How Much Protein Should You Consume?

Effects of high protein intake on body tissues


There are large variations between individuals when it comes to the amount of protein they consume. It is therefore important to consider protein intake as a percentage of total energy intake. A person should consume approximately one to three grams of protein per kilogram of body weight per day. However, it should be noted that high intake of protein can lead to obesity.

In addition to being necessary for body functions, protein can be beneficial in other ways as well. A high-protein diet can increase your risk of developing cardiovascular disease, kidney stones, and colon cancer. However, if you choose to consume plant-based protein sources, these may not pose the same health risks.

Effects of high protein intake on blood pressure

There are some concerns associated with a high protein diet, but there is evidence to suggest that it can lower blood pressure in certain cases. One study examined eight types of protein. A moderate protein intake was associated with lower blood pressure than a high protein intake. The researchers also found no significant differences in dietary protein and systolic blood pressure between men and women.

Another study published in the American Journal of Hypertension found that higher protein intake was associated with lower blood pressure risk. Researchers at Boston University School of Medicine found that the participants with the highest protein intake had 40% lower risk of high blood pressure than those with the lowest protein intake.

Effects of high protein intake on diabetes

A recent study conducted by the National Health and Nutrition Examination Survey (NHANES) examined the effect of high protein intake on glucose control in patients with type 2 diabetes. This study included 990 participants aged 40 years and older. Participants completed questionnaires about the food they ate over the preceding 24 hours. They also provided information on their physical activity levels and caloric intake. In the study, high protein intakes were negatively associated with poor glycemic control.

According to the USDA Dietary Guidelines, the average person should consume about 1.5 grams of protein per kilogram of body weight. However, the average US adult consumes 1.2-1.4 grams of protein a day, which is significantly higher than the recommended amount. Therefore, people with diabetes need to be particularly careful about their protein intake.