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.<\/p>\n
In this article, we\u2019ll explore evidence-backed answers to common questions. We\u2019ll 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.<\/p>\n
For the general population, the recommended daily protein intake is 0.8\u20131.5 grams per kilogram (kg) of body weight per day, or 15\u201320% 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. [1]<\/p>\n
If you\u2019re unsure how much protein you should be eating, here\u2019s a simple calculation:<\/p>\n
For example, if you weigh 70 kg (about 154 lbs), your daily protein intake should be 56 to 105 grams of protein per day.<\/p>\n
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). [2]<\/p>\n
Excessive protein intake can even have negative effects, particularly if it\u2019s animal protein that\u2019s high in saturated fats. That\u2019s why it\u2019s essential to focus on the right amount and type of protein.<\/p>\n
No, protein needs vary based on factors like:<\/p>\n
It\u2019s 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.<\/p>\n
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\u201330% of total daily calories) can:<\/p>\n
This doesn\u2019t 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.<\/p>\n
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.<\/p>\n
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\u20131.5 g\/kg\/day). In fact, cutting protein too much can cause malnutrition and muscle loss, especially in older adults. [3]<\/p>\n
The key takeaway: If you have CKD, focus on the quality of protein (plant vs. animal) rather than reducing protein to unhealthy levels.<\/p>\n
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.<\/p>\n
Here\u2019s why plant proteins are better:<\/p>\n
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. [4]<\/p>\n
Other large-scale observational studies suggest that people who consume more plant-based foods have a lower risk of developing type 2 diabetes.<\/p>\n
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.<\/p>\n
While the evidence isn\u2019t conclusive, studies consistently show that people with higher intakes of plant protein and lower intakes of animal protein have better health outcomes.<\/p>\n
If you\u2019re looking to optimise your protein intake for health, consider these steps:<\/p>\n
The latest guidance from the ADA Standards of Care 2025 makes it clear that protein intake should be personalised, and more protein isn\u2019t always better. Focus on balance, prioritise plant proteins, and ensure your daily intake fits your health needs.<\/p>\n