Be mindful of a balanced diet: Why more protein isn't always better

Proteins have become a major nutrition trend – shakes and supplements are promoted on social media, while food manufacturers advertise protein-rich products. Most people already consume enough protein. Protein is crucial for muscle building, enzyme and hormone production, immune system support, and energy. US guidelines recommend 0.8 grams per kilogram of body weight for both men and women, with factors like age, activity level, or pregnancy playing a role. Strength training may justify a higher need of up to 1.6 g/kg. However, consuming more does not bring additional benefits for muscle building. Excess protein is not simply excreted but provides extra calories – and the body stores excess energy as fat. Too much protein can worsen existing chronic kidney diseases, and extremely high-protein diets with very little fat or carbohydrates can lead to 'rabbit starvation.' The protein source also matters. High consumption of animal protein is associated with increased risks of cancer, diabetes, and early death – and also increases saturated fat intake. Plant protein, on the other hand, is linked to a lower risk of cancer and diabetes, better cholesterol levels, and more fiber – supporting both gut and heart health. Ultimately, a balanced diet is more important than just consuming more protein. A combination of protein, fats, and carbohydrates – along with essential vitamins and minerals – truly keeps the body healthy.