HEALTH & PROTEIN

Introduction

Nowadays, the term “protein” has become a trending topic in many health discussions. We millennials often consider “protein” as a solution to many health problems, such as diabetes, weight loss, immunity, muscle growth, and physical strength. We can find a lot of information about protein on the internet, while most of it is correct, but we need to understand it from the perspective of an individual’s requirements.
We will try to simplify and understand more about proteins, like what they are, why we need them, how much we need them, and other related aspects of protein from a layman’s point of view. We will also discuss the recommendations of various institutions and what they mean to us.

Why are we eating low-protein foods? Lifestyle could be the culprit.

Many of us are highly qualified and skilled people who work for international companies, and many of us have homes that are an hour or two drive from where we work. Usually our mornings are busy, and we don’t have much time to make a wholesome and healthy breakfast. Instead, we prefer restaurant food, which tastes great, but is it healthy?

Already stressed from the previous day’s work, we go to the office canteen or nearby cafes after a quick morning meeting to get coffee, cigarettes, and maybe an egg puff or samosa. By lunchtime, we’re full of junk food, but we’re still hungry all the time, which makes us crave for restaurant food.

Around 5 p.m., we start eating again. Again, we choose pani puri, or samosas and our national drink “Chai” with some biscuits. When we get home from work at 9 or 9:30 p.m, we will be too tired to cook (most of the time) a wholesome meal. Instead, we order our favourite biriyanis through food delivery apps. On the weekends, we do the same thing—we binge-watch, drink, and eat.
In most cases, we are eating foods high in calories but not rich in nutrition. Most of the time, the foods that we eat are not satiating; and we end up eating a lot of it. In these cases, the majority of calories come from carbohydrates and unhealthy fats, but not enough from protein. Foods that contain protein also contain a variety of vitamins and minerals. So, eating foods rich in protein and fiber will offer us fulfilment, reduce cravings, and keep us full for a long time.

The Protein Deficiency Diet Problem in India:

Do you know that most Indians are protein deficient, consuming an average of 47 g per day, whereas the recommended amount is at least 55 to 65 g per day? So, what will happen then? We constantly find ourselves physically stressed and mentally drained, impacting our gut health, energy levels, and overall well-being. Over time, our health deteriorates, especially as we approach midlife. Many of us in our mid-thirties already have symptoms of fatigue, waking up tired, low energy levels, digestive issues, ulcers, piles, constipation, protruding bellies, bloating, weak sex drive, and hair loss. Some of us are even at risk of developing diabetes.

Steps to improve your health and protein intake

There’s no universal solution; however, we can control certain essential aspects of our lives to improve our health.

• Managing stress: Prioritizing sleep over the screen is one of the strategies.
• Know your food: Choose healthy and tasty foods. Try to understand the nutritional value of the foods you eat. It will help you choose the foods that are better for your health. Don’t overcommit to strictly healthy but not-so-great-tasting foods. It is impractical and frequently leads to the complete abandonment of healthy eating habits. While carbohydrates are essential, be mindful of quantities, and the same goes for fats. Additionally, include seeds like chia seeds, almonds, walnuts, and flax seeds in your diet, as they provide beneficial fibers and omega-3 fatty acids crucial for heart, brain, muscle, and joint health. A single serving per day can yield long-term benefits.
• Eat enough protein: We should aim for at least 0.8g of protein per kg of body weight. This is only for maintenance. Our protein intake changes with age and physical demands. Elderly people, athletes, pregnant women, lactating women, and individuals who hit the gym more than three times a week should aim for at least 1.2 g/kg/day to prevent muscle loss, except for those with kidney-related problems.
• Another vital factor to consider is that we should include high-quality, complete protein sources that are rich in all essential amino acids in our diet. For this, we should make a conscious effort to select proper foods that have higher PDCAAs (more on PDCAAs later). Especially vegetarians should include a variety of foods in their diet to fulfil their daily protein (Complete protein) intake.
• Limit sugar consumption: While complete avoidance may not be practical, try to limit sugar intake as much as possible. Consuming a small quantities of sugar as a part of regular, healthy diet will not cause any significant health problems.
• Lift weights: This applies to both men and women. Dedicate 30 to 45 minutes, three times a week, to weightlifting. Choose weights challenging to your strength level and make lifting a habit, as it forms a foundational pillar of a healthy lifestyle.
• Lifestyle choices: Completely avoid smoking and limit alcohol intake.
• Hydration: Drink an adequate amount of water.

Remember, a happy mind resides in a healthy body. Take steps today for a healthier life, and your future self will thank you.

To be continued…