Inchauspé’s post comes in the midst of a “protein hype,” which has led to a massive increase in sales of products boasting a high protein content. Registered Nutritionist Rhiannon Lambert recently addressed this issue in the podcast The Wellness Scoop:

“I think my job here just comes in to remind you that 1 to 1.2 grams per kilogram is kind of a rough ideal [...] For most people you don’t need to be overthinking it.”

Contrary to Inchauspé’s claim that we are all “under-proteined,” evidence shows that in industrialised countries, protein deficiency is rarely a concern. According to the British Dietetic Association, “In the UK, overconsumption of protein is common across all age groups and sexes” (source).

Is There Such a Thing as Too Much Protein?

Overly focusing on protein intake among people who follow a ‘regular lifestyle,’ in the sense that they follow the minimum recommendations for weekly exercise, could also lead people to supplementation and overconsumption. 

Chronic high protein intake refers to consistently consuming more than 2g of protein per kg of body weight (so above what Inchauspé recommends we should all aim for). It can lead to digestive, renal, and vascular abnormalities and is therefore not generally recommended (source). In these quantities, “extra protein is not used efficiently by the body and may impose a metabolic burden on the bones, kidneys, and liver” (source). 

Diets that are particularly high in protein tend to be associated with increased intake of saturated fats which can lead to negative outcomes (source), mainly relating to cardiovascular health. 

What about longevity?

Inchauspé supports her claim by saying that protein is “the key to longevity.” However, according to Dr Amati, Inchauspé’s suggestion to disregard recommended protein amounts does not support long-term health. 

For example, Inchauspé’s post could encourage people to consume more animal protein than they already do, in an effort to boost their daily protein intake. Indeed the examples listed for protein-rich meals here are: eggs, greek yoghurt, salmon and chicken. 

On the other hand, studies have pointed to the role of increased plant protein intake to support long-term health outcomes. In this meta-analysis of 31 studies, researchers concluded that replacing foods high in animal protein with plant protein could have positive effects on longevity.

Final Thoughts

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This leads us to a significant issue posed by broad nutritional advice given on social media. This post by Jessie Inchauspé suggests that we should all eat more protein than we currently do, and think very carefully about protein intake, while data shows that the majority of people in countries like the UK or the US already meet protein requirements.

While Inchauspé suggests increasing protein intake through whole foods, this heightened focus on protein and fear of deficiency could lead people to unnecessarily turn towards protein supplements. 

In reality, the focus should be on maintaining a well-balanced diet, which should provide everyone with the necessary amount of protein, but also with other essential nutrients to support overall health. 

Other experts like Professor Tim Spector, Professor of Epidemiology at King’s College London, note that fears of protein deficiencies are generally unnecessary. Indeed he says that the real deficiency we suffer from in countries like the UK is that in fibre, which most people don’t consume enough of (source). Most high protein western diets are low in fibre and high in red meat and this leads to increased risk of Diverticulosis (inflammatory pouches in the colon).

This illustrates the importance of placing variety and balance at the forefront of nutrition discussions. Instead, social media narratives tend to use fear mongering techniques that get people to zoom onto one single issue (or non-issue) and forget the big picture. 

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Update and Clarification

We appreciate Jessie Inchauspé and her team's response to our request for clarification regarding the basis of the 2g protein recommendation. The studies provided highlight the importance of adequate protein intake for maintaining muscle mass and reducing the risk of certain chronic diseases. On the other hand, these studies also do not support the claim that all adults should aim for 2 grams of protein per kilogram of body weight daily.

The first study referenced does not directly address protein intake, but rather medication used in diabetes treatment. Another study explores the association between muscle mass and mortality in older adults, emphasising the benefits of higher protein intake in this demographic but not advocating for a universal increase to 2 grams per kilogram.

Regarding the claim that many are "under-proteined," the evidence suggests that protein deficiency is more relevant to specific subpopulations, such as the elderly in long-term care facilities. In countries like the United States, data shows that most individuals already meet or exceed their protein requirements.

While these studies underscore the benefits of dietary protein, discussions about potential risks associated with high protein intake, particularly regarding kidney function, generally do not apply to healthy individuals. However, they do not support a broad recommendation to increase protein intake to 2 grams per kilogram for all adults.

Based on our research, including the studies provided by Inchauspé's team and data on protein consumption in Western countries, the evidence does not support a universal recommendation for all adults to aim for 2 grams of protein per kilogram of body weight.

‍Disclaimer

This fact-check is intended to provide information based on available scientific evidence. It should not be considered as medical advice. For personalised health guidance, consult with a qualified healthcare professional.