Myth: you must eat meat for complete protein. Truth: combining plants (beans + rice, hummus + pita) covers all essential amino acids across the day. Myth: high protein harms healthy kidneys. For people without kidney disease, higher protein within normal ranges is not shown to damage kidneys. Myth: more is always better. Beyond need, extra protein is just calories; spread intake and prioritize total day.
Key facts:
- Plants combine to complete protein
- Healthy kidneys handle higher protein
- More ≠ more muscle
- Spread intake across day