The Vegetarian Useful resource Group Weblog

by Reed Mangels, PhD, RD

Most individuals in america meet (and normally exceed) their protein wants. With the present emphasis on protein and a proliferation of meals pumped stuffed with protein, it’s possible you’ll be questioning if it’s potential to get an excessive amount of protein. As is true for a lot of points in vitamin, excessive protein diets are a controversial matter.

Usually talking, most individuals can safely eat greater than the Advisable Dietary Allowance (RDA) for protein. Up to now, extreme protein was related to an elevated threat of osteoporosis and of kidney illness.

More moderen analysis has did not discover a connection between increased protein consumption and poor bone well being supplied calcium consumption is ample (1-3). There may be some proof of upper protein intakes being related in an elevated threat of fractures in these with very low calcium intakes (4, 5). A food plan excessive in animal protein from meat is prone to be low in calcium.

Individuals with out underlying illness don’t seem like at increased threat for kidney illness on account of a excessive protein food plan (6, 7). In fact, many individuals will not be conscious that they’ve a illness or situation that could be worsened by a excessive protein food plan. For instance, a research of older ladies discovered that in these with a light lack of kidney perform, excessive complete protein consumption, significantly excessive consumption of nondairy animal protein was related to a extra fast decline in kidney perform (8). One other research discovered that older adults with a historical past of coronary heart illness had a decline in kidney perform with common use of a better protein food plan (9).

Excessive protein diets typically are based mostly on numerous animal merchandise together with meat, dairy merchandise, and eggs. These meals characterize a big supply of saturated fats, a sort of fats related to an elevated threat of coronary heart illness and stroke. Moreover, excessive protein diets based mostly on animal merchandise comprise little dietary fiber and could also be low in vitamin C and different vitamins, in addition to phytochemicals.

Diets increased in animal protein are related to elevated threat of total mortality and of demise from heart problems (10, 11). Changing animal meals with plant meals could contribute to decreasing the chance of breast and colorectal most cancers, most cancers mortality, heart problems mortality, complete mortality, and the incidence of kind 2 diabetes (12, 13)

There are well being issues related to use of a excessive protein food plan, particularly one based mostly on animal merchandise. That’s to not say that increased protein intakes aren’t useful in some conditions.

When you eat a diverse food plan vegan based mostly on complete meals that features beneficiant quantities of beans and complete grains, greens, nuts and seeds, it’s probably you’ll meet protein wants

You probably have questions or issues about how a lot protein is best for you, seek the advice of a registered dietitian with experience in vegan vitamin.

To learn extra about protein for vegans see:

Protein within the Vegan Weight loss program

Protein for Vegans & Vegetarians

Protein for Vegan Youngsters

References

1. Shams-White MM, Chung M, Du M, et al Dietary protein and bone well being: a scientific assessment and meta-analysis from the Nationwide Osteoporosis Basis. Am J Clin Nutr. 2017;105:1528-1543.
2. Darling AL, Manders RJF, Sahni S, et al. Dietary protein and bone well being throughout the life-course: an up to date systematic assessment and meta-analysis over 40 years. Osteoporos Int. 2019;30:741-761.
3. Rizzoli R, Biver E, Bonjour JP, et al. Advantages and security of dietary protein for bone health-an knowledgeable consensus paper endorsed by the European Society for Scientific and Economical Points of Osteopororosis, Osteoarthritis, and Musculoskeletal Illnesses and by the Worldwide Osteoporosis Basis. Osteoporos Int. 2018;29:1933-1948.
4. Meyer HE, Pedersen JI, Løken EB, et al. Dietary elements and the incidence of hip fracture in middle-aged Norwegians. A potential research. Am J Epidemiol. 1997;145:117-123.
5. Dargent-Molina P, Sabia S, Touvier M, et al. Proteins, dietary acid load, and calcium and threat of postmenopausal fractures within the E3N French ladies potential research. J Bone Miner Res. 2008;23:1915-1922.
6. Devries MC, Sithamparapillai A, Brimble KS, et al. Adjustments in kidney perform don’t differ between wholesome adults consuming higher- in contrast with lower- or normal-protein diets: A scientific assessment and meta-analysis. J Nutr. 2018;148:1760-1775.
7. Van Elswyk ME, Weatherford CA, McNeill SH. A scientific assessment of renal well being in wholesome people related to protein consumption above the US Advisable Day by day Allowance in randomized managed trials and observational research. Adv Nutr. 2018;9:404-418.
8. Knight EL, Stampfer MJ, Hankinson SE, et al. The impression of protein consumption on renal perform decline in ladies with regular renal perform or delicate renal insufficiency. Ann Intern Med. 2003;138:460-467.
9. Esmeijer Ok, Geleijnse JM, de Fijter JW, et al. Dietary protein consumption and kidney perform decline after myocardial infarction: the Alpha Omega Cohort. Nephrol Dial Transplant. 2020;35:106-115.
10. Chen Z, Glisic M, Track M, et al. Dietary protein consumption and all-cause and cause-specific mortality: outcomes from the Rotterdam Research and a meta-analysis of potential cohort research. Eur J Epidemiol. 2020;35:411-429.
11. Track M, Fung TT, Hu FB, et al. Affiliation of animal and plant protein consumption with all-cause and cause-specific mortality. JAMA Intern Med. 2016;176:1453-1463.
12. Fernández-Fígares Jiménez MDC, Storz MA. Most cancers threat and mortality following substitution of animal meals with plant meals: A scientific assessment. Curr Nutr Rep. 2025;14:99.
13. Lamberg-Allardt C, Bärebring L, Arnesen EK, et al. Animal versus plant-based protein and threat of heart problems and sort 2 diabetes: A scientific assessment of randomized managed trials and potential cohort research. Meals Nutr Res. 2023;67.

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