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High-Protein Diets and Kidney Disease

High-Protein Diets and Kidney Disease

A new study shows that high-protein diets may actually protect your kidneys.

Written By Jim Stoppani, PhD

Updated August 15, 2024

@dr_jimstoppani #New #research concludes that a #highprotein #diet does NOT increase the chance of #kidneydisease but reduces it! #nutrition #science #protein #fyp #foryou #greenscreen ♬ original sound - Dr. Jim Stoppani

“Don’t eat too much protein—it’s bad for your kidneys…” might very well be the worst advice your doctor ever gave you.

For decades, there's been an ongoing debate about the safety of high-protein diets. Many doctors and nutrition experts have cautioned that consuming too much protein could potentially lead to kidney disease. This concern is rooted in the idea that breaking down protein produces waste products—like ammonia, urea, and creatinine—that must be filtered by the kidneys. The fear is that the additional workload could strain the kidneys and lead to chronic kidney disease (CKD).

Just one problem with this so-called “logic”: There’s no real evidence in the medical or scientific literature to support the idea that high-protein diets cause kidney disease.

The fear mongering about high protein diets has largely been based on speculation and worry rather than solid data.

Fortunately, a new study is attempting to set the record straight on the issue—with solid data, no less.

A Groundbreaking Study on Protein Intake and Kidney Health

Researchers conducted a systematic review and meta-analysis, which involved pooling data from six different studies with a total of over 14,000 participants—both men and women. These studies examined the relationship between protein intake and the incidence of chronic kidney disease.

The findings? Not only was there no correlation between higher protein intake and chronic kidney disease, but the study also found that a higher protein diet might actually reduce the risk of CKD by approximately 20%.

Yes, you read that correctly: Eating more protein could help protect your kidneys rather than harm them.

Debunking the Myth: Protein and Kidney Health

So, the next time a doctor or nutritionist warns you about the potential dangers of consuming too much protein due to kidney concerns, you can educate them on this new study. Not only does it debunk the myth that high-protein diets can cause kidney disease, but it also suggests that a higher protein intake might actually be beneficial for kidney health.

How Much Protein Should You Be Eating?

For those who are active, particularly athletes and individuals who lift weights, current research suggests that you should consume at least 0.7 to 0.8 grams of protein per pound of body weight to optimize muscle growth and strength gains. However, I like to keep things simple, so I recommend rounding that up to one gram of protein per pound of body weight.

For example, if you weigh 200 pounds, aim to consume around 200 grams of protein per day. It’s easier to remember and calculate, and now you can do so with the confidence that a high-protein diet won’t damage your kidneys—in fact, it may actually help them function better.

Keep Protein in Your Diet—and Your Kidneys Safe

This new research offers some peace of mind for those of us who prioritize protein in our diets. While it’s always important to maintain a balanced diet, you can now rest easy knowing that your high-protein intake isn’t just safe; it might be shielding you from chronic kidney disease.

So keep up with your protein consumption, stay active, and know that you’re doing your body—and your kidneys—a favor.

Reference

Cheng Y, Zheng G, Song Z, Zhang G, Rao X, Zeng T. Association between dietary protein intake and risk of chronic kidney disease: a systematic review and meta-analysis. Front Nutr. 2024 Jun 14;11:1408424. doi: 10.3389/fnut.2024.1408424. PMID: 38946781; PMCID: PMC11212527.

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