"Protein is important for health and wellness, and it is an important part of weight loss. It's the one part of any meal that tells your brain that you're full. It makes us feel full longer. It also controls our blood sugars. You can think of protein as setting up a dam at the end of your digestive tract, holding back any sugars that you ate. They're slowed down and enter the bloodstream over several hours, giving us more hours to burn through those calories."
"I often see a recommendation to eat 200 grams of protein every single day, which is way over what most people need. Recently, I've had clients who were shooting for that and their kidneys were negatively affected. Your kidneys process all the extra nitrogen from the protein, and when you're eating 200 grams a day, sometimes they just can't keep up and they get stressed."
Protein promotes satiety, helps control blood sugar by slowing carbohydrate absorption, and supports muscle building. Social media and athletic trends encourage very high intakes that exceed evidence-based needs. Many people aim for around 200 grams per day, which far exceeds what most individuals require. Excessive protein increases the kidneys' workload because they must process extra nitrogen from amino acid breakdown. In some clients who consumed very high protein amounts, kidney function became negatively affected. Adequate protein supports weight loss and muscle maintenance, but routinely consuming extreme quantities can cause harm without added benefit.
Read at Harvard Gazette
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