tolerated. Their kidneys are designed in such a way that they fluctuations in protein intake as part of their daily function (3).
Research Reviews consistently show that higher protein diets can increase the glomerular filtration rate (GFR)-a marker for kidney activity-but this is not proof of damage. It is simply a normal, adaptive reaction, similar to your heart rate during training (4).
Ultimately, if your kidneys are healthy, you do not have to fear protein – even at the top of your needs. The myth was widely overrated and does not reflect what science actually shows.
About the experts
Caroline Thomason, approx.is a dietician and a diabetes educator who combines her love for nutrition, with the strength, easy to understand health. At the age of 12 in the industry, her work appeared in more than 40 publications. She is also a speaker, Broadcast spokeswoman and recipe developer.
Joanna Gregg, MS, RD is a food curator at Myfitnespal. She acquired her master’s degree at the University of Nebraska. Her focus helps people find the right balance between food, fitness and healthy living in order to achieve their optimal health.
Stephanie Saletta, MS, RD is a nutritionist and is Myfitnespal’s internal nutrition expert and nutritionist. Stephanie passionately for the promotion of a healthy lifestyle studied San Diego State University with a focus on research and disease prevention.
WHO Should Be careful?
If you have kidney disease, especially in later stages, your kidneys may not filter out of protein waste. In some cases, the food can continue to damage less protein and make symptoms easier such as tiredness or fluid retention. If you manage kidney problems, it is important to follow the advice of your nephrologist or nutritionist how much protein is safe for you. ((3).
Diabetes and high blood pressure are the most common causes of kidney diseases, and you can damage the kidneys quietly over time. So it is really important to catch it early and to do it well. If you are in this group, your nutritional needs may be more personalized and can change to protein, sodium, potassium and even how much fluid you drink (you drink (5) () (6).
But if you don’t have kidney disease? The best way to support long -term kidney health is to concentrate on general well -being, e.g.6).
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How much protein is safe?
For healthy adults, the general recommendation for protein intake is 0.8 grams per kilogram of body weight per day. However, this is at least that is necessary to prevent a defect and not necessarily to support optimal health.
If you try to maintain your weight, to support or remain active blood sugar management, many nutrition experts recommend 1.2 to 1.6 grams of protein per kilogram of body weight per day. For those who want to lose weight or build muscles, the needs can increase up to 2.0 grams per kilogram. This usually comes between 75 and 120 grams per day for most adults, depending on the body size and activity level (7).
“Investigations have shown that protein intake via the RDA is an advantage for weight loss and can help to maintain muscles and at the same time lose fat,” offers Joanna Gregg, a myfitness trale. It recommends that most people aim to aim 25 to 30 grams of protein per meal.
If you are not sure what it looks like for you, tools like Myfitnespal can help you calculate your individual protein needs to log your meals and pursue your recording so that you can match your diet without the guessing rates.
Eating tips for safe protein
If you increase your protein intake, you will find some simple ways to do this safely and sustainably:
- Stay well hydrated: Your kidneys help filter out the by -products of protein metabolism and keep hydrated supports. Pull off water all day long, especially if you eat more protein than usual.
- Mix it: Stay a variety of proteins on animal and herbal base such as chicken, eggs, Greek yogurt, beans, lentils, tofu and temp. This supports a more diverse nutrient profile and also benefits your intestinal and heart health.
- Limit protein powder and nutritional supplements: While you can be comfortable, Whole food sources offer more fiber, vitamins and minerals. Use food supplements to fill gaps, but not as the main source.
- Imagine your plate: Don’t forget to include fiber -rich carbohydrates, healthy fats and vegetables in your protein. This helps digestion, saturation and blood sugar stability.
- Concentrate on consistency, not on extremes: You don’t have to double your protein overnight. Add a little more meals and snacks that you already eat, like eggs at breakfast or chicken in your salad.
Frequently asked questions
Can the food violate too much protein?
Current research shows that protein -rich diets in healthy people do not seem to impair kidney function (1).
Is a protein -rich diet for weight reduction safe?
Yes. Protein diets can help maintain muscles, increase saturation and support fat loss without damage to kidney health for the average, healthy person (1).
How much protein is too much?
For most healthy adults, up to 2.0 grams per kilogram of body weight per day are considered safe. This, especially through nutritional supplements, consistently exceeds, may not offer any additional benefits (7).
Should I worry when I have a kidney?
If you only have a kidney or reduced kidney function, speak to your health service provider or nutritionist. You may have to monitor the protein intake more precisely.
What are signs that my kidneys have to fight?
The symptoms can be swelling in the legs, fatigue, frothy urine, changes in urination and high blood pressure. Always contact your doctor if you notice these characters (8).
The end result
Protein is an essential nutrient – and for most healthy people it is not only safe, but also advantageous. While people with kidney disease need tailor -made instructions, the majority of adults can increase their protein intake without risk. MyFitnespal can help you follow your recording and to determine personalized protein goals that support your health, your lifestyle and long -term progress.
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