Low Protein or High Protein Diet: Which, if either, is Better?
Protein is an essential part of a healthy diet given that this is the predominant source of the amino acids we require to continuously build other proteins of the body, particularly skeletal muscle protein. In addition, the amino acids released from proteins during their digestion in the small intestines are potent sources of energy for the production of the energy "currency" of all cells, ATP.
There is no question that we need protein in our diet and, as I've written in a prior post, when it comes to protein it is the amount that one consumes not the source of that protein.
So when it comes to protein itself, not including the carbohydrates and lipids that are also consumed by eating both plants and animals, what amount of protein is considered to be the healthiest?
Consumption of a plant-based diet has been shown, through numerous studies, to be associated with increases in numerous metrics of healthy physiology. It is likely that this benefit stems, in part, from the fact that the total amount of protein consumed on a plant-based diet is lower overall when compared to an animal-based diet.
Low protein diets in humans are generally represented by diets where less than 25% of total daily caloric intake is derived from protein, with the mean being 15%-18%. High protein diets usually are more than 25% of total caloric intake from protein, with the mean being 27%-30%.
Evidence, from both prospective and retrospective studies, suggests that individuals that consume a low-protein diet lose weight even without calorie restriction. However, there are some studies that show weight loss with high protein diets as well. The consumption of low protein diets has also been associated with reduced adiposity (fat) and a reduced level of fasting blood glucose. Several studies in rodents have demonstrated that low protein diets promote leanness, enhance blood glucose control, and increase lifespan. In these same studies high protein diets result in effects that are the exact opposite of low protein diets.
Conversely, several studies have shown beneficial effects, at the level of blood lipids, of high protein diets. High protein diets have been found to be associated with elevated levels of high density lipoprotein (HDL) and reduced levels of serum triglycerides, both of which have been clearly associated with increased cardiovascular health.
It is also important to note that not all studies on the benefits of low protein diets versus high protein diets show statistically significant differences in health outcomes as evidenced by a systematic review of several publications reporting on randomized controlled intervention trials:
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