Should I Be Eating More Protein?

All about the new dietary guidelines regarding protein and what it means for you.

Overview of Guidelines for Protein

The USDA has put out the “Dietary Guidelines for Americans” every 5 years since 1980. These guidelines are meant to do exactly as the title suggests - guide Americans towards health. They are responsible for the famous Food Pyramid, My Plate and now the “new” Food Pyramid. As a nutrition professional I learned these recommendations and have utilized them to guide my dietary recommendations for my clients. These are a big deal. And also, they’re not. Let me explain.

(I will only be focusing on the new protein recommendations with these guidelines, but will potentially unpack other aspects in the future since there were many large changes.)

Comparing the Previous Protein Guidelines to the New

Just as an overview, the previous protein recommendations were 0.8-1 grams/kilogram of body weight daily. These guidelines have been in place since the 1940s and were based on studies at that came to these conclusions. One might say “wow, those are so old, they need an update!” which I can see this perspective on. Another perspective is that these protein targets have been questioned throughout the decades, but repeated research has upheld them because they’re backed by the strongest evidence.

To compare and jump to the present day, the new 2025-2030 guidelines are recommending 1.2-1.6g/kg protein daily; which is significantly higher than before. It also is recommending these elevated protein amounts for everyone, not just certain lifestyles and health factors.

As a clinician it is my job to remain open-minded to new and emerging research, so I was open to there being research to back these major changes. Yet, there is none to be found - which has been raising concerns in the medical community about the validity of these recommendations.

Recommendations

So why does this all matter? What is a few extra grams of protein, isn’t protein good for you?

It matters for so many reasons. And since I can get very wordy when I’m fired up I will force myself to do bullet points.

• Protein is great and essential. I help people eat more protein every day. But our body functions best when all the macros are in the right proportions, and putting one a pedestal with the idea of “the more the better!” is not only leading to imbalance but also potentially poses health risks.

• It is concerning that there does not seem to be scientific backing behind these recommendations. That is not to say there are no studies whatsoever at high protein diets. However, recommendations like this are a major public health guideline which typically rely on years of research, yet here it appears in this case the advice was given first and then looking for the justification.

• High protein is the latest fad. Again, protein is important and beneficial. But like with all the macros, elevating protein is the same as villainizing fat or carbohydrates; things that go in and out of style. The amount of latest food trends infiltrating these recommendations is not something that I have seen in my 10 years as an RD. (And not to say that money is never involved in these recommendations, the big push for drinking milk as a major calcium source was one that definitely has questions behind where this recommendation came from.)

• There are multiple health risks that can come from high protein diets. Some examples are digestive difficulties from decrease in fiber and imbalance of the macronutrients and strain on your kidneys. These new recommendations do not fall outside of an amount of protein that one could consume safely, but I worry again about the implications that “more is better!” and that you “should” be focused on adding as much protein as you can.

From what I have seen, I will continue recommending 0.8-1g/kg protein daily for the average individual, and 1-1.2 gm/kg protein daily for athletes, health concerns needing higher amounts of protein, etc.

(With the disclaimer that though I am a medical professional, these recommendations should not be used as medical care or replace care from your provider.)

COnclusions

It is important to understand the origins of these guidelines, the current political context surrounding their implementation, and their implications for individual health. I’ve always suggested following government health recommendations as guidance vs. rigid rules, as there can often be discrepancies between broad public health initiatives and their impact on individuals. Differences that can create guilt, shame and all-or-nothing thinking rather than sustainable healthy habits.

It would be understandable if you have more questions than answers at this time, and I encourage you to reach out to an expert in the field in order to guide you more specifically. If you would like that someone to be me, here is the link to book a free consult and more information about sessions.