What Men Should Know Before Cutting Out Those Carbs.
—
The NIH notes that heart disease remains the number one killer of men in America. The good news is, however, that the chances of heart disease can be greatly reduced through diet.
|
Eating regimens like the Atkins, Zone or Paleo diets have gained increased popularity in recent years, with a lot of attention on the Internet and in the mainstream media. Men who work out often and are concerned about building and maintain muscle mass and the idea of a high protein diet is thus appealing. And since the National Institute of Health (NIH) finds that 3 out of 4 men in America are overweight or obese, the prospect of weight loss through cutting down on carbs is understandably appealing as well.
Before tossing out that bread loaf and piling on the steak, however, there are some potential dangers of high protein diets that men should be aware.
An Overview of the Risks
The Mayo Clinic has weighed in on high protein diets and has issued a few words of caution in a recent article. It notes that, if used in the short term, there is less risk for health problems from these diets and that they do help shed excess weight. However, it goes on to note three common potential problems in these high-protein diets, including:
- The risk for heart disease due to increased levels of fat and cholesterol in the diet from sources like red meat and full fat dairy.
- The risk of damage to kidneys and a decrease in kidney function, since the waste products of high protein diets are harder for the kidneys to process.
- The risk of long-term malnutrition, since some high protein diets are overly restrictive and can lack some vital nutrients.
Let’s take a look at each of these risks in turn.
A Risk to Heart Health
The NIH notes that heart disease remains the number one killer of men in America. The good news is, however, that the chances of heart disease can be greatly reduced through diet. Largely, this is because of the issue of cholesterol. Healthline notes that this fatty, waxy substance is produced naturally by the body in the liver but that dietary choices can also affect cholesterol levels.
What does all this mean? To begin with, the swollen kidneys and the decreased citrate levels can increase the risk for kidney stones, while an increase in acidity can lead to an even more serious problem: kidney failure.
|
Specifically, the site points out that red meats, liver and other organ meats, full fat dairy products (such as whole milk or yogurt or cheese made from whole milk), peanut butter and eggs can all raise these levels. Cholesterol can then build up on the walls of the arteries which supply blood to the heart and eventually block off blood flow completely: this is way cholesterol is considered to be a major risk factor for heart attacks. The problem is that many high protein diets encourage the consumption of foods like red meat and full fat dairy products.
Potential Kidney Damage
The Mayo Clinic article notes that the reason why high protein diets are so hard on the kidneys is that when the body breaks down these proteins, the by products of this digestion are difficult for the kidneys to filter out: this means they must work harder and can eventually wear out.
According to an article in Medical News Today, there is clinical evidence — at least on animals — to support this concern. A recent study from the University of Granada, rats were fed on a diet made up of around 45% protein for 12 weeks. At the end of the study, rats had lost around 10% of their body weight. However, during these 3 months, there was also a 22% increase in the weight of the kidneys, a 13% increase in the capillaries which filter blood through the kidneys and a 32% increase in the collagen surrounding these capillaries. Scientists also noted that the citrate level of these rats decreased significantly and while the pH levels (a measure of acidity) rose.
What does all this mean? To begin with, the swollen kidneys and the decreased citrate levels can increase the risk for kidney stones, while an increase in acidity can lead to an even more serious problem: kidney failure. Granted, this is not a human study, but it should still raise concerns about the potential effects of high protein diets.
Long-Term Malnutrition
It is important to note that some low carb diets are more restrictive than others. The article from Medical News Daily notes that the ones that are the most restrictive — that entirely cut out whole groups like grains or legumes — run the risk of being too low not only in fiber but in several essential vitamins and minerals like vitamin C. These deficiencies can lead to long-term health problems and the lack of fiber increases the risk for issues like constipation.
Can those Risks be Mitigated?
There are some ways, however, that the risks of these high-protein diets should be mitigated. Mostly, these involve simple lifestyle choices the men can make if following a regimen like the Atkins or the Zone in order to lose weight without compromising heart or kidney health or becoming malnourished.
Choosing Proteins Wisely to Promote Heart Health
The Mayo Clinic article notes that one of the ways that high protein diets can be made more healthy is to choose those proteins wisely. They recommend that people following this kind of eating program get the majority of their proteins from the following sources:
- Legumes (including beans, lentils and peas)
- Nuts and seeds (like almonds, chia seeds or walnuts)
- Soy products (common forms include tofu, tempeh or soy milk)
- Lean meat (fish, skinless poultry, lean cuts of pork or beef in moderation)
- Low-fat dairy (low fat milk, cheese, yogurt, sour cream or similar products).
Choices like this are a good compromise: they allow people to consume high amounts of protein while avoiding the saturated fat and the effect it can have on cholesterol levels and the development of heart disease.
Eat Plenty of Fruits and Vegetables to Protect the Kidneys
High protein diets can be tough on the kidneys. However, there appear to be ways to help reduce this risk. Medical News Today notes that there are several ways to help lower the chances of developing a serious renal problem. It notes that several studies have found that people consuming higher amounts of fresh fruits and vegetables in their diets lowered their chances of kidney disease, even when on a high protein eating regimen.
Use of Supplements Strategically to Avoid Malnutrition
If the high protein diet that a patient is following is extremely strict, it is more likely to cause malnutrition problems, especially if used in the long term. If this is the cause, the Science Direct article notes that the possibility of adding supplements should be discussed. These might vary from one patient to another, but fish oil or flaxseed oil are popular choices as are multivitamin, multi-mineral supplements. While this is not always right for every person, supplementation can help reduce the possibility of nutrient deficiencies at least in the short term.
In short, there are difficulties and potential risks inherent in high protein diets that men should be aware of before beginning them. However, it is also good to know that there are ways, such as the ones discussed above, that these risks can be mitigated to make this eating regimen safer.
—
Photo: Getty Images
Atkins is a very different beast than the Zone and Paleo diets. Zone and Paleo diets offer plenty of flexibility and don’t have to be all protein and no carbs. Zone is just about keeping your calories at a ratio of 40% carbs, 30% protein, and 30% fat. The better the choices you make in all three areas, the healthier the diet will be. But, Zone doesn’t prescribe cutting out any type of food. Paleo doesn’t have to be high in red meat and certainly allows for all sorts of vitamins and minerals as it focuses on lean meat, nuts,… Read more »
What about getting, say, 50-some-odd grams of extra protein a day by using a Whey protein isolate that is extremely low in everything else but protein (calories, carbs, fats, sugars, etc.)? I did a review of my diet, and found that I’m getting pretty much what I need of everything, except calcium and protein. So I started doing this, dumping it into soy milk (because I’m somewhat lactose intolerant). I’ve started, even just in the few days I’ve been doing it, to feel a lot better. Some of the aches and pains I attributed to old age are starting to… Read more »