Carbohydrates and protein are two of your body’s main sources for fuel, but some diets (high-protein, low-carb) prioritize one macronutrient over the other. While a diet higher in protein than carbs can help with muscle growth, fat loss, and blood sugar regulation, it may also cause digestive issues.\n<\/p>\n
Protein is more satiating than carbohydrates. \u201cWhen you compare calorie for calorie, protein makes you feel fuller than the other macronutrients (carbohydrates and fat),\u201d Kerry Hackworth, RD, LDN<\/a>, told Health.\n<\/p>\n That can help reduce sugar cravings<\/a> and, over time, may support weight loss by helping you eat fewer calories.\n<\/p>\n Carbohydrates are your body’s preferred source of energy\u2014especially for your brain and during workouts\u2014because they can most easily be converted into sugar (glucose) for a quick boost. Protein can also be converted into glucose and used for energy, but that process is slower and less efficient.\n<\/p>\n \u201cWhen eating fewer carbs [and more protein], you might feel fine during steady activities, but higher intensity exercise or fast thinking can feel tougher,\u201d Dawn Jackson Blatner, RDN, CSSD<\/a>, told Health. \u201cYour body can adapt over time, but it\u2019s not the right fit for everyone.\u201d\n<\/p>\n While more protein can give you more steady energy and fewer \u2018hangry\u2019 crashes, too few carbs can make you feel tired and foggy, and irritable\u2014especially during mentally or physically demanding tasks.\n<\/p>\n Fiber is key for your digestive health and keeping you regular<\/a>\u2014and it’s only found in carbohydrate-rich foods like fruits, vegetables, legumes, and whole grains. Protein also takes longer to digest in the stomach.\n<\/p>\n If you start adding more protein to your diet and don’t get enough digestion-promoting carbs, you could experience constipation and bloating. Not eating enough high-fiber carbs could also negatively impact gut health and chronic disease prevention.\n<\/p>\n Protein is “primarily meant for muscle building and tissue repair,” said Blatner.\n<\/p>\n When you pair that with exercise\u2014specifically resistance or strength training<\/a>\u2014you could reap muscle maintenance and growth benefits, along with some fat loss.\n<\/p>\n Carbohydrates are quickly converted into glucose\u2014and depending on the amount of carbs you ingest, it could lead to blood sugar spikes. Reducing your carb intake and increasing your protein could help lessen the amount and severity of these spikes.\n<\/p>\n A high-protein diet is also more effective at improving improving insulin resistance\u2014key for helping to manage or prevent type 2 diabetes or other metabolic issues.\n<\/p>\n A diet higher in protein may put extra strain on your kidneys. Any excess protein you consume is filtered out through your kidneys. Over time, especially for people with existing kidney issues, this could lead to kidney damage.\n<\/p>\n There are certain groups of people who could benefit from reducing carbohydrate intake and adding more protein to their diet, including:\n<\/p>\n Older adults (to prevent age-related muscle loss) Some groups of people should also be cautious before prioritizing protein over carbohydrates, like:\n<\/p>\n People with kidney conditionsAnyone with gastrointestinal issues who needs a high-fiber dietEndurance athletes who rely on carbs for energyThose prone to disordered eating<\/p>\n
\nPeople with type 2 diabetes or metabolic issues
\nIndividuals who want to lose weight
\nAthletes focused on strength training or muscle gain<\/a><\/p>\n