User:Lvogel1/High-protein diet

[[copied from High-protein Diet article]]

Health Effects

There is dispute among researchers about the efficacy and safety of various high-protein diets.

Efficacy

Increased protein consumption is shown to increase muscle mass, improve muscle adaptations to resistance training, and reduce muscle loss in periods of energy and nutrient deficit. High-protein low-calorie diets are often used in the setting of treating obesity. A 2020 review found that a high-protein diet does not significantly improve blood pressure and glycemic control in people with diabetes.

Weight Loss

High-protein diets can increase satiety and help preserve lean muscle mass. Eating a high-protein diet can ensure that individuals striving for weight loss are shedding body fat while maintaining lean muscle. The human body requires more energy to metabolize protein as opposed to other macronutrients, therefore a high-protein diet is favorable for those trying to lose body fat.

Diabesity, the combination of diabetes and obesity, is a health issue worldwide. A high-protein and low-fat diet has yielded significant weight loss results in participants at risk of diabetes.

Improved Bone Mass and Osteoporosis Prevention

Osteoporosis is more common in women than men, and the risk of osteoporosis increases with age. Eating a high-protein diet can allow individuals to build and maintain muscle, therefore they are able to more safely engage in weight bearing activities that will aid with preserving bone mass. However, there are individual factors that may influence proteins' impact on improving bone density.

Mental/Cognitive Health

A high-protein diet may reduce the production of serotonin, a chemical that affects mood. Bodybuilders consuming a high-protein diet including supplements have been found to express anger more than the general population. On the contrary, a high leucine content (one of the essential amino acids), can reduce tiredness and anger.

Milk and dairy products can delay cognitive decline and Alzheimer’s disease. Studies have shown that consuming milk and whey protein lead to an enhancement in memory. A generally high-protein diet can lead to less “Aβ burden in the brain,” a molecule known to cause Alzheimer’s disease.

Plant-based Protein vs. Animal Protein

The quality of a protein source is defined by its digestibility and amino acid profile. Animal protein is considered to be more digestible than plant proteins and to contain more essential amino acids. Plant-based proteins contain more fiber which can make them harder to digest. Plant-based proteins also contain more antioxidants which benefits its renal profile and effect on kidney health.

Common animal protein sources include beef, chicken, eggs, milk, and whey protein. Common plant protein sources include soy protein isolate, pea protein concentrate, chickpeas, and wheat.

Whey protein is an animal-based dietary supplement that has become well-known for its ability to assist in muscle growth and weight loss. A higher content of leucine, one of the essential amino acids necessary for muscle protein synthesis, is found in whey proteins as opposed to plant-based proteins.

A high-protein plant-based diet can be just as effective as a high-protein carnivorous diet in its ability to build muscle in a healthy individual when coupled with strength training.

Safety

A 2017 review indicated that a high-protein diet may contribute to life-long risk of kidney damage, including progression of or potentially new onset chronic kidney disease. High-protein diets that contain high amounts of saturated fat increase the risk of coronary artery disease and cancer.

The American Heart Association’s Nutrition Committee has issued a recommendation against some high-protein diets such as the Atkins diet and Protein Power. The committee noted potential health risks of these diets and how there are no long-term scientific studies to support their efficacy and safety.

Kidney Stones

The long-term effects of a high-protein low-carbohydrate diet are still being researched.

There is no significant evidence that a high-protein diet can cause chronic kidney disease in healthy individuals. It is recommended to reduce animal protein consumption if an individual is at risk of kidney stones.

Some studies suggest that “red and processed meats” can contribute to a higher risk of chronic kidney disease, whereas “nuts, low-fat dairy products and legumes” are more protective.

A high protein diet would not be recommended to someone with chronic kidney disease or who has only one kidney.

Meatfluencers

“Meatfluencers” are users on social media who lead a carnivorous lifestyle. They eat primarily meat and eggs. These individuals live by an extremely high-protein diet, excluding other food groups, and encourage their following to do the same by showcasing the benefits. However, this exclusion of other food groups from their diet may lead to a lack of nutrients consumed. Prominent “meatfluencers” are Jennifer Guissert and Dr. Shawn Baker.