[Kim Jaeho's Life Story]<230> The Shadow of the Protein Myth

There are many myths about protein in our society. Protein is a very important nutrient, and since deficiency causes many problems, it must be consumed sufficiently. For this reason, people think that one should eat enough meat. So when they meet vegetarians who do not eat meat, they even worry about how they get their protein.

Because protein is such an important nutrient, people think the more they eat, the better. They consciously try to eat foods high in protein, and when that is not enough, the consumption of protein supplements has increased. If you type ‘protein’ into an internet search bar, the two words ‘protein supplement’ appear at the top, showing how active marketing efforts to sell protein supplements have become.

Many parts of the protein myth are true. Protein, along with carbohydrates and fats, is used as an energy source, but its main use is as a material for various body tissues and enzymes. If deficient, proper growth is hindered, and it causes weakened immune function and impaired function of organs such as the heart and lungs. There is no substitute when deficient, and unlike carbohydrates or fats, it is not stored, so consuming an appropriate amount daily is very important.

However, many misconceptions exist. When people think of protein, they first think of meat, but plant-based foods such as legumes, nuts, whole wheat, and brown rice contain as much protein as meat. Animals cannot make protein themselves; they obtain it from plants or other animals that eat plants and only partially change its form, so animal protein is not necessarily better (see Life Story episode 17).

The most serious problem among the misconceptions about protein is the belief that eating a lot of protein is good, leading to excessive consumption. Since protein is used as various materials in our body, it should not be deficient, but excess is not good either, and more is not always better. As in everyday life, what is left over must be discarded, and the cost of discarding is not trivial.

When protein is consumed excessively over a long period, the cost of discarding excess protein burdens various organs including the kidneys, liver, heart, and bones during metabolism, increasing the risk of various diseases including cancer. Moreover, if eating a lot of protein involves sacrificing dietary fiber, carbohydrates, or other nutrients, problems caused by deficiencies of those nutrients inevitably arise.

Excessive protein intake over a long period acidifies the body, so if alkaline foods such as fruits, vegetables, and nuts are not eaten together to neutralize it, the body becomes acidic. When the body is acidic, urine volume increases, dehydration occurs, and risks of osteoporosis, muscle deterioration, kidney stones, and inflammation increase.

A high-protein diet can also contribute to depressed mood. Carbohydrates are necessary for the secretion of serotonin, a hormone that makes you feel good. According to a study by the American Medical Association, people who ate a high-protein, high-fat, and low-carbohydrate diet for one year experienced more anxiety, depression, and other negative emotions than those who ate a low-fat, high-carbohydrate, and moderate-protein diet.

High-protein diets often have low dietary fiber, especially when the main protein sources are animal-based foods, which can cause various problems due to fiber deficiency. Dietary fiber facilitates bowel movements, relieves constipation, and lowers the risk of obesity. It also stabilizes blood sugar, reducing the risk of diabetes, and inhibits cholesterol synthesis in the liver, lowering low-density lipoprotein cholesterol and triglycerides that cause arteriosclerosis (see episode 21).

Excessive protein intake can make the body tired. Excess protein increases the workload on the kidneys, liver, and bones, causing strain. Especially, if carbohydrate intake?the brain’s main energy source?is too low, it can interfere with the brain’s ability to stay sharp, focused, and active.

A high-protein diet can be quite effective for short-term weight loss, but it may have different results in the long term. High-protein diets usually reduce carbohydrate intake, and if carbohydrate intake?which supplies energy for exercise?decreases, exercise is likely to decrease, increasing the chance that lost weight will be regained.

There is no nutrient that is beneficial the more you consume, and protein is no exception. Protein, like other nutrients, is just one of the materials used by our body, so there is no reason to consume it excessively. Therefore, it is advisable not to overconsume protein but to follow a life diet that includes a variety of whole fruits, vegetables, and grains, and naturally, there is no reason to rely on supplements.

Independent Researcher