A nutrient spotlight shines on one of the most recent macronutrients, proteins.
It appears in a large, bold font from the grocery store food label. The amount of protein that makes the item menu advertises a protein-filled choice. This is about protein trends in 2025.
But are there any potential drawbacks to eating too much protein?
Does protein make you fat? Health experts are considering the focus of today’s food
Fox News Digital spoke with nutrition experts and got to the bottom.
How much protein should you really get?
Alex Larson, founder of Alex Larson Nutrition in Duluth, Minnesota, says all attention to protein benefits as it helps regulate appetite, stabilize blood sugar and support lean muscles.
Eating protein can benefit as part of a balanced diet, but many of them can have a negative impact on your health, experts told Fox News Digital. (istock)
“But with all the hype, it’s important not to lose sight of a balanced approach to nutrition,” she said.
Michelle Lutenstein, a fully-fed New York City cardiologist, agreed to the assessment.
“Protein is essential for muscle and bone health, but no more is always better,” she told Fox News Digital.
“Not always better than that.”
“Draw it too much can lead to swapping real food for processed options and missing out on other important nutrients.”
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The recommended dietary allowance (RDA) is a minimum of 0.8 grams of protein per kilogram of body weight per day. For 200 pound men, it is at least 73 grams of protein per day, and for 150 pound women, it is at least 54 grams of protein per day.
However, active individuals may benefit from 1.2-2 grams of protein per kilogram of body weight to support recovery and performance, Larson said.
The recommended dietary allowance is a minimum of 0.8 grams of protein per kilogram of body weight per day. (istock)
Research shows that RDA is likely low for people trying to build muscle and maintain muscle mass, Routhenstein noted.
“As for muscle health and functional aging, if there are no kidney problems, about 1.2 grams per kilogram of body weight could be more beneficial,” she said.
She emphasized that protein needs should be personalized based on factors such as activity level, age, kidney status, and overall health.
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Excessive protein intake can cause strain on the kidneys, especially for people with existing kidney problems, Routhenstein said.
“The kidneys can cause waste to be filtered out from protein metabolism, and overload can exacerbate workload and potentially lead to kidney damage,” she said.
Research has shown that a high protein diet can worsen renal function in individuals with chronic kidney disease (CKD), Routhenstein said.
A high protein diet like steak can cause vascular inflammation and potentially lead to kidney damage, nutrition experts said. (istock)
Consuming excess protein, especially from animal sources, can also cause vascular inflammation, she said.
“Leucine, the amino acid in protein, can promote the inflammatory pathway and increase the risk of cardiovascular disease over time,” she explained.
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Emphasising too much protein can lead to lower fruit, vegetables and whole grain consumption, leading to miss out on other key nutrients, Larson added.
“Some high protein diets can be high in saturated fats and calories, which can lead to weight gain and increase the “bad” cholesterol in LDL,” she said.
The best and worst sources of protein
The best protein sources are those that offer a balance of protein, vitamins, minerals and fiber, while being low in unhealthy fats, said Routenstein.
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Plant-based options such as lentils, tofu and chickpeas offer a variety of vitamins and minerals, including fiber, antioxidants, iron, folic acid and magnesium, while fish such as salmon and sardines offer high-quality protein and heart-healthy omega-3 fatty acids.
Salmon provides high quality protein and heart-healthy omega-3 fatty acids. (istock)
Regarding proteins to avoid, it includes highly processed meats such as sausages, hot dogs, and bacon, sodium, unhealthy fats, and preservatives.
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These foods increase the risk of heart disease, hypertension and certain cancers, and are not very ideal for long-term health, she warned.
