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- Why nutrition experts are wary of new federal dietary guidelines that advise doubling protein (pbs.org)
Protein’s Big Comeback: New Dietary Guidelines Spark Debate
Washington D.C. – Get ready to load up your plates, America, because federal health officials are turning the spotlight squarely on protein. New dietary guidelines are urging citizens to “prioritize protein foods at every meal” and are recommending a significant increase in daily intake, potentially doubling previous suggestions.
“We are ending the war on protein,” declared Health Secretary Robert F. Kennedy Jr. in a social media post from the White House, signaling a major shift in nutritional philosophy. The updated guidance, which even includes a fresh food pyramid, champions red meat, whole milk, and other animal-derived protein sources, while seemingly downplaying their plant-based counterparts.
However, not everyone in the nutrition world is cheering. Leading experts are raising eyebrows at the protein push, contending that most Americans already consume more protein than necessary. They argue there’s a lack of new evidence to support such a drastic increase and warn that for many, excess protein could translate to more fat and a heightened risk of diabetes.
“If you’re actively building muscle with strength or resistance training, more protein can help,” explained Dr. Dariush Mozaffarian, a nutrition expert at Tufts University. “Otherwise, you’re getting enough.”
Concerns are also mounting that these new recommendations could inadvertently fuel the trend of companies enriching an ever-growing array of foods – from bars and cereals to snacks and even water – with extra protein. Christopher Gardner, a Stanford University nutrition expert, fears that increased sales of protein-enhanced packaged foods will occur at a time “when one of the main messages is ‘eat real food, eat whole foods.'” He believes this could “confuse the public in a big way.”
Here’s a closer look at what these new protein recommendations entail:
Understanding Protein: How Much Do We Really Need?
Protein, a vital macronutrient, is found in every cell of the human body. It plays a crucial role in the growth and repair of muscles, bones, skin, hair, and other organs and tissues. Composed of amino acids, some of which the body cannot produce and must be obtained from food, protein is essential for overall health.
For decades, U.S. dietary guidelines suggested a daily intake of 0.8 grams of protein per kilogram of body weight, which translates to roughly 54 grams for a 150-pound individual. The new guidance, however, advises consuming between 1.2 and 1.6 grams of protein per kilogram of body weight – potentially double the previous recommendation.
Adults are now encouraged to consume at least 100 grams of protein daily, with half or more ideally coming from animal sources. It’s worth noting that the average adult male already consumes around 100 grams of protein per day, effectively twice the old recommendation.
The Rationale Behind the Shift
According to a scientific review published alongside the new dietary guidelines, the previous protein recommendations were primarily calculated to prevent nutritional deficiencies. The review stated that these older guidelines “represent the lowest intake that maintains equilibrium in most healthy adults but does not reflect the intake required to maintain optimal muscle mass or metabolic function under all conditions.”
The updated document draws on evidence from 30 studies investigating the impact of higher protein diets on weight management and nutrient adequacy. These studies led to the conclusion that protein intakes significantly exceeding previous guidance “are safe and compatible with good health.”
The Potential Downsides of Too Much Protein
Nutrition experts are quick to point out that trials focusing on weight reduction are not typically used to formulate dietary recommendations for the general population. In a recent article published in the Journal of the American Medical Association, Dr. Mozaffarian reiterated that, outside of strength or resistance training, there is little evidence that “higher protein builds muscle or provides other health benefits.”
In fact, Mozaffarian warned that “excess dietary protein can be converted to fat by the liver.” This conversion, he added, can elevate the risk of developing dangerous abdominal fat that surrounds vital organs, thereby increasing the risk of diabetes.
Protein’s Role in Processed Foods
Some nutrition experts suggest that an increased protein recommendation could be beneficial if it helps achieve another key objective of the new guidelines: encouraging the consumption of more whole foods and fewer highly processed items like packaged snacks and cookies.
“The main problem with the food supply is the processed carbohydrates,” noted Dr. David Ludwig, an endocrinologist and researcher at Boston Children’s Hospital.
However, this could prove to be a significant challenge for consumers navigating a marketplace saturated with processed packaged foods – including toaster pastries, cereals, and salty snacks – all sporting the enticing halo of added protein. Gardner expressed concern, stating, “I think the American public’s gonna go buy more junk food.”