Overview

• German nutrition experts say most people meet protein needs through varied diets and warn that processed high-protein products often replace nutrient-rich foods and add costly additives.
• A University of Southern California study found adults aged 50–65 consuming over 20% of calories from protein faced a 75% higher overall mortality risk and quadrupled cancer death rates.
• Long-term data indicate negative outcomes stem mainly from animal proteins, whereas plant-based proteins showed no link to elevated mortality or cancer risk.
• Updated German dietary guidelines now recommend reducing meat intake and boosting whole grains and fiber-rich foods to support gut health.
• Authorities advise healthy adults to consume 0.8 g of protein per kilogram of body weight daily (1.0 g/kg after 65) and caution that excess protein can strain kidneys in those with reduced function.