Are You Getting Enough Protein for Your Kidneys?
For years, doctors have told folks with kidney problems to cut back on protein.
But what if they’ve been wrong all this time?
A new study has some surprising news that might change everything we thought we knew about protein and kidney health. And if you’re over 60, this could be a game-changer for your health.
First, let’s break down what the study found.
Researchers looked at over 8,500 older adults, some with mild to moderate kidney problems (called chronic kidney disease or CKD) and some without. They found that people who ate more protein—whether from animals or plants—were less likely to die over a 10-year period.
This was true for people with and without kidney problems, though the benefit was a bit stronger for those with healthy kidneys.
Now, maybe you’re wondering why for years the mainstream has advised that protein is bad for your kidneys. Well, here’s the thing—that advice was mainly for people with very severe kidney disease.
For most older adults, even those with mild or moderate kidney issues, protein might actually be helpful.
Why? Well, as we age, our bodies need more protein to:
- Keep our muscles strong
- Protect our bones
- Help us heal when we’re sick
- Keep our immune system working well
In fact, the study found that eating more protein was linked to a lower risk of dying from any cause. That’s pretty powerful stuff!
But here’s where it gets really interesting. The researchers found that both animal protein (like meat, fish, and dairy) and plant protein (like beans, nuts, and whole grains) were helpful.
Now, before you go out and order a 32-ounce steak, remember that moderation is key. The study looked at protein intake up to about 1.6 grams per kilogram of body weight per day. For a 150-pound person, that’s about 109 grams of protein daily.
So, what does this mean for you?
If you’re over 60 and have mild to moderate kidney issues (or even if you don’t), consider gradually increasing your protein intake—but be sure to talk to your doctor first.
Here are some easy ways to add more protein to your diet:
- Add a handful of nuts to your morning oatmeal
- Enjoy a small serving of fish or lean meat at lunch
- Snack on Greek yogurt or cottage cheese
- Include beans or lentils in your dinner
Remember, everyone’s health needs are different. What works for one person might not work for another. That’s why it’s crucial to chat with your doctor before making any big changes to your diet.
The bottom line? Don’t be afraid of protein. It might just be the key to keeping you healthy and strong as you age.
To healthy kidneys,
Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team
P.S. Ancient Chinese legume rescues failing kidneys? Learn more here.
Source:
Adrián Carballo-Casla, Carla Maria Avesani, Giorgi Beridze, Ortolá, R., García-Esquinas, E., Lopez-Garcia, E., Dai, L., Dunk, M. M., Stenvinkel, P., Lindholm, B., Juan Jesús Carrero, Rodríguez-Artalejo, F., Davide Liborio Vetrano, & Amaia Calderón-Larrañaga. (2024). Protein Intake and Mortality in Older Adults With Chronic Kidney Disease. JAMA Network Open, 7(8), e2426577–e2426577. https://doi.org/10.1001/jamanetworkopen.2024.26577
