Recent global research is challenging prevailing beliefs about high-protein diets, with experts increasingly cautioning that consuming more protein than needed—especially from animal sources—may do more harm than good for long-term health. While protein is essential for muscle maintenance, metabolism, and disease prevention, the latest studies and dietary guidelines urge consumers to stay within recommended intake levels to avoid hidden pitfalls. This news comes amid shifting food cultures in Thailand, where more urban Thais are turning to protein-enriched products and meat-heavy dishes in the hope of boosting health and fitness.
As reported by The New York Post, Dr. Joseph Antoun, a leader in nutritional science, highlights that excess protein intake—particularly from red meat and dairy—can significantly increase the body’s production of insulin-like growth factor 1 (IGF-1). This hormone, while vital in childhood and for muscle repair, is increasingly being linked to the acceleration of biological aging in adults, and a higher risk of cancers, type 2 diabetes, and cardiovascular disease. In Dr. Antoun’s words, “chronically elevated IGF-1 in adults has been linked to accelerated biological aging and therefore an increased risk of age-related conditions, notably cancer.” The emerging consensus is now that promoting muscle growth at the expense of cellular repair processes may increase DNA mutation risks and chronic diseases—a phenomenon he calls the “diabetes of protein.”
This caution reflects a growing body of international evidence. Recent meta-analyses and cohort studies (RSC Advances, 2025), analyzing hundreds of thousands of participants, found that diets especially high in animal protein were associated with small but statistically significant increases in certain chronic diseases and mortality. For instance, high-protein diets (over 1.2 grams per kilogram of body weight daily) can hasten the decline in kidney function among older adults—especially those with pre-existing health risks—and might trigger metabolic consequences that harm cardiovascular and overall health if sustained for years. Conversely, plant proteins tended to offer protective effects: “Additional 3% daily energy from plant protein was associated with a 5% lower risk of death from all causes,” concluded a comprehensive BMJ review.
The question, then, is what constitutes “too much” protein? International health agencies, including the WHO and the USDA, generally recommend daily protein intakes of 0.75–0.8 grams per kilogram of body weight for adults, which equates to about 45–55 grams for the average adult. For adults under 65, Dr. Antoun’s threshold aligns closely: 0.31–0.36 grams per pound (roughly 0.68–0.8 grams per kg). This matches up with Thai Dietary Reference Intakes (DRIs), which set recommendations at 52–57 grams per day for adults under 51 (Mahidol research, 2015). For older adults, particularly those experiencing weight or muscle loss, a moderate increase in protein may benefit function and quality of life, but experts favor sources like fish, yogurt, and eggs over high-fat red meats.
Yet, many Thais in urban centers now surpass these benchmarks. Studies of Bangkok office workers found protein made up 16% of daily energy intake—well above the Thai DRI of 10–15%—reflecting a wider trend of higher consumption documented in both Thailand and developed economies (Mahidol research, 2015). While urban Thais are at risk of insufficient fiber, potassium, and micronutrients (largely due to low fruit and vegetable consumption), protein intakes are increasingly excessive, a shift attributed to the popularity of Western-style meats, protein shakes, and trendy high-meat diets.
The long-term health impacts of these diet changes are becoming more evident. Carnivore and “all-meat” regimens, says Dr. Antoun, may bring “significant long-term risks,” raising IGF-1 and saturated fat levels, and virtually eliminating essential fiber and antioxidants. The absence of fiber, he warns, disrupts gut health, leading to inflammation, dysbiosis, and greater vulnerability to chronic GI diseases—a message that should resonate in Thailand given the nation’s already low average fiber consumption (men: 7.8g, women: 8g per day vs. recommended 25g). Plant-based proteins, by contrast, bolster both gut ecology and metabolic health.
What’s more, research published in major medical journals shows that while high total protein intake does not always correlate with higher rates of stroke or heart disease, the source of protein matters (see BMJ review, 2020). Cohorts consuming more plant proteins and less animal protein have lower risks of death from all causes, as well as reduced incidence of cancer and cardiovascular death. For diabetes risk, a 2023 review of nearly four million people found that replacing one daily serving of animal protein with plant-based protein (whole grains, legumes, or nuts) can reduce type 2 diabetes risk by 23%.
The risks of excess protein are of special concern for those with impaired kidney function—a significant issue in Thailand, where an estimated 17% of adults have chronic kidney disease stages 3–5 (Thanachayanont et al., 2023). For these individuals, even moderate protein surpluses can hasten kidney decline, as shown in both Thai and international studies. Primary healthcare workers in rural Thailand now use simple food-recall tools to counsel CKD patients toward protein moderation, as access to specialist dietitians remains limited for much of the country. “Protein restriction is one key recommendation in delaying progression of CKD,” notes community nurse research teams. They add that practical dietary assessment tools can help tailor protein advice for those most at risk.
Why are so many Thais—and others in Asia—eating more protein than ever before? The answer lies in both economic transition and food culture. As incomes have risen and Western-style fast food and dietary trends have gained traction, protein-rich meats, snacks, and fortified products have replaced traditional rice- and vegetable-heavy staples. While this has helped alleviate undernutrition in poorer regions, it is now contributing to mounting rates of obesity, type 2 diabetes, and diet-related chronic diseases, especially as more people lead sedentary lifestyles.
Historical nutrition surveys illustrate this rapid change: Thailand’s average protein intake rose from 10% of daily energy in 1960 to 16% by 2009, as carbohydrate intake fell from nearly 80% to under 55%. Fat intake, meanwhile, more than tripled. The rise of single-dish rice meals with fried meats and low vegetables, an easy choice for busy urbanites, has displaced communal, plant-rich meals. This dietary Westernization means that excess protein is often paired with excess sodium, saturated fat, and not enough micronutrients or fiber. The result, as flagged by successive public health surveys, is stubbornly high rates of hypertension, dyslipidemia, and micronutrient deficiency.
Thailand, with a culinary heritage renowned for its diversity of plant-based ingredients, vibrant herbs, and “yum” salads, is well placed to return to a more balanced, fiber-rich, and plant-forward diet—the very style now championed by global longevity researchers. Dr. Antoun points out that centenarians in the world’s “Blue Zones” (Sardinia, Okinawa, Ikaria) generally favor largely plant-based, Mediterranean, pescatarian, or flexitarian diets, with only modest animal protein, and regular periods of fasting. In Thailand, traditional Buddhist and Chinese-Thai vegetarian festivals serve as reminders of this older, healthier way of eating.
If you are concerned about whether you’re meeting your protein needs—or exceeding them—experts now advise checking with a physician and possibly having your IGF-1 levels tested. Dr. Antoun recommends keeping IGF-1 between 130 and 160; below 130 may mean insufficient protein for muscle, whereas above 160 may indicate your body is aging faster than ideal. For the healthiest results, most agencies and research teams suggest not only monitoring your total protein but also its source, quality, and context.
In day-to-day life, the best strategy is a “well-balanced, plant-forward” diet: lots of vegetables, whole grains, nuts, seeds, and fish, with animal protein as a side, not the centerpiece. Mindful preparation—grilling, steaming, limited seasoning—with plenty of fresh herbs and Thai spices can elevate both nutrition and taste. For sedentary office workers, who face higher risks of overweight and micronutrient deficiency, regular physical activity and a return to multi-dish, set-menu eating patterns can also help distribute nutrients more effectively.
Looking ahead, researchers see opportunities in emerging proteins from insects, algae, and fermentation—food areas where Thailand is already a regional innovator. As the world grapples with the dual challenge of rising chronic disease and environmental change, “protein quality, not just quantity, matters more than ever,” asserts a 2025 international review (RSC Advances), which calls for more consumer education and a rethink of protein’s role in diet and health.
For Thai readers, the practical takeaway is clear: You likely need less protein than you think, especially if you already have abundant access to varied foods. Emphasize a colorful, plant-rich plate, enjoy seafood and lean meats in moderation, skip the all-meat fads, and don’t neglect traditional foods high in fiber, micronutrients, and antioxidants. For those with medical conditions, particularly kidney or heart disease, consult health professionals before embarking on any high-protein diet.
Explore traditional Thai dishes like som tum, larb, clear soups with tofu or fish, and stir-fried greens—as well as foods that combine rice with plenty of vegetables and small amounts of protein. Such meals are not only gentle on IGF-1 and the kidneys, but also culturally resonant and proven to support health and longevity.
Recommended Actions for Thai Readers:
- Calculate your personal protein needs based on age, weight, and activity; most adults require only 52–57 grams per day.
- Choose more plant-based protein sources (tofu, legumes, grains) and limit red and processed meat.
- Increase your intake of vegetables, fruits, and whole grains for fiber, micronutrients, and antioxidants.
- For older adults, adjust protein intake if you are losing muscle, choosing fish, eggs, and low-fat dairy.
- Consult a professional at your local health clinic or hospital before making major dietary changes, especially if you have chronic disease.
- Periodically check your health markers, such as blood sugar, kidney function, and, if relevant, IGF-1 levels.
- Reconnect with traditional Thai plant-based meals and eating practices for both health and cultural enjoyment.
By translating the latest global research on protein into the distinct context of Thai diets and lifestyles, everyone—from health officials to parents and working professionals—can better navigate the hype and make choices that sustain well-being for decades to come.
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