Protein Craze: Essential Nutrient or Overhyped Trend?
Protein has transitioned from a staple in gym culture to a ubiquitous presence in everyday kitchens. Scroll through social media, enter a supermarket, or browse a café menu, and the term "high-protein" appears everywhere. From shakes and snack bars to rotis and breakfast cereals, products promise extra grams, promoting simple messages: eat more protein, lose fat, build muscle, and stay full longer.
However, nutrition rarely aligns with simplistic slogans. Protein is essential for humans and animals, as the body requires it to repair tissues, build muscle, support hormones, and strengthen the immune system. Yet, the sudden rush to load every plate with double portions raises a critical question: is this a smart shift in eating habits, or has the trend outpaced the underlying science?
Understanding where protein truly helps and where it may be overdone is key to making informed food choices in a world saturated with health claims.
Why Protein Took the World by Storm
Protein became a buzzword in health and fitness over the past decade, driven by social media, fitness culture, and celebrity trainers who often emphasize that consuming large amounts of protein is crucial for a lean body and strong muscles. Gym enthusiasts track grams per meal, while protein bars and powders line supermarket shelves. Even some national guidelines have shifted to suggest higher protein goals for certain groups.
Critics, however, question whether the hype matches the science or if this trend has outgrown its real benefits. Ms. Kalpana Gupta, HOD of the Department of Clinical Nutrition at Max Smart Super Speciality Hospital, Saket, told TOI Health, "Proteins are one of the body-building nutrients in our body. They perform a major role in tissue repair, immunity, muscle strengthening, and everyday activities. The body's protein requirement is based on age, gender, physical activity level, and current metabolic condition. According to the latest ICMR guidelines, Indians are consuming less protein compared to cereals, so it is crucial to increase protein intake in our day-to-day life. Protein-rich sources include milk, curd, paneer, egg, chicken, and pulses."
What Protein Actually Does in the Body
Protein is undeniably essential. It builds and repairs tissues, supports hormones and enzymes, and fuels immune function. The body breaks protein down into amino acids, tiny building blocks that aid muscle growth after exercise and help keep organs functioning properly. A balanced amount improves satiety, which can help curb overeating. However, the notion that "more is better" does not always hold true once nutritional needs are met.
Benefits Backed by Research, but With Limits
A study published in Frontiers suggests an upside to higher protein intake, especially when paired with exercise. For individuals with type 2 diabetes, higher protein diets have assisted with weight loss and improved blood sugar control over short periods. Research from Elsevier indicates that plant-based proteins, such as lentils, beans, and soy, are linked with lower mortality and better heart health when they replace animal proteins.
Nevertheless, most positive effects are modest and often short-term. There is limited evidence that extreme protein intake leads to dramatically better health for the majority of people.
Risks When Protein Goes Too Far
A high-protein diet is not risk-free. Very high intake can strain the kidneys, particularly in individuals with preexisting kidney problems, as the body works harder to excrete protein waste. A recent long-term study published in Nutrients linked very high protein consumption with a higher chance of heart problems and other major events in older adults.
Eating excessive protein can also crowd out other vital nutrients like fiber, vitamins, and plant-based foods. This imbalance may lead to digestive issues or poorer long-term health outcomes. Ms. Gupta added, "High-protein diets may pose risks when: protein intake is increased without balancing fiber and complex carbohydrates; individuals with kidney disease (not on dialysis) consume excess protein; fiber intake is inadequate, leading to constipation; or protein powders or supplements are used without professional consultation."
Who Really Benefits from High Protein?
Not everyone requires large amounts of protein. People who engage in intense exercise or older adults may benefit from a slightly higher intake because it supports muscle repair and strength maintenance. For most adults, the recommended daily amount is often sufficient. The RDA ranges from 0.8 to 1.2 grams per kilogram of body weight. Exceeding this may not provide additional benefits unless there is a specific goal.
Ms. Gupta explained, "In the current scenario, high-protein diets are not overhyped; they are actually required by all age groups. However, one should keep in mind not to take protein in excess, as it may cause harm. The best way to incorporate proteins into the diet is to add one type of protein in every meal, such as milk, egg, or sprouts in breakfast daily, and curd, raita, dal, or chicken in lunch or dinner. Opt for nuts or roasted chana instead of rusks, bread, or biscuits."
Source Matters More Than Quantity
The impact on health varies significantly depending on the quality of protein consumed. Plant-based proteins are associated with a lower risk of chronic diseases and typically contain fiber and minerals. In contrast, animal proteins from processed or fatty meats may include more saturated fats and other hazards.
This article includes expert inputs shared with TOI Health by Ms. Kalpana Gupta, HOD of the Department of Clinical Nutrition at Max Smart Super Speciality Hospital, Saket. Inputs were used to explain the potential benefits and risks of high-protein diets and emphasize the importance of consulting a doctor or qualified nutrition expert before making significant dietary changes.
