Americans get sick from eating too much protein

Research has revealed that the majority of Americans consume more protein than their bodies require. According to a survey conducted in 2025, 71% of adults try to add more protein to their diet, and various ready-made food products available in the market are now prepared to be rich in protein and released to the market.

Nutritionists point out that although protein is an essential nutrient for the body, consuming too much of it can adversely affect health. Specifically, continuously exceeding the limit of 1.2 grams of protein per kilogram of body weight can lead to a variety of health problems.

The majority of people obtain protein from meat and other animal products, which significantly increases the risk of heart disease and type 2 diabetes. Consuming an additional 100 grams of red meat daily increases the risk of heart disease by 11%, and adding 50 grams of processed meat increases that risk by 26%. Furthermore, research has confirmed that those who consume more red meat have a 40% higher tendency to develop diabetes, and for those who consume processed meat, this tendency increases by 51%. The main reason for this is that the harmful saturated fat in animal meat raises the level of LDL (bad) cholesterol in the blood and increases insulin resistance in the body.

Excessive consumption of animal products and processed meats also directly contributes to an increased risk of cancer. According to a recent study, individuals who frequently consume red meat have a 30% higher risk of developing colorectal cancer, and among those who consume processed meat, this risk increases to 40%. Therefore, using fermented dairy products like soy, lentils, beans, nuts, fish, and yogurt instead of animal protein is healthier. Doctors state that individuals who prioritize vegetables, fruits, and grains have a very low tendency to develop cancer, heart disease, and diabetes.

Individuals who focus solely on consuming protein-rich foods often face digestive system problems, including constipation, due to the removal of fiber-rich foods from their diet. Fiber is essential for the functioning of the intestines and the survival of beneficial microorganisms within them, thereby preventing intestinal diseases. Therefore, a normal diet should contain equal amounts of vegetables, protein, and grains, and if attempting to lose weight, half of the plate should be filled with vegetables, with protein and grains added to the remaining portions.

Even if one consumes a high-protein diet to lose weight or build muscle, if adequate exercise is not performed, it will lead to further weight gain. Excess calories from protein are stored in the body as fat. While half a cup of vegetables contains about 25 calories, half a cup of chicken contains about 140 calories, meaning protein-rich foods unnecessarily add excessive calories to the body. Furthermore, excessive protein consumption by individuals suffering from chronic kidney diseases puts severe strain on the kidneys, and high intake of animal protein can also lead to kidney stones.