Protein pressure: Why chasing grams can hurt your health, cause CKD
High-protein diets are rising fast in India, but excess intake, especially from animal sources, may strain the kidneys. A new study links long-term protein overload to chronic kidney disease, even in otherwise healthy people.
Health Risks of High-Protein Diets High-protein diets are trending across India, promising quick weight loss and better health. But study warns they may strain the kidneys, even in healthy people. The source of protein matters, and long-term excess, especially from animal products, could lead to chronic kidney disease. Here’s what you need to know (Images: Canva)
2/10
Question the Obsession Do you find yourself counting calories and obsessing over every gram of protein? You’re not alone. Across social media, kitchens and cubicles, protein has become the nation’s new health obsession. But behind the clean labels and fitness mantras, a quiet question is emerging, could this fixation be doing more harm than good?
3/10
Track How it Changed Back in the day, protein simply meant a bowl of dal or a boiled egg. Today, it comes in sachets, tubs, bars and powders, blended into smoothies, baked into granola, and sold as the secret to weight loss, glowing skin and ageless strength.
4/10
Spot the Silent Shift From teenagers fuelling up before exams to professionals sipping whey shakes during meetings, protein has acquired near-mythical status. But now, doctors and global studies urge caution. When nutrient tracking starts to resemble obsession, it’s time to reassess.
Understand what Science Says A clinical review published on PubMed found that high-protein diets, though popular for weight loss and diabetes, may lead to kidney strain, even in people with no kidney disease. Excess protein increases internal pressure in kidney filters, causing hyperfiltration, glomerular damage, and proteinuria, precursors to chronic kidney disease (CKD).
6/10
Note the Source Matters Not all proteins act the same. Animal proteins, like red meat, dairy and eggs, are linked with a higher risk of end-stage kidney disease. The Singapore Chinese Health Study found this risk increases due to factors like dietary acid load, phosphorus content, inflammation, and gut imbalance.
7/10
Choose Plant Protection By contrast, plant-based proteins, dals, pulses, nuts and seeds, tend to be gentler on the kidneys. They bring fibre, minerals and fewer inflammatory by-products. For daily health, they may offer better long-term safety, especially for those at risk of kidney trouble.
8/10
Watch the Processed Trap The problem isn’t just grams, it’s what they come with. Many protein bars or powders include sugar, synthetic flavourings, and additives. One, so called, healthy bar can deliver over 250 empty calories, taken along side meals, not replacing them, leading to nutrient imbalance and stealthy organ strain.
Return to Real Food Most Indians already meet their protein needs through home-cooked meals like dal, curd, roti, vegetables and grains. Only those with special conditions including the elderly, recovering, or athletic, require calculated supplementation. For the rest, balance and variety do the job.
10/10
What to Remember While protein is a vital nutrient, it is important to maintain balance. Overloading on supplements or animal sources can hamper your health. Always opt for natural, plant-based options. Also, listen to your body, and remember, real health isn’t built in grams, but in everyday choices.
Namita S Kalla is a senior journalist who writes about different aspects of modern life that include lifestyle, health, fashion, beauty, and entertainment.
