Is Protein Bad For Your Heart?
Understanding the Latest Protein Study
In the realm of nutrition science, new trends and claims often make us question our dietary choices, and a recent look into the amino acid leucine has certainly turned heads. One article, which suggests a link between high leucine intake and atherosclerosis (or artery hardening), has sparked debates among health experts and consumers alike. Yikes!
A Look At The Study
The research included several experiments involving both human subjects and mice. Initially, 23 human participants consumed meals high in protein, and their blood samples were analyzed for specific biochemical reactions related to cell cleanup processes, also known as autophagy. The findings indicated that higher protein intake could potentially inhibit these vital cellular activities.
Further experiments in mice showed that diets high in protein, particularly from animal sources rich in leucine, led to increased arterial plaque formation. These results have raised concerns about the potential cardiovascular risks associated with high-protein diets.
Should You Worry About Protein.
Short answer, no. Long answer, also no.
It's crucial to note that while the study's findings are compelling, they are part of a complex puzzle. High protein intake, particularly from animal sources, has been both criticized and defended in various scientific circles. Here's how to make sense of this information:
You Don’t Need To Panic Over Protein: Protein is an essential macronutrient and has numerous health benefits, including muscle maintenance, better blood pressure control, and improved glucose regulation. It's also key for weight management and preventing age-related muscle loss. The study does not conclusively prove that high protein intake is harmful, but suggests that moderation and the source of protein might be important factors to consider.
The "Lone Gunman" Theory in Nutrition: Time and again, single nutrients are demonized in the health community—think saturated fats, gluten, or carbs. However, focusing on single nutrients without considering overall dietary patterns may not provide a complete picture of health impacts. A balanced diet, incorporating a variety of nutrients, is more beneficial and less likely to lead to health issues.
Context Matters: While the study suggests certain risks associated with high dietary protein and specifically leucine, other research shows no significant link between high protein intake and increased cardiovascular risk. This highlights the complexity of nutritional science and the need for further research before making definitive dietary changes.
Let’s also remember that results from mouse models won’t necessarily translate into the same results on humans. Moreover, research involving just 23 people is hardly a sufficiently large data set to draw reliable conclusions from.
Takeaways
As with any emerging science, it’s important to look at the big picture and consider the context within the circumstances. Professor Stuart Phillips who is literally one of the top experts on the study of protein, breaks this research down in a hilarious series of screenshots pointing out how some aspects have been blown out of proportion. You can see his tweets here.
Resources
Zhang X, Kapoor D, Jeong SJ, Fappi A, Stitham J, Shabrish V, et al. Identification of a leucine-mediated threshold effect governing macrophage mTOR signalling and cardiovascular risk. Nat Metab. 2024 Feb;6(2):359–77.
Zhang X, Sergin I, Evans TD, Jeong SJ, Rodriguez-Velez A, Kapoor D, et al. High-protein diets increase cardiovascular risk by activating macrophage mTOR to suppress mitophagy. Nat Metab. 2020 Jan;2(1):110–25.
Chen Z, Glisic M, Song M, Aliahmad HA, Zhang X, Moumdjian AC, et al. Dietary protein intake and all-cause and cause-specific mortality: results from the Rotterdam Study and a meta-analysis of prospective cohort studies. Eur J Epidemiol. 2020 May;35(5):411–29.
Mantzouranis E, Kakargia E, Kakargias F, Lazaros G, Tsioufis K. The Impact of High Protein Diets on Cardiovascular Outcomes: A Systematic Review and Meta-Analysis of Prospective Cohort Studies. Nutrients. 2023 Mar 12;15(6).
Shan Z, Wang F, Li Y, Baden MY, Bhupathiraju SN, Wang DD, et al. Healthy Eating Patterns and Risk of Total and Cause-Specific Mortality. JAMA Intern Med. 2023 Feb 1;183(2):142–53.
