5 health risks from consuming too much protein, from heart disease to weight gain

Driven by marketing and updated dietary guidelines, many Americans are consuming protein in excess of their body's needs, with a recent survey indicating 71% are actively trying to eat more protein, up from 59% in 2022.

While protein is a vital nutrient, experts caution that "more is not necessarily better." Bettina Mittendorfer, a professor at the University of Missouri School of Medicine, notes that exceeding recommended amounts, generally above 1.2 grams per kilogram of body weight daily, can pose health risks.

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Protein is an essential nutrient. But more is not necessarily better.

Much of the excess protein intake comes from animal products, particularly red and processed meats. Research published in 2021 found these foods constitute nearly 70% of protein consumption for Americans. Studies from 2023 linked higher consumption of red meat to an 11% increased risk of heart disease, and processed red meat to a 26% increase. Similarly, risks for Type 2 diabetes rose by 40% for high red meat consumers and 51% for processed meat consumers.

These risks are partly attributed to the high levels of saturated fats in red and processed meats, which can elevate LDL cholesterol, increasing the likelihood of heart attack and stroke. Additionally, these foods may promote inflammation and insulin resistance, further contributing to heart disease and Type 2 diabetes. Concerns also extend to cancer, with excess consumption of red and processed meats being linked to an increased risk, particularly colorectal cancer.

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Research suggests that those who eat larger amounts of red and processed meat tend to have higher risks of heart disease and Type 2 diabetes.