The Top Ten Myths About Protein and Its Importance for Women’s Health

Tuesday, January 21, 2025

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Protein is often painted as the cornerstone of a balanced diet, yet many misconceptions surround it. For women, especially those over 30, understanding protein's role in their health is crucial.
This blog will debunk the ten most common myths about protein and explain why it's essential for women's health.

Myth 1: Eating Protein Will Make You Fat

Many believe that a high-protein diet leads to weight gain. However, weight gain occurs when you consume more calories than you expend, regardless of the macronutrient source.

In fact, protein can aid in weight management by helping you feel fuller longer. Studies have shown that higher protein intake can help reduce hunger levels, leading to lower overall calorie consumption.

Myth 2: Protein Is Only for Bodybuilders

While athletes and bodybuilders may focus on protein for muscle building, it’s a vital nutrient for everyone.

Protein is essential for various bodily functions, including hormone production, immune response, and tissue repair. For older women, adequate protein intake is vital for preserving muscle mass, which helps protect bone. Muscle mass and bone density decline with age.

Myth 3: Eating Protein Will Damage Your Kidneys

One of the most concerning myths is that high-protein diets can damage kidney function. This belief stems from studies involving individuals with existing kidney disease. However, for healthy individuals, there is no evidence that high protein intake negatively affects kidney health. In fact, adequate protein can help maintain a healthy weight, reducing kidney strain.

Myth 4: You Only Need Protein After Exercise

While it's true that post-workout protein consumption aids muscle recovery, your body needs protein throughout the day. This nutrient plays a critical role in various bodily functions, such as enzyme production and hormone balance. For older women, distributing protein intake throughout the day can better support muscle health, balance blood sugar and prevent age-related muscle loss, known as sarcopenia.

Myth 5: All Protein Sources Are Equal

Not all proteins are created equal. Animal-based proteins (like eggs, meat, and dairy) contain all essential amino acids, making them complete proteins. Plant-based proteins, while nutritious, may lack one or more essential amino acids. For older women, appropriately combining plant proteins (like beans, legumes, and grains) ensures they meet their amino acid needs.

Myth 6: You Can't Get Enough Protein on a Plant-Based Diet

While it may require some planning, it's entirely possible to meet protein needs on a plant-based diet. Many plant-based sources, such as lentils, chickpeas, quinoa, and tofu, can provide ample protein. Women over 30 can meet their needs while also benefiting from the numerous health advantages of plant-based diets.

Myth 7: Protein Powders Are Necessary for Muscle Building

While protein powders can be convenient, they are not necessary for muscle building. Whole food sources of protein provide not only the protein you need but also essential nutrients like vitamins and minerals. Focusing on real foods—like lean meats, fish, dairy, nuts, beans, and whole grains—can help meet dietary needs effectively.

Myth 8: High Protein Diets Lead to Osteoporosis

Contrary to this myth, adequate protein is crucial for bone health, particularly in older women at risk for osteoporosis. Studies show that protein intake positively correlates with bone density, helping to strengthen bones and reduce fracture risks.

Truth: Protein aids in the absorption of calcium and collagen formation, both vital for bone structure.

Myth 9: High Protein Is Bad for Your Heart

Protein's relationship with heart health depends significantly on the source.

While grain-fed red meat and processed meats can contribute to heart disease when consumed in excess, along with a diet high in processed foods, lean proteins like grass-fed and finished beef, pastured chicken, wild-caught fish, and plant-based options pose minimal risk.

Incorporating a variety of protein sources can help ensure heart health while still meeting dietary needs. Some of these foods can include:

  • Grass-fed and finished beef
  • Lean poultry (chicken, turkey)
  • Fatty fish (salmon, mackerel, tuna)
  • Lentils, chickpeas, and black beans
  • Nuts and seeds (almonds, walnuts, chia seeds)
  • Tofu and tempeh
  • Low-fat dairy (Greek yogurt, cottage cheese)
  • Eggs

Myth 10: Once You Meet Your Protein Needs, You Don't Need to Worry About It

It’s a misconception that protein needs are fixed and that once you meet your requirements, you’re done. Protein needs can vary with age, activity level, and health status. For older women, especially, it's crucial to monitor protein intake to adapt to changes in body composition. Adequate protein intake is essential for muscle building, blood sugar control, and curbing sugar cravings.

The Takeaway – Focus on Real Food

Many common myths can lead to misconceptions about protein's necessity and its effect on health. Understanding the pivotal role of protein in muscle preservation, blood sugar control, and bone strength is vital.

For older women, prioritizing real food sources of protein is crucial. Incorporating balanced meals containing various protein sources can support overall health, improve quality of life, and reduce the risk of chronic diseases.

Emphasizing a diet rich in whole foods, rather than relying on convenience and processed foods high in sugar and preservatives, is the best route to ensure well-rounded nutrition and optimal health.

As you navigate your dietary choices, remember to keep in mind that when you meet your protein needs first, you will avoid sugar crashes, cravings and weight gain.

You will begin to feel the freedom that comes from feeling satiated and balanced.

For more tips and tricks as well as some delicious and simple recipes, make sure you download my FREE protein guide How Can Protein Help You Lose Weight? It’s Not What You Think! HERE.

Warmly,
Monica

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Hi, I’m Monica!

Certified Nutritionist and Functional Medicine Practitioner

I’m a Certified Nutritionist and a Functional Medicine Practitioner. My training as a dietitian with a Masters degree, who chose a career in nutrition and dietetics did not prepare me for my health journey ahead.

A stressful job, combined with hormonal imbalance and a history of blood sugar swings was the perfect storm for a health breakdown.

I found the help I needed by searching as a patient; not a clinician. When I found relief I knew I had to dedicate myself to guiding others toward restored health, through finding root causes. I found blood sugar regulation to be at the core of chronic illness.

I’m here to guide and support you and show you the way. I’m dedicated to sharing the tools I’ve acquired along the way. You can expect me to bring information to you about health topics that will help you find robust health!

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