Concerns Over Increased Protein Intake Among Women
A trend on social media is urging women to consume more protein, but this could pose health risks, particularly the potential for various cancers, according to a leading dietitian in Britain.
Higher protein consumption has been promoted for muscle building and to help with age-related conditions like osteoporosis.
In recent years, there has been a noticeable rise in supermarket products labeled as “high-protein.” Market research by Mintel noted that the number of food and drink products advertising high protein content nearly doubled between 2016 and 2020.
Moreover, social media influencers often target menopausal women, who are at a higher risk for muscle loss, with advice on boosting their protein consumption.
However, nutritionist Dr. Federica Amati cautions that the idea women need to significantly up their protein intake during menopause is not only misleading but could also be dangerous.
“Menopause increases the risk of osteoporosis and complicates muscle mass maintenance,” says Dr. Amati, who is also involved with the diet app ZOE. “Yet simply consuming more protein isn’t the solution.”
Research indicates that high levels of animal protein during mid-life are linked to an elevated risk of cancer. For most women, ramping up protein isn’t necessarily the path to better health post-menopause.
The UK recommends that adults should have about 0.75 grams of protein per kilogram of body weight, meaning an average 72 kg woman needs roughly 54 grams daily.
Experts suggest this target is fairly easy to achieve: a 150g chicken breast offers about 36 grams, an egg contains about 6 grams, Greek yogurt can provide up to 20 grams, and a serving of kidney beans brings in 7 to 10 grams.
Despite this, some influencers propose up to 150 grams a day to “prevent” fractures or muscle deterioration later in life.
One popular American doctor on Instagram, who has 1.3 million followers, shares a daily meal plan replete with egg whites, protein shakes, and large portions of meat, totaling over 140 grams of protein. Meanwhile, a UK-based influencer boasts of hitting 130 grams daily, emphasizing how important protein has become in her diet as she navigates perimenopause.
Dr. Amati argues that this focus isn’t quite right. “Our protein requirements fluctuate throughout life, but they peak during growth phases like infancy and childhood—not menopause,” she notes.
As we age, growth hormone production decreases, meaning eating more protein won’t necessarily prevent muscle loss. Studies have even shown that higher protein intake post-50 could actually increase cancer risks.
A 2014 study from the University of Southern California, which involved over 6,000 adults over 50, found that diets where protein made up about 20 percent of total calories were linked to heightened risks of cancer, diabetes, and overall mortality.
Individuals consuming the most protein were found to be four times more likely to die from cancer than those adhering to a low-protein diet.
Research also suggests that tumors, like melanoma and breast cancer, may progress more rapidly in individuals on high-protein diets.
Dr. Amati explains this is due to the excessive stimulation of a crucial cellular growth pathway, leading to an increased risk of cancer.
Notably, she warns that animal-based proteins come with additional concerns. “In the UK, up to 80 percent of our protein intake is from animal sources. Research from Denmark reveals animal proteins can promote fat cell growth and lead to compounds associated with heart disease. They may even damage cells and tissues, contributing to neurodegenerative diseases and cancer,” she states.
That said, Dr. Amati doesn’t advocate for cutting protein intake drastically. She recommends middle-aged women aim for 1.2 to 1.4 grams of protein per kilogram of body weight—more than what the NHS suggests, but still attainable.
Additionally, she advises focusing on plant-based protein sources, which can help with fiber intake. Good options include beans, peas, nuts, seeds, and oats.
