What is the Best Diet for ME? The Role of a High-Protein Diet
by Henri Roca, MD, Clinical Functional Medicine Specialist
Aaah … those amazing amino acids! They are the building blocks of our physical bodies. They form our enzyme systems, muscles, molecules that drive thoughts and moods, pain-controlling compounds, messenger molecules, and so much more.
The Role of Proteins in Nutrition
Proteins in food supply the essential amino acids that our bodies cannot produce on their own. Low-protein diets (often synonymous with high-carbohydrate, high-fat diets—commonly referred to as the Standard American Diet (SAD)) can contribute to a range of health issues, including:
Depression
Anxiety
Fatigue
Muscle pain
Insulin resistance
Obesity
Cardiovascular disease
Healthy Protein Sources
Diets rich in healthy proteins, particularly those low in saturated fat, often derive their protein from plant-based sources. Examples include:
Soy
Beans and legumes
Nuts
Quinoa
Amaranth
Khorasan (Kamut)
Buckwheat
Protein and Weight Loss
When it comes to weight loss, debates continue about the most effective nutrition programs. However, for individuals who were previously obese or are at risk for insulin resistance and diabetes, a high-protein, high-vegetable diet seems most effective.
Study Findings: Comparing High-Protein and High-Fiber Diets
A study reported by the National Center for Biotechnology Information compared a high-animal-protein diet with a high-fiber, high-carbohydrate diet. The findings were as follows:
High-Protein Diet: More effective for weight loss.
High-Fiber Diet: Better at reducing cravings and increasing satiety.
Shared Benefits: Both diets improved insulin sensitivity and reduced fasting glucose, total cholesterol, LDL cholesterol, triglycerides, and Cardio CRP (a marker of inflammation).
Concerns About Animal Proteins
Epidemiological studies suggest that increasing protein intake through higher meat consumption is linked to:
Cardiovascular disease
Autoimmune disorders
Cancer
While these studies are not controlled or double-blinded, they still offer valuable insights. The best evidence supporting these observations is presented in The China Study by T. Colin Campbell, PhD.
Recommendations for a Balanced Diet
For optimal health, I recommend a high-protein diet primarily based on plant sources, with animal proteins limited to no more than four times a week. Specific dietary goals include:
Protein: 35–40% of total daily calories
Fiber: 36 grams per day
Caveats to Consider
Exercise Is Essential
Physical activity is fundamental for achieving and maintaining optimal weight. Sustainable weight loss, muscle building, or maintenance cannot occur without regular exercise.Kidney Disease Precautions
Individuals with kidney disease should not follow high-protein diets unless explicitly advised by their primary care provider.Genetic Protein Metabolism Issues
Some individuals have genetic inefficiencies in metabolizing proteins. These conditions are often identified during childhood and should be managed under medical guidance.
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