Finishing my workout, I said my daily “see ya later” to my gym rat cohorts.
Then while walking away, a caveman looking guy said to me, “ I heard a high protein diet can damage your kidneys.”
Nothing flips the anger switch quicker than an uneducated statement in the gym.
Instead of yelling at the guy or fighting him, I told him to read my next article. This is my next article.
We’ve probably all heard similar statements:
Scientific communities (doctors) blindly accept these claims as scripture and spread false dogma.
“High Protein Diets Can Damage The Kidneys”
Nitrogen is a byproduct of protein that you pee out. So it’s been theorized that eating more protein can cause additional stress to the kidneys because they have to process more nitrogen.
A lower protein diet is often prescribed to people with a high level of nitrogen in their pee. This theory is simply not backed by literature:
There is no need to restrict protein intake in healthy individuals to preserve renal function. Caveman at the gym, you just got roasted.
“High Protein Diet Contributes to Liver Disease”
There is NO EVIDENCE to support a high protein diet contributing to liver disease. In fact, the opposite might be true:
Research has spoken. A High protein diet DOESN’T damage the liver, and it’s been investigated as a TREATMENT!
“High Protein Diets Cause Bone Mineral Density Deficiencies”
Some suggest that a high protein diets can contribute to the onset of osteoperosis. This is assumed because high protein diets cause high levels of calcium excretion.. The early studies are flawed because many them were limited by a low number of study participants, study design errors, and the use of the wrong types of protein.
More recent and better designed studies have shown a high protein diet:
Even though increasing protein intake may increase calcium excretion, there isn’t any evidence this calcium comes from bone. This means overall calcium balance is either unaffected, or increased in a high protein diet.
“High Protein Diets Contribute To Heart Disease”
Scientific literature simply does not support high protein diets contributing to heart disease. In fact, literature argues for the opposition:
Protein and Blood Pressure
The AHA Nutrition Committee suggests that high-protein intake may increase blood pressure. However, there is no scientific evidence supporting this either. Notice a pattern:
Protein’s Contribution To Diabetes and Weight Loss
A high protein diet may also be beneficial for combating obesity and diabetes:
It’s clear that a diet with a higher protein/carbohydrate ratio is superior in supporting better weight loss, muscle retention, glucose control, and satiety.
What are your thoughts on protein myths? Did I miss anything you’d like covered?
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