protein sources, and neglect of other essential nutrients can cause deterioration in kidney function.
Protein is a crucial nutrient that provides energy, improves metabolism, helps reduce fat, and aids in muscle growth.
Protein deficiency can hinder weight gain and can also prevent you from participating in strenuous sports or exercise. In such a case, the body uses stored energy, which can be harmful to health and put strain on the heart, in addition to damaging muscles.
However, improper protein consumption can put stress on the kidneys, increasing the risk of dehydration, kidney stones, or chronic kidney disease.
According to Dr. Ha Tuan Hung, deputy head of the Department of Nephrology and Dialysis at Tam Anh General Hospital in Hanoi (Vietnam), the following common mistakes in protein consumption can silently burden the kidneys.
1. Excessive consumption of animal protein:
Consuming large amounts of protein-rich meat over a long period of time forces the kidneys to excrete excess nitrogen, which results in dehydration, frequent urination, and an increased risk of kidney stones. A diet high in animal protein and low in vegetables can also cause constipation due to a lack of fiber.
According to the American College of Sports Medicine, it is important to eat a balanced diet and not overeat on protein. The recommended amount is about 0.5 to 0.8 grams of protein per 0.45 kilograms of body weight. That is, for a 68-kilogram person, that is about 75 to 120 grams per day.
2. Relying on low-quality protein sources:
Low-quality protein sources, such as processed meats, canned foods, and foods with preservatives, increase sodium intake, which puts extra strain on the kidneys. These foods are often high in salt and additives, which makes the kidneys have to work harder to filter them.
Processed meats are rich in protein, but if not consumed properly, they can cause kidney dysfunction, especially in people who already have kidney disease or who have been advised by their doctor to monitor their protein intake.
The American Heart Association recommends eating healthy, less processed protein sources, such as fish, white meat, fruits, and legumes. These foods provide high-quality protein and are lower in saturated fat and sodium than processed or red meat.
3. Imbalance in protein and other nutrients:
The body can only effectively absorb about 20 to 25 grams of protein at a time. In case of consuming too much protein, the body metabolizes or excretes the excess amount, which can put an extra burden on the kidneys.
According to Dr. Hung, adequate amounts of easily absorbed protein should be consumed, such as eggs, chicken breast, salmon, and Greek yogurt, as well as a balanced intake of plant-based protein.
4. Neglecting other nutrients:
An unbalanced diet not only puts stress on the kidneys but also affects the internal balance of the body. Dr. Hung explains that when the body receives a high amount of protein but lacks carbohydrates and fats, it begins to use protein for energy. This process results in the formation of harmful substances such as urea, which the kidneys have to work harder to filter.
Lack of vegetables and fiber-rich foods can cause digestive problems like constipation, which negatively affects the intestines. Lack of fiber can also cause diseases like dyslipidemia, fatty liver, and diabetes, which can damage the kidneys. Therefore, it is important to maintain a balanced diet.
5. Insufficient water intake:
When you consume a lot of protein, waste products like urea and uric acid build up in the body, which the liver and kidneys have to work harder to excrete. If the water intake is low, the kidneys cannot handle the load, which can lead to dehydration, kidney stones, electrolyte imbalances, and decreased kidney function.
Therefore, drinking less water with a high-protein diet can cause further damage to the kidneys, especially in these individuals. Drinking adequate amounts of water daily is very important to maintain kidney health.
