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- High protein diets are generally safe for healthy people and does not show that they cause kidney damage, according to the current evidence (1).
- Anxiety arose about protein and kidney health from recommendations for people with kidney disease, not the general population (1).
- People with kidney disease or kidney function at risk should follow personal instructions from the healthcare provider.
- Most healthy adults may benefit from consumption between 1.2 to 2.0 grams of protein per kilogram of body weight per day to support muscle maintenance, metabolism, and weight goals (2).
It seems that getting enough protein is at the top of the feeding goals list for everyone, but it is a lot of bad protein for the kidneys? There seems to be a lot of conflicting information on the Internet. Some people insist that protein can be harmful while others constantly push the population to eat more protein. So, what is it? Let’s pursue myths and explain who should not worry about eating protein for kids.
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Why is there anxiety
The idea that eating a lot of protein can harm your kidneys from food instructions for people with chronic kidney disease – but this warning does not apply to everyone. ((1).
The fact is that getting the right amount of protein for you is useful to you regardless of your health goals. “Protein comes from foods full of nutrients and helps in maintaining muscle mass, which can lead to a better balance of muscles and fats in the body,” she explained. “If you are trying to lose weight, the protein is especially useful – this helps you stay full and stick to the muscles, even while eating fewer calories.”
For those with a current kidney dysfunction, reducing protein may help reduce the pressure on the kidneys and develop the disease that is likely to be slow, depending on your stage and the type of kidney disease (3). Over time, this clinical recommendation was misunderstood and circulated to the wider population, although the current evidence does not support the restriction of protein intake of healthy individuals (1).
As a result, many people are concerned that eating more protein can harm the kidneys – even if they have a healthy kidney function. But this is the key: What applies to people with kidney disease does not automatically apply to anyone. Let’s disintegrate science and make it clear who actually needs caution.
What does science say
For healthy people, there is no strong evidence that high -protein diets harm the kidney function (1). In fact, many expert studies and organizations – including the National Kidney Foundation and the Academy of Nutrition and Nutrition – do not represent more protein a risk factor for kidney damage in people with natural kidney function (1) (3).
Yes, protein metabolism leads to a slightly increased burden of kidney action, as it helps to filter and secrete secondary products. But in a healthy body, this process is completely normal and tolerant well. Facial to deal with fluctuations in protein is designed as part of its daily function (3).
Research reviews constantly show that higher protein diets may increase the glyburial filtration rate (GFR)-a sign of kidney activity-but this is not evidence of damage. It is simply a natural and adaptive response, similar to how the heart rate increases during exercise (4).
At the end of the day, if your college is healthy, you do not need to fear protein – even at the top of your needs. The legend was widely exaggerated and did not reflect what science actually showed.
About experts
Caroline Thomason, RoadShe is a dietitian and diabetes that combines her love for nutrition and the strength of making health the best easy to understand. With 12 years of industry, her work appeared in more than 40 publications. She is also a spokesperson, broadcasting and recipe developer.
Joanna Greg, MS, RD He is the food data coordinator in myfitnessPal. She obtained a master’s degree from Nebraska University. Its focus is on helping people find the right balance between food, fitness and a healthy life to reach their optimal health.
Stephanie Salita, MS, RD He is a nutritionist and is a nutritionist in myfitnessPal and the world of nutrition. A passion for promoting healthy lifestyles, Stephanie graduated from San Diego State University with a focus on research and disease prevention.
from He should Be careful?
When you have a kidney disease, especially in the subsequent stages, the kidneys may not nominate waste from protein as well. In some cases, eating less protein may slow more damage and relieve symptoms such as fatigue or fluid. If you manage kidney problems, it is important to follow the advice of a kidney specialist or a dietitian about the safe amount of protein for you. ((3).
Diabetes and high blood pressure are among the most common causes of kidney disease, and can calmly harm the kidneys over time. This is why you catch it early and manage it really good. If you are in this group, your nutrition needs may be more customized and can include changes on protein, sodium, potassium and even the amount of fluids that you drink (5) (6).
But if you do not have kidney disease? The best way to support long -term kidney health is to focus on wellness in general, such as: maintaining healthy blood sugar and blood pressure, staying active, building sustainable eating habits that support energy, muscle mass, and metabolic health for years to come (6).
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How safe protein?
For healthy adults, the general recommendation of protein intake is 0.8 grams per kilogram of body weight per day, but this is the minimum needed to prevent deficiency, not necessarily to support optimal health.
If you are trying to maintain your weight, support blood sugar management, or stay active, many nutritionists recommend 1.2 to 1.6 grams of protein per kilogram of body weight per day. For those looking to lose weight or build muscle, needs may increase to 2.0 grams per kilogram. This usually comes out to a place between 75 to 120 grams per day for most adults, depending on the body size and level of activity (7).
“Research has shown that eating protein on RDA is beneficial for weight loss and may help maintain muscles during fat loss,” Joanna Greg, MyFitnessPal. It recommends most people from 25 to 30 grams of protein per meal.
If you are not sure of this for you, tools such as myfitnessPal can help you at the expense of your individual protein needs, register your meals, and track your eating so that you can stay consistent with nutrition, without guessing.
Tips to eat protein safely
If you increase protein intake, here are some simple ways to do this safely and sustainable:
- Stay well: The kidneys help to filter the secondary products for protein metabolism, and to keep the support of support for this process. It aims to water throughout the day, especially if you eat more protein than usual.
- Mix itIt includes a variety of animal and plant proteins such as chicken, eggs, Greek milk, beans, lentils, tofu and timby. This supports a more diverse nourishing file and also benefits the health of the gut and heart as well.
- Reducing protein powders and supplementsWhile it can be comfortable, full food sources provide more fiber, vitamins and minerals. Use nutritional supplements to fill the gaps, but not as a major source.
- Balance your plateDo not forget to include carbohydrates rich in fiber, healthy fats and vegetables with protein. This helps in digestion, satiety and stability in sugar in the blood.
- Focus on consistency, not extremismYou do not need to double the protein overnight. Start by adding more to meals and snacks that you already eat, such as eggs in breakfast or chicken in your authority.
Related questions
Can a lot of protein harm your kidneys?
Current research shows that high -protein diets do not seem to harm the kidney function in healthy individuals (1).
Is a high protein diet safe for weight loss?
Yes. Top protein diets can help maintain muscles, increase satiety, and support fat loss without harming kidney health for medium and healthy person (1).
How much protein is too much?
For most healthy adults, up to 2.0 grams per kilogram of body weight per day is safe. If this matter, especially through nutritional supplements, may not provide additional benefit (7).
Do you should worry if I have all the kidneys?
If you only have one college or reduce kidney function, speak to the healthcare provider or a nutritionist. You may need to monitor protein closely.
What are the signs that my kidneys are struggling?
Symptoms can include swelling in the legs, fatigue, foam urine, changes in urination, and high blood pressure. Always consult your doctor if you notice these signs (8).
The bottom line
Protein is essential – and for most healthy people, eating more of them is not only safe, but useful. While individuals with kidney disease need custom guidelines, most adults can increase protein intake without danger. MyFitnessPal can help you track your intake and set the custom protein targets that support your health, lifestyle and long -term progress.
Pamphlet Is a lot of protein bad for your kidneys? First appear on MyfitnessPal Blog.
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