Protein - The Good and the Bad

Protein is essential to our diets for building, maintaining and repairing our bodies' tissues — but how much do we really need?

High-protein diets are popular, especially among men. Unless you're a body builder, though, the Centers for Disease Control and Prevention (CDC) recommends 10 to 35 percent of your daily caloric intake come from protein, which is about 46 grams of protein for adult women and 56 grams for adult men. Your protein needs may change depending on how often you work out and how much you weigh. To determine your recommended protein intake in grams, multiply your weight by .36.

A high-protein diet primarily consisting of animal protein can contribute to the development of diseases and other health issues, including:

• Cancer. Fat is often the dietary substance blamed for boosting the risk for cancer. However, animal protein plays a role as well. Specific proteins found in meat, fish and poultry have been found to create heterocyclic amines, cancer-linked compounds, when they are cooked at high temperatures — particularly when grilling or frying. A 2015 study published in Cell Metabolism journal found that people age 50 to 65 who ate a high-protein diet consisting mainly of animal protein in middle age had quadruple the risk of dying from cancer.
• Diminished kidney function. High-protein diets, especially those consisting of high amounts of animal — rather than plant-based — protein, are linked with impaired kidney function, especially in people who already have reduced kidney function or are living with kidney disease.
• Heart disease. Animal protein, particularly red meat, is often high in saturated fats, which boosts cholesterol levels and places people at risk for heart disease.

The bottom line: Eating too much animal protein can be bad for your health. Fill your plate with more fruits and vegetables and put heart-healthier protein options, such as beans or nuts, in your weekly meal plan.

Emerging research continues to show the importance of choosing high-quality proteins from plant-based sources. Keep these tips in mind as you plan your meals:

• Choose low-fat protein options, such as lean meats like chicken, fish and pork.
• Incorporate plant-based protein sources, including beans, nuts, lentils and quinoa, into your diet.
• Reach for skim milk instead of higher fat versions.
• Keep an eye on your portion sizes — aim for two- to three-ounce servings of protein, which includes plant-based protein sources.
• Opt for main dishes that call for a meat-and-veggie blend, such as low-fat soups or veggie-heavy stir-fry.
• Reduce the amount of cheese you consume. While cheese is a source of protein, it's also high in fat.

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