Protein is one of the most essential nutrients for human health. It plays a crucial role in building and repairing tissues, supporting immune function, and providing energy. But how much protein do you actually need to stay healthy? Should you eat more protein if you have diabetes or kidney disease? Is plant-based protein better than animal protein? These are common questions that many people have.
In this article, we’ll explore evidence-backed answers to common questions. We’ll cover how much protein you really need, its role in diabetes and kidney health, and why plant proteins may be a better choice for long-term health.
How Much Protein Should You Eat?
For the general population, the recommended daily protein intake is 0.8–1.5 grams per kilogram (kg) of body weight per day, or 15–20% of total daily calories. This range works well for most people, but your specific needs may vary depending on your health status, age, and lifestyle.
If you’re unsure how much protein you should be eating, here’s a simple calculation:
- Convert your weight to kilograms (1 kg = 2.2 lbs).
- Multiply your weight in kg by 0.8 to 1.5.
For example, if you weigh 70 kg (about 154 lbs), your daily protein intake should be 56 to 105 grams of protein per day.
Does Eating More Protein Improve Health?
Many people believe that eating more protein will make them healthier. However, according to the ADA Standards of Care 2025, there is no conclusive evidence that consuming protein above the recommended amount improves overall health, blood sugar control (glycaemic management), or heart health (cardiovascular disease risk).
Excessive protein intake can even have negative effects, particularly if it’s animal protein that’s high in saturated fats. That’s why it’s essential to focus on the right amount and type of protein.
Should Protein Intake Be the Same for Everyone?
No, protein needs vary based on factors like:
- Age (Older adults may need more protein to maintain muscle mass.)
- Health conditions (Such as diabetes or kidney disease.)
- Physical activity (Athletes or those who exercise regularly may require more protein.)
It’s essential to personalise your protein intake based on your unique health profile. Consulting a registered dietitian or healthcare provider can help you make the best choice.
Protein and Type 2 Diabetes
If you have type 2 diabetes, protein intake may play a special role in managing blood sugar and hunger. Some evidence suggests that a higher protein intake (20–30% of total daily calories) can:
- Increase satiety (help you feel fuller for longer).
- Support weight management.
- Improve blood sugar control
This doesn’t mean you should dramatically increase your protein intake, but small adjustments within the recommended range may be beneficial. Plant proteins, in particular, are associated with better blood sugar outcomes.
Protein and Chronic Kidney Disease (CKD)
Historically, people with diabetes-related chronic kidney disease (CKD) were advised to follow a low-protein diet. The logic was that protein puts more strain on the kidneys, accelerating kidney disease progression.
However, recent evidence challenges this idea. The ADA Standards of Care 2025 state that people with CKD do not need to restrict protein intake below the standard recommendations (0.8–1.5 g/kg/day). In fact, cutting protein too much can cause malnutrition and muscle loss, especially in older adults.
The key takeaway: If you have CKD, focus on the quality of protein (plant vs. animal) rather than reducing protein to unhealthy levels.
Animal Protein vs. Plant Protein: Which Is Better?
When it comes to protein sources, not all proteins are created equal. Increasingly, research shows that plant-based proteins are a healthier option compared to animal proteins, particularly for people with diabetes or those at risk for cardiovascular disease.
Here’s why plant proteins are better:
- Lower in saturated fat
- Higher in fiber
- Linked to lower cardiovascular disease risk
- Supports planetary health (good for the environment)
Replacing animal protein with plant protein may improve key health markers. A meta-analysis of 13 randomised controlled trials (RCTs) found that switching from animal to plant protein led to small but significant improvements in HbA1c (a marker of long-term blood sugar control) and fasting glucose in adults with type 2 diabetes.
Other large-scale observational studies suggest that people who consume more plant-based foods have a lower risk of developing type 2 diabetes.
What Does the Latest Research Say?
A 2023 systematic review and meta-analysis of 13 RCTs and 7 cohort studies concluded that there is limited but suggestive evidence that replacing animal protein with plant-based protein is beneficial.
While the evidence isn’t conclusive, studies consistently show that people with higher intakes of plant protein and lower intakes of animal protein have better health outcomes.
Summary of Key Takeaways
- Recommended protein intake: 0.8–1.5 g/kg/day or 15–20% of total daily calories.
- More protein isn’t always better: There’s no evidence that eating more protein than recommended improves health.
- Personalise your protein: Everyone’s protein needs are different, especially for those with diabetes or CKD.
- Type 2 diabetes: Slightly higher protein intake (20–30%) may help with satiety and blood sugar control.
- CKD and protein: There’s no need to restrict protein below 0.8 g/kg/day, even with CKD.
- Plant protein > Animal protein: Plant proteins are linked to better health outcomes than animal proteins.
What Should You Do Next?
If you’re looking to optimise your protein intake for health, consider these steps:
- Talk to a healthcare provider to determine your individual protein needs.
- Add more plant-based proteins to your meals (like lentils, beans, tofu, and quinoa).
- Avoid over-restricting protein if you have CKD or diabetes, as it may do more harm than good.
The latest guidance from the ADA Standards of Care 2025 makes it clear that protein intake should be personalised, and more protein isn’t always better. Focus on balance, prioritise plant proteins, and ensure your daily intake fits your health needs.
Do you have questions about protein intake and health? Drop them in the comments below, and let’s discuss! Your health matters, and having the right information is the first step to making better choices.
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