Bengaluru: Protein has become the superhero of modern diet, with many turning to high-protein foods and supplements in the hopes of boosting fitness, losing weight and building muscle. But did you ever wonder if too much protein is actually doing more harm than good? As the protein obsession grows, nutritionists urge to rethink the way we fuel our bodies. The key to optimal health isn’t more protein, they say, but smarter, balanced choices that include the right mix of nutrients.
At the Physician Association of Nutrition’s 30th Continuing Medical Education (CME) seminar held here Sunday, Dr Rajeena Shahin, medical director of the association, highlighted, “I encounter many patients in their mid-20s, consuming excessive protein — up to 125 grams — when they only need around 60-80 grams based on their activity level. This excess can harm kidneys and trigger inflammation, leading to autoimmune diseases.”
While protein is essential for health, Dr Shahin urges moderation, especially when it comes from animal sources. “Excessive consumption of animal protein raises saturated fat and cholesterol intake, contributing to heart disease, atherosclerosis and kidney damage. A plant-based diet comes to your rescue. That is why we want physicians to be better trained in nutrition and incorporate it as a primary line of treatment; many lifestyle-related diseases and myths plaguing our healthcare system could be prevented,” she said.
Dr Hemalatha, former director of ICMR’s National Institute of Nutrition, also emphasised on moderation. “There’s no long-term evidence to support the claims that high-protein diet leads to sustained weight loss or fitness. In fact, we have a lot of studies revealing that they can harm bone health and kidney function over time.”
She advised focusing on balanced diet and proportion: “Combine cereals with pulses in a ratio of three to one, and you’ll get the complete amino acids your body needs.”
Gut health further complicates the situation. Dr Edwina Raj, clinical nutritionist from Aster CMI, highlights its role in nutrient absorption. “We see a lot of gut dysbiosis these days and until the gut is healthy, we cannot effectively absorb nutrients,” she said.
The shift toward processed foods and a westernised diet has disrupted gut health, preventing effective nutrient absorption. “Incorporating prebiotic and probiotic-rich foods like fermented rice and vegetables could make a significant difference,” Dr Raj added.
The bigger issue lies in the country’s diet, which is increasingly high in salt, sugar and refined carbohydrates. Dr Shahin said, “Processed snacks now constitute over 10% of calories, pushing real foods like fruits, vegetables and legumes aside.”