Is Excess Protein Harmful to The Body?. Nowadays, many fitness conscious people consider protein a ‘super food’. With the increasing trend of health awareness on social media, many are adding extra protein to their diet, especially for weight loss or muscle building. But experts say that consuming more protein than the body needs can do more harm than good. Rather, maintaining the right balance between fiber and protein is more important for long-term health.
Protein is one of the essential components of our body. It not only provides energy, but also plays an important role in muscle building, hormone production, immunity, and maintaining the health of hair, skin, and nails. After digestion, protein is broken down into amino acids, which are used in various processes in the body. However, recent studies and observations of experts show that there are many misconceptions about consuming excess protein.
In this context, Dr. Michelle Cardel, a professor at the University of Florida and Chief Nutrition Officer of Weight Watchers, said that after meeting the body’s needs, excess protein does not provide any additional benefits. He says, “Protein is not stored in the body. Excess protein is either excreted through urine or converted into energy or fat.”
According to him, it may not be directly harmful for healthy people, but maintaining the right balance of protein and fiber is very important for longevity and overall well-being. Increasing protein alone increases the risk of digestive problems, constipation and weight gain.
On the other hand, fiber keeps our digestive process and blood sugar levels under control, and helps keep the stomach full for a long time. There are two types of fiber—soluble and insoluble. Soluble fiber is found in barley, nuts, seeds, beans, fruits and vegetables, which aid in digestion. And insoluble fiber is found in wheat bran, vegetables and grain foods, which eases bowel movements and plays a role in preventing constipation.
Dr. David Liska says, “Lack of fiber causes constipation, which can cause various other health problems in the long run. We recommend consuming at least 25 to 35 grams of fiber per day. It is also important to drink enough water.
So how much protein should you consume?
The US Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) say that an adult should consume 0.8 grams of protein per kilogram of body weight. However, this requirement may increase depending on age, weight loss, or the amount of physical activity. To maintain a balance of protein and fiber, Dr. Michelle Cardel follows a simple rule: 30-30-30. That is, at least 30 grams of protein at each meal, at least 30 grams of fiber per day, and at least 30 minutes of physical activity. Following this rule, she has been living a healthy lifestyle for a long time. Studies have shown that this right balance of protein and fiber can not only help maintain a healthy weight, but also play an effective role in weight loss.