Key takeaways
- High protein diets are generally considered safe for healthy people and are not shown to cause kidney damage, according to current proofs (1).
- The concern about protein and kidney health comes from recommendations to people with kidney disease, not the general population (1).
- People with kidney disease or compromised kidney function must follow personal guidance from a healthcare provider.
- Most healthy adults can benefit from consuming 1.2-2.0 grams of protein per day. Kg of body weight per Day to support muscle maintenance, metabolism and weight targets (2).
Getting enough protein seems to be on top of everyone’s nutritional meal but is too much protein bad for your kidneys? There seems to be a lot of conflicting info on the Internet. Some people insist that protein can be harmful, while others consistently push the general population to eat more protein. So what is it? Let’s clean up the myths and explain who should and shouldn’t worry about protein intake to your kidneys.
You also like
Protein Calculator: Experience your daily protein needs
Why there is concern
The idea that eating a lot of protein can damage your kidneys comes from diet guidelines intended for people with chronic kidney disease – but this warning doesn’t apply to everyone. (1).
The truth is that it is good for you to get the right amount of protein for you, no matter what your health goals are, says Stephanie Saletta, a dietitian at MyFitnessPal. “Protein comes from nutrient -packed foods and helps maintain muscle mass, which can lead to a better balance between muscle and body fat,” she explains. “If you try to lose weight, protein is especially useful – it helps you stay full and hold on to muscles even while eating fewer calories.”
For those with existing kidney dysfunction, reduction of protein can help reduce the strain on the kidneys and potentially slow disease progression, depending on your stage and type of kidney disease (3). Over time, this clinical recommendation has been misunderstood and generalized to the wider population, although current evidence does not support limiting protein intake for healthy individuals (1).
As a result, many people are worried that eating more protein can damage their kidneys – even if they have a healthy kidney function. But here is the key: What applies to people with kidney disease does not apply automatically to everyone else. Let’s break down science and clarify who should actually be careful.
What science says
For healthy people, there is no strong evidence that diet with high protein damage damage the kidney function (1). In fact, several studies and expert organizations – including the National Kidney Foundation and the Academy of Nutrition and Dietetics – are that eating more protein is not a risk factor for kidney damage in people with normal kidney function (1) (3).
Yes, metabolizing protein increases the kidneys’ workload a bit because they help filter and separate protein bi -products. But in a healthy body, this process is completely normal and well tolerated. Your kidneys are designed to handle fluctuations in protein intake as part of their daily function (3).
Research reviews consistently show that higher protein diets can increase glomerular filtration speed (GFR) -A marker of kidney reactivity-but this is not a sign of injury. It is simply a normal, adaptive answer that is similar to how your heartbeat increases during exercise (4).
At the end of the day, if your kidneys are healthy, you don’t have to fear protein – even at the higher end of your needs. The myth has been widely exaggerated and does not reflect what science is actually showing.
About the experts
Caroline Thomason, Rdis a dietitian and diabetic educator who combines her love for nutrition with the power of making better health easy to understand. With 12 years in the industry, her work is shown in more than 40 publications. She is also a spokesman, posted spokesman and recipe developer.
Joanna Gregg, MS, RD is a food data curator at MyFitnessPal. She served her master’s degree from the University of Nebraska. Her focus is to help people find the right balance between food, fitness and healthy living to reach their optimal health.
Stephanie Saletta, Ms, Rd is a dietitian and is MyFitnessPal’s internal nutritionist and nutritionist. Passionate to promote a healthy lifestyle, Stephanie graduated from San Diego State University focusing on research and disease prevention.
Who Should Be careful?
When you have kidney disease, especially in the later stages, your kidneys may not be able to filter waste from protein. In some cases, eating less protein may slow down additional damage and ease symptoms such as fatigue or fluid storage. If you manage kidney problems, it is important to follow your nephrologist or dietitian’s advice on how much protein is safe for you. (3).
Diabetes and high blood pressure are the most common causes of kidney disease, and they can safely damage the kidneys over time. Therefore, it really is something to catch it early and control it well. If you are in this group, your nutritional needs may be more personalized and may include changes in your protein, sodium, potassium and even how much fluid you drink (5) (6).
But if you don’t have kidney disease? The best way to support long -term kidney health is to focus on general wellness, such as: maintaining a healthy blood sugar and blood pressure levels, remaining active and building sustainable eating habits that support energy, muscle mass and metabolic health in the years to come (6).
You also like
When do eating with high protein content eat too much protein?
How much protein is safe?
For healthy adults, the general recommendation for protein intake is 0.8 grams per day. Kg of body weight per Day, but it is the minimum needed to prevent deficiency, not necessarily to support optimal health.
If you try to maintain your weight, support blood sugar handling or remain active, many recommend nutritionists 1.2 to 1.6 grams of protein per day. Kg of body weight per Day. For those who want to lose weight or build muscle, the needs can rise to up to 2.0 grams per day. Kg. It usually reaches somewhere between 75 to 120 grams a day for most adults, depending on body size and activity level (7).
“Research has shown that a protein intake over RDA is advantageous for weight loss and can help maintain muscle while losing fat,” offers Joanna Gregg, a MyFitnessPal dietitian. She recommends that most people aim at 25 to 30 grams of protein per day. Meal.
If you are not sure what it looks like for you, tools like MyFitnessPal can help you calculate your individual protein needs, log your meals and track your intake so you can remain in accordance with your nutrition without the guesswork.
Tip to eat protein safe
If you increase your protein intake, here are a few simple ways to make it safe and sustainable:
- Become well-hydrated: Your kidneys help filter the by -products of protein metabolism and remain hydrated supporting this process. Aim for water all day, especially if you eat more protein than usual.
- Mix it up: Include a number of animal and plant-based proteins such as chicken, eggs, Greek yogurt, beans, lentils, tofu and tempeh. This supports a more diverse nutrient profile and also benefits your gut and heart health.
- Limit protein powders and supplements: While they can be practical, whole food sources offer more fiber, vitamins and minerals. Use supplements to fill in gaps but not as your main source.
- Balance your plate: Don’t forget to include fiber -rich carbohydrates, healthy fats and vegetables with your protein. This helps with digestion, mettle and blood sugar stability.
- Focus on consistency, not extremes: You don’t have to double your protein overnight. Start by adding a little more to meals and snacks you already eat, like eggs at breakfast or chicken in your salad.
Often asked questions
Can eating too much protein damage your kidneys?
Current research shows that high protein diet does not appear to damage kidney function in healthy individuals (1).
Is a high protein diet safe for weight loss?
Yes. Higher protein diets can help maintain muscle, increase saturation and support fat loss without damaging the kidney health of the average, healthy person (1).
How much protein is too much?
For most healthy adults, up to 2.0 grams are considered per day. Kg of body weight per Day as safe. Consistently exceeds this, especially through supplements, may not offer extra advantage (7).
Should I worry if I have a kidney?
If you only have a kidney or reduced kidney function, talk to your healthcare provider or dietitian. It may be necessary to monitor protein intake.
What are signs of my kidneys fighting?
Symptoms may include swelling of the legs, fatigue, foamy urine, changes in urination and high blood pressure. Always consult your doctor if you notice these signs (8).
The lower line
Protein is an essential nutrient – and for most healthy people it is not only safe to eat more of it. While individuals with kidney disease need tailor -made guidance, the majority of adults can increase their protein intake without risk. MyFitnessPal can help you track your intake and set personalized protein goals that support your health, your lifestyle and your long -term progress.
The post is too much protein bad for your kidneys? first appeared on the MyFitnessPal blog.