Should You Be Worried About Protein and Cancer? Let’s Set the Record Straight.
“I’m ready to quit protein,” read the message that popped up in my inbox last week. “I just watched a viral video about how protein activates cancer-promoting pathways, and now I’m terrified.”
It’s the third such message I’ve received this month, and it perfectly captures the current protein panic sweeping through social media.
I had to smile—not because her concern wasn’t valid, but because it reminded me of the time everyone swore eggs would kill us, then redeemed them, then vilified them again. (At this point, eggs have had more plot twists than a Netflix series.)
But before you break up with your salmon fillet, let’s take a breath and look at what the science actually tells us.
The Plot Twist Nobody Expected
Despite what those viral posts claim, large-scale studies have not found a direct link between total protein intake and increased cancer risk. In fact, when researchers pooled data from nearly 300,000 people, they found no effect of protein intake on cancer mortality.
But—and here’s where nuance matters—not all protein sources are created equal.
🔹 Plant-based proteins? No association with increased cancer risk.
🔹 Lean animal proteins (chicken, fish, eggs, dairy)? No consistent evidence linking them to cancer.
🔹 Processed meats? Different story—regular consumption has been linked to an increased risk of colorectal cancer.
Why Your Body’s “Growth Switch” Isn’t a Self-Destruct Button
Now, I know what you’re thinking: “But what about that mTOR pathway everyone keeps talking about?” (Okay, maybe you weren’t thinking that exactly, but stick with me.)
Yes, protein activates mTOR, a pathway involved in cell growth, repair, and metabolism. And yes, cancer involves uncontrolled cell growth. But here’s the key difference:
⚡ Thinking protein causes cancer because it activates mTOR is like thinking your car will crash because it has an accelerator. Your body has brakes too—mechanisms that regulate cell growth, repair DNA damage, and clear out faulty cells (like autophagy, activated by fasting and exercise).
In fact, mTOR activation in the right context is beneficial—it’s essential for muscle growth, immune function, and recovery. The real issue isn’t protein itself, but chronically elevated mTOR due to poor metabolic health, obesity, and insulin resistance.
The Real Risk? Not Getting Enough Protein.
Ironically, not eating enough protein is a far bigger concern than eating too much.
✔️ Low protein intake is linked to muscle loss, weakened immunity, and slower recovery from illness—including cancer.
✔️ Cancer patients are actually advised to increase their protein intake to maintain muscle mass and improve treatment outcomes.
✔️ Older adults who eat more protein have better longevity and a lower risk of frailty.
The sweet spot? If you want to maintain muscle, metabolism, and long-term health, research suggests 1.6 to 2 grams of protein per kilogram of body weight per day—far higher than the outdated 0.8 g/kg minimum that many still follow.
So What Should You Do?
1️⃣ Keep eating protein. Your body needs it for muscle, metabolism, and overall health.
2️⃣ Choose high-quality sources. Lean meats, fish, eggs, dairy, and plant-based proteins all have their place. Skip the processed meats and the vegan Frankenfoods.
3️⃣ Remember that balance matters. Protein is just one piece of the puzzle—fibre-rich veggies, legumes, wholegrains, healthy fats, and movement are just as crucial.
As one of my clients recently joked, “So you’re telling me I’ve been afraid of chicken breast when I should have been afraid of not eating enough of it?”
Exactly.