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Key writing
- High protein diets are generally considered safe for healthy people and are not shown to cause kidney damage, according to current evidence (1).
- Concerns about protein and kidney health comes from recommendations for people with kidney diseases, not a general population (1).
- People from kidney disease or a compromised kidney function should follow personalized guidelines from health care providers.
- Most healthy adults can benefit from consuming 1.2-2.0 grams of protein per kilogram of body weight per day to support muscle, metabolism and weight objectives (2).
It seems that getting enough protein is at the top of the color of the dietary goal of all, but is too much protein bad for your kidneys? There seems to be a lot of conflicting information on the internet. Some insist that protein can be harmful, while others are consistently pushing the general population to eat more proteins. So what is it? We degraduate myths and explain who should and should not take care of protein entry for your kidneys.
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Why is there concerns
The idea of eating a lot of protein can hurt your kidneys coming from food guidelines that are replaced by people with chronic kidney diseases – but this warning does not apply to everything. (1).
The truth is, getting the right amount of protein for you is good for you regardless of your health goals, says Stephanie Saletta, a dietitian on myphithnespal. “Protein comes from nutritious food and helps maintain muscle mass, which can lead to better muscle and body fat balance,” she explains. “If you are trying to lose weight, protein is especially useful – helps you stay full and stick to the muscles, even while eating less calories.”
For those with the existing dysfunction of the kidney, the reduction of protein can help reduce kidney stress and potentially slowly advancing diseases, depending on your stage and the type of kidney disease (3). Over time, this clinical recommendation is misunderstood and generalized on the wider population, although current evidence does not support the protein entry limit for healthy individuals (1).
As a result, many worry that eating more proteins could harm their kidneys – even if they have a healthy kidney function. But here is the key: what relates to people with kidney disease do not apply automatically to all others. We degraduate science and clarify who should actually be careful.
What does science say
For healthy people there is no strong evidence that a high protein diet harms the kidney function (1). In fact, multiple studies and professional organizations – including National Foundation and Diet and Diet Academy – agree that eating more proteins are not a risk factor in people with normal kidney function (1) (3).
Yes, protein metabolization does not increase the slight kidney load, because they help filter and excrete protein by-products. But in a healthy body, this process is completely normal and well tolerated. Your kidneys are designed to handle fluctuations in protein entry as part of their daily function (3).
Research reviews consistently shows that diets of larger proteins can increase the glomerular filtration rate (GFR) of the renal activity marker – but this is not proof of impairment. It is simply normal, adaptive response, similar to the way in which your heart beats are increasing during exercise (4).
At the end of the day, if your kidneys are healthy, you don’t need to be afraid of protein – even at the multi-end of your needs. Myth is widely overrated and does not reflect what science actually shows.
About experts
Caroline Thomason, RdIs the educator of dietitians and diabetes that combine their love for a diet with the power of better health is easy to understand. With 12 years in the industry, its work appeared in more than 40 publications. It is also a speaker, spokesperson of broadcasting and recipe programmers.
Joanna Gregg, MS, Rd is a custody of the nutritional data on MyFitnessPal. She got a master’s degree from the university in Nebraska. Her focus helps people find the right balance of food, fitness and healthy life to achieve their optimal health.
Stephanie Saletta, MS, RD is a dietitian and is mifitnesspal internal nutrition expert and scientist of food. Passionate to promote healthy lifestyles, Stephanie graduated from the State University of San Diego with a focus on research and disease prevention.
WHO Need Be careful?
When you have kidney diseases, especially in later stages, your kidneys cannot filter and waste from proteins. In some cases, eating less protein can slow further damage and symptom relief such as keeping up wrappers or liquids. If you manage the kidney problems, it is important to follow the tips of your nephrologist or dietitian about how safe it is for you. (3).
Diabetes and high blood pressure are the most common causes of renal disease and they can do quietly to damage the kidneys over time. So catch him early and manage well really important. If you are in this group, your nutritional needs can be more personalized and could involve changes in your protein, sodium, potassium, and even how much liquid you drink (5) (6).
But if you don’t have a kidney disease? The best way to support long-term kidney health is to focus on the entire wellness, such as: healthy blood sugar and blood pressure levels, keeping active and building sustainable foods that support energy, muscle mass and metabolic health (muscle mass and metabolic health (6).
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How safe is the protein?
For healthy adults, the general protein entry recommendation is 0.8 grams per kilogram of body weight daily, but this is needed to prevent the lack, and not necessarily support optimal health.
If you are trying to maintain your weight, support blood sugar management or stay active, many diet experts recommend 1.2 to 1.6 grams of protein per weight of body weight per day. For those who want to lose weight or build muscle, the needs can be increased to up to 2.0 grams per kilogram. This usually comes out somewhere between 75 to 120 grams a day for most adults, depending on body size and activity level (7).
“The research showed that the intake of protein is useful for weight loss and can help conserve muscle while losing fat”, “offers Joanna Gregg, Mifithinesspal Dietitian. It recommends most people for the object 25 to 30 grams of protein per meal.
If you are not sure what it looks like, tools like MyfitnessPal can help you calculate your individual protein needs, write down your meals and follow your entry so you can stay in accordance with your diet, no guess.
Tips for Safe Protein
If you increase your protein entry, here are some simple ways to do this safely and sustainable:
- Stay well hydrated: Your kidneys help filter the metabolism protein by product filtering, and hydrated support that process. Target for water during the day, especially if you eat more proteins than usual.
- Mix: Turn on various animal-based proteins and plant plants such as chicken, eggs, Greek yogurt, beans, lying, Tofua and Tempeha. This supports a more diverse profile of nutrients and uses your hose and heart health.
- Limit protein powders and accessories: While they can be handsome, whole food sources offer more fibers, vitamins and minerals. Use add-ons to fill in the gaps but not as your main source.
- Balance your plate: Don’t forget to include carbohydrates rich in fiber, healthy fats and vegetables with your proteins. It helps in digestion, sage and blood sugar stability.
- Focus on consistency and not extremes: You don’t need to double your protein overnight. Start by adding a little more meals and snacks you already eat, like an egg at breakfast or chicken in your salad.
Frequently Asked Questions
Can eating too much protein hurt your kidneys?
Current research shows that high protein diets do not harm the kidney function in healthy individuals (1).
Is the nutrition of the top protein safe for weight loss?
Yes. The greater protein diet can help preserve muscle, increasing the sarity and support fat loss without the damage of kidney health for an average, healthy person (1).
How much protein is too much?
For most healthy adult adults, up to 2.0 grams per kilogram of body weight per day is considered safe. Consistently exceeds, especially through add-ons cannot offer additional benefit (7).
Should i worry if i have one kidney?
If you have only one kidney or reduced kidney function, talk to your health care or dietitian provider. You may need to monitor your protein intake more closely.
What are the signs that my kidneys fight?
Symptoms may include swelling in legs, fatigue, foams, changes in urination and high blood pressure. Always contact your doctor if you notice these characters (8).
Bottom line
Protein is an essential nutrient – and for most healthy people, eating more than it is not only sure, but useful. While individuals with kidney disease are adapted to custom guidelines, most adults can increase their intake without risk. MyFitnessPal can help you track your entry and set personalized protein objectives that support your health, your lifestyle and your long-term progress.
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