New global findings challenge the idea that more protein always means better health. Experts warn that consuming protein well above need—especially from animal sources—may carry hidden risks over the long term. While protein supports muscle and metabolism, staying within recommended levels is increasingly advised to avoid potential downsides. In Thailand, rising urban diets now feature more protein-enriched products and meat-heavy dishes as people pursue fitness and wellness.
Research by leading nutrition scientists highlights that excess protein intake, particularly from red meat and dairy, can elevate insulin-like growth factor 1 (IGF-1). IGF-1 supports growth and muscle repair in youth, but higher levels in adults have been linked to accelerated aging and higher risks of certain cancers, type 2 diabetes, and cardiovascular disease. The central message from recent experts is that promoting muscle gain at the expense of cellular repair may raise DNA mutation risks and chronic disease. This has prompted talk of a “diabetes of protein” in some circles.
Across multiple studies, including comprehensive reviews and meta-analyses, diets very high in animal protein are associated with small but meaningful increases in certain chronic diseases and mortality risks. Notably, high-protein intakes above about 1.2 grams per kilogram of body weight daily can hasten kidney function decline in older adults, especially those with pre-existing risks. Plant-based proteins, by contrast, are linked to protective effects; researchers found that adding a small amount of plant protein to daily energy lowered all-cause mortality by about 5 percent.
So, what counts as “too much”? Global guidelines generally recommend roughly 0.75–0.8 grams of protein per kilogram of body weight per day for adults, translating to about 45–55 grams for many. In Thailand, local dietary guidelines align closely, with adults advised to aim for about 52–57 grams daily. For older adults or those with weight or muscle concerns, moderate increases in protein can help, particularly from fish, yogurt, and eggs rather than high-fat red meat.
Urban Thai lifestyles show a higher proportion of protein in daily energy. Research from Bangkok indicates protein contributing around 16 percent of daily energy, above the Thai recommended 10–15 percent. Diets richer in animal protein are often paired with lower fiber and micronutrient intake, a pattern seen in many urbanized diets worldwide.
The long-term health implications of this shift are gradually becoming clearer. All-meat or carnivore-style patterns may raise IGF-1 and saturated fat levels while removing fiber and antioxidants, which are essential for gut health. Thailand already faces relatively low average fiber intake (about 7.8–8 grams per day for men and women) compared with the recommended 25 grams. Plant-based proteins support gut health and metabolic well-being.
Research also shows that the health impact of protein depends on the source. Replacing animal protein with plant-based options—such as whole grains, legumes, and nuts—can lower risks of death from various causes and reduce cancer and cardiovascular deaths. For diabetes risk, replacing one daily serving of animal protein with plant protein can cut risk by about 23 percent.
People with chronic kidney disease in Thailand face heightened risks from excess protein. About 17 percent of adults have CKD stages 3–5, making protein moderation important. In rural areas, primary care teams use simple counseling tools to guide CKD patients on protein intake, as access to dietitians remains limited. Healthcare providers emphasize that restricting protein can delay CKD progression.
Why this shift toward higher protein? Economic growth and changing food culture. Rising incomes, Western-style meals, and convenient protein-rich products have increased animal-protein consumption. While this helps alleviate undernutrition, it contributes to rising obesity and diet-related diseases when combined with sedentary lifestyles.
Thailand’s culinary heritage, rich in plant-based ingredients and fresh herbs, positions it well to embrace a more balanced, plant-forward approach. Global longevity research highlights that many long-lived populations favor largely plant-based or flexitarian patterns with modest animal protein and periodic fasting. Traditional Buddhist and Chinese-Thai vegetarian celebrations also echo this healthier eating ethos.
If you’re unsure about meeting protein needs, consult a physician and consider IGF-1 testing where appropriate. While optimal ranges vary, staying within recommended levels and prioritizing protein quality matter. A balanced approach emphasizes plant-forward meals with fish, eggs, and lean dairy as suitable supplements rather than centerpiece ingredients.
Practical guidance for everyday Thai life:
- Estimate personal protein needs based on age, weight, and activity; aim for about 52–57 grams daily unless advised otherwise.
- Favor plant-based protein sources (tofu, legumes, whole grains) and limit red and processed meats.
- Increase vegetables, fruits, and whole grains to boost fiber and micronutrients.
- For older adults or those losing muscle, include fish, eggs, and low-fat dairy to support function.
- Seek professional guidance before major dietary changes, especially with chronic conditions.
- Periodically monitor health markers, including kidney function and metabolic indicators.
- Return to traditional Thai plant-forward meals to support health and cultural enjoyment.
Thai foods like som tum, larb with lean ingredients, clear soups with tofu or fish, and stir-fried greens remain excellent choices. These meals are nutrient-dense, fiber-rich, and culturally resonant, supporting better health without overemphasizing animal protein.
Actionable takeaways for Thai readers:
- Determine personal protein targets based on age and activity; many adults do well with roughly 52–57 grams daily.
- Emphasize plant-based proteins and limit red/processed meats.
- Prioritize vegetables, fruits, and whole grains for fiber and micronutrients.
- For older adults or those with muscle loss, include fish, eggs, and low-fat dairy in moderation.
- Consult healthcare professionals before major dietary changes if you have chronic health issues.
- Periodically check health markers relevant to kidney function, blood sugar, and, if indicated, IGF-1.
- Reconnect with traditional, plant-rich Thai meals for health and cultural enjoyment.
By grounding global insights in Thai dietary realities, health officials, caregivers, and individuals can navigate the protein conversation with clarity. The aim is a balanced, sustainable approach that supports long-term well-being.