A woman cooking food using protein on the stove

Protein is an important nutrient. One scroll through one particular corner of TikTok and he sees video after video of users swearing by high-protein diets to bulk up, build strength, maintain weight, and even control stress. The last two, weight management and stress management, are often associated with lower risk of heart disease.

But new research from the University of Pittsburgh (Pitt) School of Medicine suggests that getting too many calories from protein each day may increase your risk of cardiovascular disease. This study natural metabolism During February.

In general, dietitians say it’s important to pay attention to how your diet affects your heart. “Heart disease and dietary intake are closely linked, and since heart disease is the leading cause of death in Western countries, studying this interaction is very useful,” he says. Maddie Pasqualiello, MS, RDN.

What does this study add? Experts share insights on what it tells us, why people shouldn’t panic, and how to consume heart-healthy protein .

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Heart disease risk and protein intake

TL;DR: “This study shows that in male mice, large amounts of protein, greater than 25 grams per meal or 22% of total calories, can increase mTOR activation and promote atherosclerosis.” It shows,” he explains. Julia Zumpano, RDN, LD; in the Department of Preventive Cardiology at the Cleveland Clinic.

Atherosclerosis is a buildup of fat and cholesterol along artery walls that can increase your risk of heart attack, stroke, and blood clots. mTOR is a protein.

”[The mTORC1] This pathway is thought to be involved in cell growth, and when overactive it can contribute to age-related pathologies, including heart diseases such as atherosclerosis.” explains Pasqualiello.

Now, let’s back up a bit. “It’s important to give a very important warning at the beginning,” Pasqualiello explains. “One new study, like any other new information, can certainly contribute to our knowledge on a particular topic and illuminate directions for future research, but this new study… natural metabolism It’s a small blip in our understanding of a much larger, longer-term conversation. ”

In other words, if you’re on a high-protein diet, don’t hit the panic button.

“The researchers conducted two studies with 14 and 9 participants, respectively,” Pasqualiello says. “Why is this important? These are very small studies, and the results should be interpreted with further discount.”

The first study compared a liquid diet with 50% of its calories coming from protein to a liquid diet with 10% of its calories coming from protein, which is thought to affect mTORC1. Pasqualiello said the researchers were particularly interested in leucine.

“Leucine is an essential amino acid found in a variety of protein-rich foods, including meat, poultry, fish, dairy products, and legumes.” Michelle Ruthenstein, MS, RD, CDCES, CDNPreventive Cardiology Nutritionist at EntirelyNourished.com.

result? “They found that consuming a ‘low protein diet’ rather than a ‘very high protein’ diet, where 50% of total calories came from protein, increased mTORC1 signaling three hours after a meal. . The main reason, they claim, is the effect of leucine,” Pasquariello says.

In the second study, mice received liquid diets containing either 15% or 22% of their calories from protein. Pasqualiello said the researchers took a similar approach in the first study. ”[They were] We are primarily evaluating the effects of changes in protein intake on signaling in the mTORC1 pathway,” Pasqualiello explains.

The results were similar. “From this study, they conclude that the threshold for leucine’s potential deleterious effects on the mTORC1 pathway may be even lower than what Study No. 1 suggested, and that the percentage of total calories from protein is at the threshold. “We concluded that it could be seen in close to 22% of cases,” Pasqualiello said, “which they theorized from earlier rodent models of the pathway.”

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Okay, but what does this study actually show about protein and heart disease?

The above information may seem dense to say the least. What exactly does that mean? Should he get less than 22% of his daily calories from protein? Experts say it’s too early to say, and the study design highlights some caveats. It states that However, the study is important.

“Consuming excessive amounts of protein, especially high levels of leucine, increases heart health risks due to potential mTOR activation, which can lead to inflammation and the development of atherosclerosis,” Dr. Rosenstein says. says.

This is extremely important given the confusion surrounding proteins, due in part to social media.

“Unfortunately, dietary guidance regarding protein intake is very confusing and often misleading, due in large part to the prevalence of misinformation on social media,” Pasqualiello says. . “As with all things in nutrition, the answer is not a one-size-fits-all approach, and just because your gym buddy is slowly increasing his protein intake to 200 grams per day, it’s safe to say. It doesn’t necessarily have to be. [or] It’s effective and you should do it too. ”

However, Pasqualiello stresses that it is important to note the small sample size and the fact that mice (rather than humans) were studied. Zumpano agrees.

“This study was preliminary and was done in mice,” Zumpano said. “Studies in humans were very small and did not provide significant data to conclude that increased protein intake can cause atherosclerosis in humans.”

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Heart-healthy protein intake

Nutritionists don’t want headlines to scare people away from eating protein. “We feel that a moderate amount of protein combined with lean animal and plant sources does not negatively impact heart health,” Zumpano says.

In fact, proteins serve important functions in our overall health.

“Proteins are essential for a variety of bodily functions, including muscle repair, hormone production, and immune function,” Rosenstein says. “That’s very important.”

It’s complicated to give a hard number on how much protein a person should consume. “Protein needs vary depending on age, gender, activity level, and muscle mass,” Zumpano explains.

Type is also important. “Generally, a good rule of thumb is to get as much protein as possible from foods such as beans, peas, lentils, nuts, and omega-3 fatty acids. [like] “The American Heart Association recommends consuming seafood while minimizing sources such as red meat, fatty meat, and processed deli meats,” Pasqualiello says.

What about supplements that are famous on TikTok? “I don’t think protein supplements are necessary unless your protein needs are met through food intake,” Zumpano says.

A nutritionist can take the hassle out of you and help you determine the amount of protein that’s best for you.

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source of information

• Identification of a leucine-mediated threshold effect governing mTOR signaling and cardiovascular risk in macrophages. Nature

• Maddie Pasquariello, Mississippi State, RDN

• Julia Zumpano, RDN, LD, Cleveland Clinic Preventive Cardiology

• Michelle Routhenstein, MS, RD, CDCES, CDN, Preventive Cardiology Dietitian at EntirelyNourished.com