Too much protein damages the kidneys: myth or truth?

Too much protein damages the kidneys: myth or truth?

In 1983, researchers first discovered that high protein intake increases the glomerular filtration rate, known as GFR.

This is a value that shows how well the kidneys are filtering waste products from the blood and helps diagnose possible kidney damage.

It is also the best means of assessing kidney function, as the higher the filtration rate, the better the kidneys are working. The normal filtration rate is about 100 mL/min.

This finding led many scientists to adopt the view that a high glomerular filtration rate puts the kidneys in a state of stress.

About 20 years ago, Dutch researchers found that while a high-protein meal increased glomerular filtration rate, it had no adverse effect on overall kidney function.

There is no published study to date that suggests eating large amounts of protein—especially up to 2.8 grams per kilogram of body weight—damages kidney health.

Conclusion

In order to maintain the normal protein turnover cycle, which is essential for the growth and repair of body tissues, 10–15% of total energy intake must come from protein.

This corresponds to approximately 0.75 grams of protein per kilogram of body weight per day. Two to three servings of animal-based protein or four servings of plant-based protein, such as whole grains, vegetables, legumes, nuts, and seeds, can easily meet your daily protein needs.

What you should watch out for

Give basis to food labels. You rarely eat pure protein, as most are often combined with saturated fat.

If you eat meat, choose cuts without fat.

If you like dairy, the healthiest options are skimmed or low-fat.

Beans, soy, nuts, and whole grains provide protein without saturated fat and plenty of dietary fiber and micronutrients.