High-protein diets: Are they safe?

Diets high in protein aren’t known to cause medical problems in healthy people. But there are a wide range of these types of diets. One extreme example is the carnivore diet which cuts out almost all carbohydrates in favor of animal-based foods. But it is possible to have a high-protein diet that includes all the food groups.

In general, high-protein diets help with short-term weight loss by making you feel fuller. But if you follow a high-protein diet for a long time, there are some health issues that may come up. And researchers are still studying the long-term risks of high-protein diets that limit carbohydrates.

• Some high-protein diets, especially very restrictive versions such as the carnivore diet, limit carbs so much that you might not get enough nutrients or fiber. This can cause problems such as bad breath, headache and constipation.
• Some high-protein diets allow red meats, processed meats and other foods high in saturated fat. These foods may increase your risk of heart disease. And they can increase your low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol.
• A high-protein diet may worsen how well a kidney works in people with kidney disease. This can happen because the body may not be able to get rid of all the waste products of protein that’s broken down.

If you want to try a high-protein diet, choose your protein with care. Stay away from processed meats. Pick nutrient-rich protein choices such as:

• Soy protein.
• Beans and other legumes such as lentils.
• Nuts and seeds.
• Fish.
• Lean chicken with no skin.
• Lean beef and pork.
• Low-fat dairy products.
• Egg whites.

Talk with your health care provider before starting a weight-loss diet. This is very important to do if you have kidney disease, diabetes or other long-lasting health conditions.