Americans are consuming more protein than they need. They aren't getting enough fiber. And there is growing evidence that the consequences can be detrimental to health.
vox We're “obsessed with protein,” consuming twice the dietary recommendations, and “60% of U.S. adults are trying to get more protein into their diets.” This obsession may increase your risk of cancer and heart disease. .
There are certainly reasons to be concerned about getting enough protein.as GoodRX Health “Protein deficiency can be a serious health risk and is a common cause of malnutrition in other parts of the world. After all, protein is a macronutrient, supporting proper growth, development and This means you need large amounts in your diet for overall health.”
However, the article states that there is a problem with overconsumption. “Eating too much protein in your diet can lead to macronutrient imbalances. Consuming large amounts of protein is usually achieved by eating lots of meat and dairy, but these It's high in saturated fat and low in fiber.”
The result is an excess of so-called bad cholesterol, which can increase your risk of heart disease and cancer. on the other hand, “plant-based protein (Beans, grains, soybeans, nuts, seeds, etc.) They are low in saturated fat, high in fiber, and rich in micronutrients like vitamin K and potassium (which Americans often lack). ”
According to the federal government Dietary Guidelines for Americans, 2020-2025, healthy protein foods include “red meat, poultry, and eggs.” Seafood, beans, peas and lentils. Also includes nuts, seeds, and soy products. ”
as The New York Times explained in 2016“People need enough protein in their diets to provide essential amino acids that our bodies cannot synthesize on their own. Together, these are used to form and maintain muscles, bones, skin, and other tissues.” It provides the key building blocks for biochemistry and an array of important hormones and enzymes.”
However, the Times article notes that many people find it extremely difficult to get the recommended amount of protein (56 grams for men and 46 grams for women each day) just by eating, without supplementing with protein drinks or protein powders. Because it's so easy, they say Americans are likely consuming too much. do. The Times noted that one cup of chopped chicken contains about 44 grams of protein, while one cup of tofu or Greek yogurt contains 20 grams. 3 eggs will give you 18 grams.
If you add protein bars or shakes, it's easy to overdose if you're not careful.
Excess protein intake
Nearly a decade ago, the National Health and Nutrition Examination Survey found that men, on average, consume nearly twice the amount they need, about 100 grams of protein each day. The revised Dietary Guidelines for Americans say men and teenage boys in particular should “reduce their overall intake of protein foods” and eat more vegetables. Teenage girls and older adults may not be getting enough protein, but most American adults are getting too much.
Among the concerns in the Times article are that protein-rich foods can't maintain muscle mass over time, and that high-protein diets can lead to kidney disease for some people. . Some studies suggest that too much protein can increase your risk of heart disease, cancer, and other problems.
“One Research led by Valter Longo, director of the Longevity Institute at the University of Southern California in Los Angeles, followed a nationally representative sample of 6,381 adults. “We found that people who ate a high-protein diet between the ages of 50 and 65 were four times more likely to die from cancer than those who ate less protein,” the Times reported.
Some say there isn't enough evidence to make the claim.
scientific american The magazine points out another problem with overconsumption of protein. In 2022, they reported that “a diet high in protein adds excess nitrogen to the environment through urine, comparable to pollution from agricultural fertilizers.”
Even if it does not have a negative impact on human health, the article states: “This excess is causing problems for this country's waterways. Wastewater contains residue Due to protein digestion: Nitrogen compounds can cause toxic algae growth and contaminate air and drinking water. A new study suggests that this source of nitrogen pollution is even comparable to that from fertilizers washed away from fields where food crops are grown. ”
What about fiber?
eat well Fiber is not a favorite food for most people, but it is extremely important. Dietary fiber is found in fruits, vegetables, whole grains, beans, legumes, nuts, and seeds in two forms: soluble and insoluble. Both are important for health.
According to the article, people who consume more fiber have a lower risk of heart disease, cancer, type 2 diabetes, and obesity. However, only 5% of Americans meet fiber intake recommendations.
Among other things, insufficient fiber intake can lead to chronic inflammation, which leads to the health problems listed above. The immune system is not very strong. It becomes difficult to control your weight. It can also cause constipation and diarrhea, which can increase your risk of hemorrhoids, colon cancer, inflammatory bowel disease, and other illnesses.
One way to get both protein and fiber is to choose plant-based proteins more often and reduce some of the protein from meat and dairy.
Too little protein creates its own problems. health com I said these are symptoms of not getting enough.
- swelling.
- Changes in hair and skin, such as hair loss, gray hair, dryness, thinning of the skin, and peeling.
- Get even more sick.
- Muscle loss and weakness.
- Decreased bone density.
- Slower growth.
- Weight loss or gain.
- anemia.
I have one more worry about food.
Protein and fiber aren't the only concerns when it comes to Americans' healthy eating habits.
Researchers at Harvard University recently said that Americans are also getting sick from ultra-processed foods.recently scienceblog.com In the post, Harvard University researchers say these foods make up “a large portion of the American diet,” and according to the Centers for Disease Control and Prevention, more than 40% of Americans are obese. He states in his blog that it primarily describes the majority of people. .
In the Harvard University study, participants were randomly assigned to either an ultra-processed diet or an unprocessed diet for two weeks. Although the two groups were matched for nutrients, they found that the ultra-processed group ate about 500 more calories per day than the other group and gained both weight and body fat. People who ate minimally processed foods “naturally lost weight and had less body fat.”
