Fashionable high-protein diets are not for everyone. A new scientific review covering more than 350 studies has shown that for people with a sedentary lifestyle, moderate restriction of three amino acids may bring more benefits than excess protein in the diet, reports infohub.kz.
Scientists note that many adults who move little already get more protein than the body needs. In their view, excess protein does not always bring additional benefits, and in some cases, moderate restriction may trigger the body's protective mechanisms.
According to the review, reducing protein intake is associated with improved metabolism, reduced cellular damage, and activation of cellular "repair" processes. It also raises levels of the hormone FGF21, which is linked to better insulin sensitivity, higher energy expenditure, and reduced inflammation.
The authors believe that the key role may be played not by the total amount of protein, but by the content of individual amino acids. They pay special attention to three essential amino acids: methionine, isoleucine, and valine. They are found in almost all protein foods, but most abundantly in meat and fish. In many experiments, restricting these amino acids reproduced a significant portion of the beneficial effects observed with reduced total protein intake.
However, researchers emphasize that the results cannot yet be taken as a recommendation for everyone to eat less protein. Most data come from animal experiments. In humans, there is data on effects on metabolism, but there is no convincing evidence that restricting protein or specific amino acids extends lifespan.
Moreover, protein remains important for many population groups. Increased protein intake is necessary for athletes, the elderly, pregnant women, and some patients to maintain muscle mass and normal body function.
Protein intake recommendations should be individualized, taking into account age, physical activity level, and health status. It is not advisable to switch to a low-protein diet on your own without consulting a specialist, especially if you have chronic diseases or engage in regular strength training.