Excess Protein and Excess Sugar: Health Implications
Caloric Intake
How much protein does a 140-pound person need daily?
For a 140-pound person, the recommended daily allowance (RDA) of protein is 0.8 grams per kilogram of body weight, which is about 51 grams per day. Cited from Harvard Health, active people may need more protein than this amount, up to 1.2 to 1.7 grams per kilogram of body weight.
Are high-protein diets risky?
High-protein diets can be risky to one's health as they may increase the risk of heart disease and raise LDL cholesterol levels. Mentioned in Mayo Clinic, these diets can also cause bad breath, headache and constipation. Eating foods high in saturated fat such as red meats and processed meats should be avoided. Studies have found that a balanced diet with the correct amount of proteins is the most beneficial for one's health.
Does eating more protein reduce the risk of hip fracture?
The increased protein intake beyond the current RDA was associated with a reduced risk of hip fracture and increased bone mineral density, according to a 2019 review of 13 studies published on Healthline. Eating too much protein can put an unnecessary strain on your kidneys and may lead to dehydration.
Cholesterol
What are the potential risks of consuming protein powder?
Consuming protein powders can lead to weight gain, as some protein powders contain up to 23 grams of sugar per scoop and can turn a glass of milk into a drink with more than 1,200 calories. Cited from Harvard Health's article published in 2022, it is important to be aware of the hidden dangers of protein powders when considering their consumption. Studies have shown that increased consumption of protein powder can lead to dehydration and kidney damage.
Does a high-protein diet affect heart health?
A high-protein diet does not harm heart health or blood vessel function, according to a study published in 2020 in 38 adults with excess weight. The study, conducted by researchers from ____, showed no negative impacts on heart health after a 34-month intervention compared to a moderate protein diet. Eating too much protein can lead to weight gain, fatigue, and digestive issues.
What is the role of cholesterol in the bloodstream?
Cholesterol in the bloodstream is the most important factor in determining health risk. Via The Nutrition Source of Harvard T.H. Chan School of Public Health, fat and cholesterol are packaged into lipoproteins to be transported in the bloodstream. Studies have found that high levels of LDL cholesterol can increase the risk of heart disease.
Blood Pressure
Can too much sugar increase blood pressure?
Eating too much sugar can lead to hypertension due to its impact on nitric oxide production in the blood vessels, resulting in reduced vasodilation. According to Verywell Health, sugar intake can have an effect on blood pressure, and research has found that those who consume high amounts of sugar are more likely to develop high blood pressure. Studies have shown that reducing sugar intake can help lower blood pressure.
Does consuming added sugar increase the risk of cardiovascular disease?
People who consumed 17-21% of their calories from added sugar had a 38% higher risk of dying from cardiovascular disease than those who consumed 8%, according to a 15-year study published by Harvard Health. The research also found that sugar intake is associated with an increased risk of obesity, diabetes, and other chronic diseases.
What are the benefits of increased protein intake?
Increased intake of protein, particularly plant protein, can lower blood pressure and reduce the risk of cardiovascular disease, according to a study published by PubMed in 2002. Mechanisms by which protein could exert its beneficial effects include an increased intake of biologically active amino acids, peptides, or highly correlated nutrients. These findings suggest that dietary interventions with higher protein content may be beneficial for the management of hypertension.
Body Mass Index
Does food with a low GI affect fasting glucose levels?
The study concluded that protein type, hyperglycaemia and micronutrients have an effect on food relative to a low glycemic index. Cited on a study published in Nutrition & Metabolism in 2008 by researchers from the University of Surrey, high mean fasting glucose levels were observed in healthy men with high BMI levels when consuming foods with a low GI. An increase in NADH levels was observed when there is an excess of glucose.
What is your BMI?
BMI between 18.5 and 25 kg/m² indicates a normal weight, whereas anything below 18.5 kg/m² is considered underweight, between 25 kg/m² and 29.9 kg/m² is considered overweight, and 30 kg/m² or higher is considered obese, according to the American Heart Association in 2014. Knowing your BMI can help indicate if you are at a healthy weight.
Can high fat intake lead to insulin resistance?
Protein has a minimal effect on blood glucose levels when insulin is present, however it can contribute to elevated levels when insulin is deficient. According to a study published in 1997 by the National Institutes of Health, a high fat intake can lead to insulin resistance.
Obesity
How does excess sugar consumption affect health?
Excess sugar consumption is linked to an increased risk of developing cardiovascular disease and type 2 diabetes due to its failure to stimulate leptin production and its tendency to cause increased energy intake and reduced energy expenditure. An info from a study published in 2015 by the NCBI, US National Library of Medicine, National Institutes of Health, sugar consumption has been associated with an increase in metabolic diseases and obesity. Research has revealed that a diet high in added sugars can result in greater body weight and fat gain.
What are the mental health risks associated with overweight and obesity?
Overweight and obesity are associated with mental health problems such as depression and can lead to weight bias from others, including health care providers. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), this is why it's important to understand the health risks associated with overweight and obesity. Studies show that being overweight or obese can increase the risk of developing many health conditions, including heart disease, stroke, diabetes, and some types of cancer.
Overall, evidence that added sugar directly causes type 2 diabetes, heart disease, obesity or cancer is thin, according to BBC Future. As mentioned in Professor Luc Tappy from the University of Lausanne in Switzerland, athletes often have higher sugar consumption but this does not necessarily indicate that sugar is bad for them. Research has shown that regularly consuming large amounts of sugar can lead to an increased risk of developing certain health problems.
Heart Disease
Can high-fat protein contribute to high cholesterol?
Eating too much high-fat protein can contribute to elevated cholesterol levels, according to the American Heart Association's 2017 report on Protein and Heart Health. It is important to ensure that protein intake is balanced and not coming at the expense of other food groups. Research shows that replacing saturated fats with polyunsaturated fats can lower the risk of cardiovascular disease.
Is there a correlation between sugar consumption and ischemic heart disease?
The intake of sweets or desserts is not related to the risk of ischemic heart disease, according to the Iowa Womens Health Study of 2009. This study monitored 34,492 women for nine years and found no correlation between sugar consumption and coronary heart disease. It is important to note, however, that other major sources of sugar such as soft drinks may have an effect on cardiovascular health.
How much protein do I need per day?
The recommended daily allowance (RDA) of protein is 0.8 grams per kilogram of body weight according to Harvard Health, with a 140-pound person needing 51 grams of protein a day. Active people may require more protein due to their higher energy expenditure and muscle mass.
Diabetes
Does protein affect blood glucose levels?
Protein has a limited effect on blood glucose levels, with adequate insulin, but with insulin deficiency, gluconeogenesis can lead to elevated blood glucose levels. This was found in a study by the National Institutes of Health National Library of Medicine in 1997. High fat intake has been associated with insulin resistance.
Does added sugar cause health problems?
Evidence does not support the claim that added sugar directly causes type 2 diabetes, heart disease, obesity or cancer. Attributed to Prof Luc Tappy from the University of Lausanne, athletes often have higher sugar consumption yet remain healthy.
How does too much sugar affect the heart?
Too much sugar can have a negative impact on your heart, due to extra insulin in your bloodstream affecting the walls of your arteries. Mentioned in WebMD (2020), this can lead to inflammation and thickening of the walls. Studies have also shown that it can increase cholesterol levels and lead to an increased risk of heart disease.
Kidney Disease
What causes Nephrotic Syndrome?
Nephrotic Syndrome is a kidney disorder that causes the body to excrete too much protein in the urine, resulting in swelling of the feet and ankles. According to Mayo Clinic, it is caused by damage to the blood vessels in the kidneys that filter out waste and excess water from the blood. This condition can also lead to an increased risk of infection and blood clots.
What causes proteinuria?
Proteinuria is a condition where high levels of protein are present in the urine, which can be caused by both harmless conditions, such as dehydration or exercise, and more serious conditions, such as kidney disease or immune disorders. Tests can confirm proteinuria, and a treatment plan can help manage it according to Cleveland Clinic (on clevelandclinic.org, 2020). Proteinuria is often a sign of underlying kidney disease and should not be ignored.
What are the potential risks of high protein intake on kidney health?
High protein intake by athletes has been found to have potentially harmful consequences on kidney function, leading to progressive impairment. A study published in the Journal of the American Society of Nephrology in 2000 concluded that regular high protein diets do have potential health risks on kidney and that these risks should be taken into consideration when planning protein intake levels for athletes. It is important to note that adequate hydration is essential for optimal kidney function and should be maintained by athletes.
Metabolic Syndrome
What is metabolic syndrome?
Metabolic syndrome increases the risk of heart disease, stroke and type 2 diabetes, according to Mayo Clinic. This cluster of conditions is characterized by increased blood pressure, high blood sugar, and excess body fat around the waist. It is important to maintain a healthy lifestyle to reduce the risk of developing metabolic syndrome.
What is the risk of developing health complications associated with metabolic syndrome?
Metabolic syndrome increases the risk of developing atherosclerotic cardiovascular disease, insulin resistance, diabetes mellitus and vascular diseases. Attributed to StatPearls from the National Center for Biotechnology Information (NCBI), individuals with metabolic syndrome have a higher risk of developing serious health complications. Research has suggested that lifestyle modification is an effective way to reduce the risk of metabolic syndrome.
Can eating too much protein cause digestive issues?
Eating too much protein can lead to digestive issues such as diarrhea, especially if the protein sources are fried meats or dairy products for those who are lactose-intolerant, according to Healthline in 2020. Consuming high amounts of protein without enough fiber can also contribute to this effect.
Inflammation
What are the potential health risks of a high sugar diet?
High sugar diets are linked to chronic inflammation, according to research published by Medical News Today in 2019. This type of diet can have negative effects on health, such as increasing the risk of chronic diseases, weight gain, and tooth decay. Research suggests that sugar can be a contributing factor to inflammation in the body.
Can eating too much protein cause digestive discomfort?
Eating too much protein can lead to uncomfortable digestive symptoms, such as diarrhea, according to Healthline (2020). This is especially true if youre lactose-intolerant or consume high-fat sources of protein such as fried meat. Consuming too much protein can lead to weight gain and unhealthy spikes in your blood sugar levels.
How can managing blood sugar levels help reduce heart-related illnesses?
Excess sugar in the blood increases atherosclerosis risk by triggering inflammatory changes in the immune system, according to a study from Weill Cornell Medicine and University of Massachusetts Medical School. The findings, published on news.cornell.edu in 2021, suggest that controlling blood sugar levels is important for preventing heart-related illnesses. The study found that elevated levels of sugar can react with immune proteins to create a cascade of damaging effects on cardiovascular health.
Source:
- Harvard : it, protein, - Harvard Health.
- Harvard : The hidden dangers, protein powders, Harvard Health.
- Verywellhealth : Sugar Intake's Impact, Blood Pressure, Verywell Health.
- Wiley : Effect, protein intake, hyperglycaemia, micronutrients.
- Nih : Sugar consumption, metabolic disease, obesity, The state.
