2.23 Protein Summary and Conclusions

While protein is a very important dietary component, too much protein can be harmful. Also, protein from the wrong source can have major negative health consequences. Not only does protein from animal based sources contribute to heart disease, but the baggage that it carries with it, namely cholesterol and saturated fat, significantly contributes to heart disease development as well.

Aim to get your protein exclusively from plant based sources. There is no such thing as a protein deficiency as long as a variety of whole plant foods is consumed and enough calories are eaten.

Recommendations for protein in your diet include:

  • Total of 46 g/day for women and 56 g/day for men, about 0.8 g of protein per kilogram (2.2 pounds) of body weight
  • Protein calories ranging from 8% to 15% of daily calories
  • Protein should exclusive from plant sources
  • High protein diets are not recommended

Bonus resources:

Proteinaholic by Garth Davis M.D. 

The China Study by T Colin Campbell PhD and Thomas Campbell M.D.

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