These days, when you open social media, you see fitness influencers praising protein shakes or high-protein meals. Protein shakes three to four times a day are now common among the younger gym-going generation. Protein is essential for building muscle, losing weight or boosting your immune system. But eating too much protein in the eyes of others is really safe for the body? On World Kidney Day, nephrologists say blindly following protein-rich foods can pose serious risks to kidneys.
Doctor Ashish Mitra said that every person’s body needs protein differently. So it is not wise to eat more protein without doctor’s advice. He added that if the kidney problem is stage one or two, you can eat a normal amount of protein, but the type of protein you eat is very important. When we eat protein foods, through metabolic processes, the body produces some waste products like urea and creatinine. Our kidneys are responsible for filtering these toxic wastes from the blood.
According to Dr. Mitra, when a person eats too much protein, the kidneys have to work harder than usual to clear the waste. This is called glomerular hyperfiltration in medical terms. Although this can be handled temporarily in a healthy body, if this stress continues for a long time, the fine filters of the kidneys begin to deteriorate. Protein is in high demand for muscle building, weight loss and the currently popular keto or low carb diet. Taking advantage of this trend, the fitness industry is heavily promoting protein powders and high-protein snacks. As a result, many people unknowingly eat more protein than they need.
Although high protein diets are not equally harmful for everyone, they can be very scary for some people. Excess protein intake is extremely dangerous for those with kidney problems, diabetes or high blood pressure, and the elderly, as it rapidly reduces kidney function. The source of the protein is also very important. Studies have shown that not all types of protein have the same effect on the kidneys. Red meat or processed meat puts extra stress on the kidneys. On the other hand, plant proteins like dill, soy and almonds are much safer for the kidneys.
Chicken should be eaten sparingly as it often contains steroids that can cause inflammation in the body. Small fish and eggs can be cooked in less oil. Many times people unknowingly become overly dependent on protein powders or supplements, which silently puts stress on the kidneys. Less active people generally need zero to one-tenth of eight grams of protein per kilogram of body weight daily, and active people need zero to one-tenth of six grams of protein per kilogram of body weight daily. Those who want to eat more protein should consult their doctor. So without neglecting the kidneys in the name of exercise or weight loss, drinking enough water, eating a balanced diet and seeking medical advice are the keys to good health.