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Health Risks from Too Much Dietary Protein

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Sophie Egan, NY Times 5/28/26: 5 Health Risks From Consuming Too Much Protein

An excerpt:

“Most Americans eat more protein than they need. We asked experts what can happen if people have too much of a good thing…

If you’ve browsed the packaged-food aisle of a grocery store lately, or scanned the updated Dietary Guidelines for Americans, you might think that when it comes to protein, more is better…the new inverted food pyramid, released by the Trump administration in January, features protein prominently, with steak, chicken and cheese at the top…

Potential problems can arise when people eat much more than around 1.2 grams of protein per kilogram of body weight per day…

Heart Disease and Type 2 Diabetes

Research suggests that those who eat larger amounts of red and processed meat tend to have higher risks of heart disease and Type 2 diabetes…In one large analysis published in 2023, for instance, researchers found that eating an extra 100 grams of red meat (equivalent to about one thin, boneless pork chop) per day increased the risk of heart disease by 11 percent — and every additional 50 grams of processed red meat (equivalent to about one standard hot dog) per day increased it by 26 percent. Another study, also published in 2023, found that among the nearly 217,000 (mostly female) participants, those who ate the most red meat had a 40 percent higher risk of developing Type 2 diabetes than those who ate the least, and that those who ate the most processed red meat had a 51 percent higher risk…

Cancer

In one study published in 2024, researchers found that diets high in red meat were linked with a 30 percent increased risk of developing colorectal cancer, and that those high in processed meat were linked with a 40 percent increase in risk…People who prioritize vegetables, fruits and whole grains, along with lean or plant-based proteins, are less likely to develop certain types of cancer (as well as cardiovascular disease and Type 2 diabetes).

Constipation and Other Digestive Concerns

People who are focused on increasing their protein consumption (especially those on low-carb diets) sometimes inadvertently leave out high-fiber foods, like vegetables and whole grains [which may increase the likelihood of constipation and irritable bowel syndrome]…

Weight Gain

Excess calories, including those from protein, will be turned into fat…A half-cup of cooked vegetables, for instance, has an average of about 25 calories, whereas a half-cup of cooked chicken has about 140 calories…

Kidney Issues

If your kidneys are healthy, you probably don’t need to worry much about excess protein consumption…for the more than 1 in 7 Americans with chronic kidney disease — especially those who may be close to needing dialysis — metabolizing large amounts of protein can stress the kidneys…Kidney stones are also a potential side effect of consuming too much animal protein.”

My take: The famous line by Mae West “Too much of a good thing can be wonderful!” is not true for dietary protein.

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Have You Read the New “Dietary Guidelines for Americans, 2025-2030”?

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Here’s a link to the new 10-page guidelines: Dietary Guidelines for Americans

Here are critiques:

What’s Good About This Guidance:

  1. Short enough to read and understand
  2. The emphasis of reducing unprocessed foods and clear language
  3. Encouraging early introduction of potential allergens at 6 months of life. This lowers the risk of developing food allergies later.

Some of the questionable advice:

  1. Increasing the protein recommendation to 1.2-1.6 gm per day, up to double prior recommendations. The reason why this level of protein is not a good idea for everyone is noted in a prior blog post: Is a High Protein Diet Beneficial and Safe?. And from the AJC critique: “Pushing protein higher can also crowd out vegetables and fiber, which play a major role in heart health, digestion and overall wellness.”
  2. Backing away from previous advice about alcohol. The current guidance states to “consume less alcohol.” From NY Times: “It is the first time in decades that the government has omitted the daily caps on drinking that define moderate consumption. The guidelines no longer warn of risks like cancer.”
  3. Encouraged changes (more red meat, full-fat dairy) may increase saturated fat intake above stated goal of less than 10%.

The NY Times article on conflicts of interests notes that “Robert F. Kennedy Jr. had promised that his panel, which released new guidelines this week, would have no “conflicts of interest”….Some parts of the guidelines represent such a departure from previous versions that it seems like the administration “handpicked” scientists likely to support those conclusions, “versus undertaking a neutral review of the science,” said Lindsey Smith Taillie, a professor of nutrition at the U.N.C. Gillings School of Global Public Health.”

My take: Overall, the focus on reducing processed foods and decreasing added sugar are worthwhile. The brevity of the guidelines make them accessible. At the same time, the guidelines appear to continue a pattern of RFK Jr of selecting advisers, whether with diet recommendations or with vaccine policy, to support a desired outcome.

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