Important collection restaurants
- High proteins are generally considered safe for healthy people and it does not appear that they cause kidney damage, according to current evidence (1).
- Care for protein and kidney health comes from recommendations for people with kidney disease, not the general population (1).
- People with kidney disease or compromised kidney function must follow personalized guidance from a care provider.
- Most healthy adults can benefit from consuming 1.2-2.0 grams of protein per kilogram of body weight per day to support muscle maintenance, metabolism and weight goals (2).
Getting enough proteins seems to be at the top of everyone’s nutritional goals, but is the excess protein bad for your kidneys? There seems to be a lot of conflicting information on the internet. Some people insist that proteins can be harmful, while others consistently push the general population to eat more proteins. So what is it? Let’s clean up the myths and explain who should and should not worry about protein intake for your kidneys.
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Why the concern exists
The idea that eating many proteins can harm your kidneys comes from food guidelines that are intended for people with chronic kidney disease – but that warning does not apply to everyone. ((1).
The truth is that getting the right amount of proteins is good for you, regardless of your health goals, says Stephanie Saletta, a dietician at MyfitnessPal. “Protein comes from foods with nutrients and helps to maintain muscle mass, which can lead to a better balance between muscles and body fat,” she explains. “If you try to lose weight, proteins is especially useful – it helps you to keep up and hold muscle even while you eat fewer calories.”
For people with existing kidney dysfunction, reducing proteins can help reduce the tension on the kidneys and possibly a delay in disease progression, depending on your stage and type of kidney disease (3). In the course of time, this clinical recommendation has been misunderstood and generalized for the broader population, although current proof does not support the limitation of protein intake for healthy individuals (1).
As a result, many people are worried that eating more proteins can harm their kidneys – even if they have a healthy kidney function. But here is the key: what applies to people with kidney disease does not automatically apply to all others. Let us break down science and clarify who should actually be careful.
What science says
For healthy people there is no strong evidence that protein -rich diets harm kidney function (1). In fact, several studies and expert organizations – including the National Nier Foundation and the Academy of Nutrition and Dietetics – there are in the row that more proteins are not a risk factor for kidney damage in people with normal kidney function (1) (3).
Yes, metabolizing protein increases the workload of the kidneys somewhat, because they help in filtering and excreting protein by -products. But in a healthy body this process is completely normal and well tolerated. Your kidneys are designed to be able to handle fluctuations in protein intake as part of their daily function (3).
Research reviews consistently show that diets with a higher protein can increase the glomerular filtration speed (GFR). It is just a normal, adaptive response, similar to how your heart rate increases during exercise (4).
Ultimately, if your kidneys are healthy, you don’t have to be afraid of proteins – even at the higher end of your needs. The myth is broadly exaggerated and does not reflect what science actually shows.
About the experts
Caroline Thomason, RDis a dietitian and diabetes educator who combines her love of nutrition with the power to easily understand better health. At 12 years in the industry, her work appeared in more than 40 publications. She is also a speaker, spokesperson and prescription developer broadcast.
Joanna Gregg, MS, RD is a food data curator at MyfitnessPal. She obtained her master’s degree at the University of Nebraska. Her focus is to help people find the right balance between food, fitness and healthy living to achieve their optimum health.
Stephanie Saletta, MS, RD is a dietitian and is the internal nutritionist and food scientist of MyfitnessPal. Passionate about promoting a healthy lifestyle, Stephanie graduated from San Diego State University with a focus on research and disease prevention.
WHO Should have to Be careful?
If you have kidney disease, especially in the later stages, your kidneys may not filter any protein waste. In some cases, eating less proteins can delay further damage and facilitate symptoms such as fatigue or liquid retention. If you manage kidney problems, it is important to follow the advice of your nephrologist or dietician about how many proteins are safe for you. ((3).
Diabetes and high blood pressure are the most common causes of kidney disease, and they can quietly damage the kidneys over time. That is why it is very important to catch early and managing well. If you are in this group, your nutritional needs may be more personalized and changes to your proteins, sodium, potassium and even how much liquid you can drink (5) (6).
But if you don’t have any kidney disease? The best way to support kidney health in the long term is to concentrate on overall well -being, such as: maintaining healthy blood sugar levels and blood pressure, staying active and building sustainable eating habits that support energy, muscle mass and metabolic health annually (6).
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When does eating proteins with high-protein eat too much protein?
How much protein is safe?
For healthy adults, the general recommendation for protein intake is 0.8 grams per kilogram of body weight per day, but that is the minimum needed to prevent shortage, not necessarily to support optimum health.
If you try to maintain your weight, support blood sugar management or remain active, many nutrition experts recommend 1.2 to 1.6 grams of protein per kilogram of body weight per day. For those who want to lose weight or build muscles, the needs can increase to a maximum of 2.0 grams per kilogram. That usually comes out somewhere between 75 to 120 grams per day for most adults, depending on the body size and the activity level (7).
“Research has shown that a protein intake compared to the RDA is beneficial for weight loss and can help keep muscles while they lose fat,” offers Joanna Gregg, a myfitnesspal dietician. She recommends most people to strive for 25 to 30 grams of protein per meal.
If you are not sure what that looks like, tools such as MyFitnessPal can help you calculate your individual protein needs, log in your meals and follow your intake, so that you can stay consistent with your diet without the guesswork.
Tips for safe eating proteins
If you increase your protein intake, here are a few simple ways to do this safely and sustainably:
- Stay well hydrated: Helping your kidneys in filtering the by -products of protein metabolism and the stays hydrated supports that process. Strive for water during the day, especially if you eat more proteins than normal.
- Mix it: Take a variety of animal and vegetable proteins, such as chicken, eggs, Greek yogurt, beans, lentils, tofu and tempeh. This also supports a more diverse food profile and also benefits your intestinal and heart health.
- Limit protein powders and supplements: Although they can be useful, entire food sources offer more fiber, vitamins and minerals. Use supplements to fill in openings, but not as your main source.
- Balance your plate: Don’t forget to record fiber -rich carbohydrates, healthy fats and vegetables with your protein. This helps with digestion, saturation and blood sugar stability.
- Focus on consistency, not an extreme: You don’t have to double your protein at night. Start by adding more meals and snacks that you already eat, such as eggs at breakfast or chicken in your salad.
Frequently asked questions
Can eating too many proteins hurt your kidneys?
Current examination shows that protein -rich diets do not seem to harm kidney function in healthy people (1).
Is a protein -rich diet safe for weight loss?
Yes. Diets with a higher protein can help maintain muscles, increase saturation and support fat loss without harming kidney health for the average, 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 considered safe. The consistent surpassing, especially through supplements, may not offer an additional benefit (7).
Do I have to worry if I have one kidney?
If you only have one kidney or reduced kidney function, talk to your care provider or dietician. You may need to follow the protein intake more accurately.
What are signs that my kidneys are struggling?
Symptoms can be swelling in the legs, fatigue, foamy urine, changes in urination and high blood pressure. Always consult your doctor if you notice these signs (8).
The Bottom Line
Protein is an essential nutrient – and for most healthy people there is more safe, but also useful. Although people with kidney disease need tailor -made guidance, the majority of adults can increase their protein intake without risk. MyFitnessPal can help you follow your intake and set personalized protein goals that support your health, your lifestyle and your long -term progress.
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