As the importance of muscles for health has been emphasized, a protein craze has emerged. Not only foods like eggs, meat, and fish but also various supplements have flooded the market. Consuming an appropriate amount of protein helps maintain muscle and manage blood sugar, but eating too much can burden the kidneys. Natural foods have less risk of side effects, but nutritional supplements have a higher possibility of overconsumption, so caution is needed.
Why was the appropriate protein intake ratio adjusted from a minimum of 7% to 10%?
According to the "2025 Nutrient Intake Standards for Koreans" released by the Ministry of Health and Welfare on the 31st, the appropriate intake ratio of protein has been raised to 10-20%. This is an increase from the previous 7-20%. A meta-analysis of 32 foreign cohort studies showed that consuming protein up to 20% reduces the risk of total mortality compared to consuming 9%. Considering this comprehensively, the appropriate protein energy ratio was adjusted to 10-20% in this revision. It is recommended to consume at least 10% and up to 20%.
Overconsumption of protein due to greed can burden the kidneys and increase the risk of diabetes and cardiovascular diseases
Proper protein intake is important. If there is a deficiency of protein in the body, cell growth can be delayed, and muscle and immune function can decline. When the energy ratio from protein is 7-10%, the carbohydrate intake ratio is 71.3%, and the fat intake ratio is 19.6%, indicating an imbalance of major nutrients. This is the reason for the adjustment to 10-20%. On the other hand, if protein intake exceeds 20%, it can burden kidney function and increase the risk of chronic diseases such as diabetes and cardiovascular diseases.
What happens if you consume a lot of protein supplements to increase muscle?
According to the analysis of the National Health and Nutrition Survey, the average protein energy intake ratio is 15%, with 90% of the entire population consuming more than 10% of their energy from protein. Across all age groups, there is no concern about protein deficiency. However, the protein intake of seniors aged 75 and older (especially women) does not meet the recommended daily intake (43.8g/day). It is necessary to consume protein appropriately to prevent muscle loss. On the other hand, some individuals are excessively consuming supplements in their desire to enhance muscle, raising concerns. Overconsumption can significantly harm health, such as damaging the kidneys.
Contributing to blood sugar stability vs. diabetes risk... the duality of protein foods, why?
Eating appropriate protein foods (eggs, meat, fish, legumes) during meals slows down the digestion of carbohydrates, causing blood sugar to rise slowly. Unlike carbohydrates (rice, noodles, bread, etc.) that are digested and absorbed relatively quickly, protein takes 4-6 hours to digest. However, if one adds supplements to meat that is also high in saturated fat due to greed for protein, the likelihood of excessive consumption increases. Especially, supplements can easily lead to overconsumption, so caution is needed. Even healthy foods should be consumed appropriately. Being greedy can harm the body. The same goes for protein.
