One of the most asked questions is whether Indians get sufficient protein or not? In fact, it is one of the most well-articulated chapters in the recently released dietary guidelines by the National Institute of Nutrition. It is evident that Indians require increased protein consumption for the development of muscle mass and metabolic health.
Our food should contain about 15 per cent calories from protein sources (about 0.8 gm/kg of body weight). The best distribution of protein is 25 per cent with each major meal and the remaining 25 per cent divided between two snacks. Interestingly, a protein snack before sleeping improves muscle building through the night.
While there is often a tendency to turn to non-vegetarian sources (eggs, lean meats) for augmenting protein intake, the guidelines succinctly advocate for the combination of cereals (such as wheat and millets) with pulses (including lentils, chickpeas, green gram, rajma, soybeans, tofu and cowpeas) in a ratio of 3:1 to enhance protein quality. Specifically, whole eggs are a good form of protein, are easily available, and should be consumed by all except those with markedly high cholesterol.
There is an increased need for protein in children, pregnant women (requiring an additional 8-18 grams per day), the elderly, and individuals with chronic illnesses, cancer, or those recovering from surgery or a significant infection of COVID-19. On the other hand, protein should be judiciously taken and even reduced in people with kidney disease or with high uric acid levels.
The above approach should provide enough protein from specified dietary sources and extra protein supplements are not required. In this context, cautionary advice against the prolonged intake of protein supplements is well-founded. However, statements such as the potential increase in the risk of certain non-communicable diseases due to the intake of Branched Chain Amino Acids (essential proteins found in whey protein) should be tempered, as the evidence supporting such claims is not yet conclusive.
CHOOSE THE RIGHT CARBS
Carbohydrates, often regarded as the cornerstone of our diets, raise a fundamental question: What types of carbohydrates should we prioritise? Among them, whole grains such as millets, quinoa and oats are highlighted for their nutritional value, yet it’s crucial to recognise their disparities. For instance, barley (jau) has a high fibre content and a low glycemic index (denoting a lower rise in blood sugar after consumption), making it a favourable choice for individuals with obesity or diabetes.
Conversely, finger millet (ragi) is rich in calcium, which is beneficial for those with dietary calcium needs, but its relatively high glycemic index renders it less suitable for those with diabetes. Despite recent criticisms, wheat (gehun) remains a budget-friendly and nutritious option. A single medium-sized roti contains approximately 3 grams of fibre and 3.8 grams of protein. If one consumes four such rotis daily, they will fulfil about 12 grams of fibre (roughly one-third of the daily requirement) and 15 grams of protein (equivalent to 26 per cent of the daily protein requirement). It would be best to have wheat mixed with jowar or besan to have the least sugar excursions after meals. These insights, integral to the metabolically friendly needs of Indians, warrant discussion.
WHY MONOUNSATURATED FATS?
The emphasis placed on “good fats” like polyunsaturated fatty acids found in nuts, seeds, soybeans, fish, grains, millets, green leafy vegetables, and fenugreek is commendable. However, it’s imperative to note that another category of beneficial fats, monounsaturated fatty acids, is equally if not more deserving of attention. These fats, present in oils such as mustard, olive, and canola, as well as in almonds, peanuts, avocado, etc, offer significant health benefits. They should be included in dietary guidelines, which could add a dedicated paragraph in certain chapters to address dietary considerations for patients with diabetes and heart disease.
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First uploaded on: 31-05-2024 at 07:43 IST
