Are you getting enough protein? How to hit daily protein targets?
The Dietary Guidelines of Hyderabad-based National Institute of Nutrition (ICMR-NIN), released last year, clearly state that the Recommended Dietary Allowance (RDA) for protein intake is 0.83 grams of protein/kg/day for healthy adults.
Hyderabad: In the last few years, protein has become part of the popular zeitgeist as public health specialists and nutritionists urge Indians to include good quality protein in their diet to fight the metabolic crisis characterized by the rising incidence of diabetes, hypertension and NCDs such as chronic heart and kidney ailments.
The urgency in their pleas for increased daily protein intake is due to studies that indicate widespread protein deficiency. The Indian Marketing Research Bureau (MRBS) study on protein consumption indicates that 73 percent of Indians are protein deficient, while other studies claim that 9 out of 10 Indians consume less inadequate daily protein.
What is the ideal protein intake for an average healthy person?
The Dietary Guidelines of Hyderabad-based National Institute of Nutrition (ICMR-NIN), released last year, clearly state that the Recommended Dietary Allowance (RDA) for protein intake is 0.83 grams of protein/kg/day for healthy adults. This means the RDA for protein is 54 g/day for a person of weight 65 kgs, regardless of physical activity or gender.
The challenge, however, is to achieve our daily target of protein allowance by ensuring we consume high quality protein, since not all proteins are digested and absorbed with equal efficiency.
“An appropriate combination of cereals with pulses in the ratio of 3:1 (raw food weight) can meet all the protein requirements. Addition of 250 ml of milk in our daily diet can further enhance the intake of protein and meet the requirements. For non-vegetarians, high-quality protein from the recommended level of protein can be had from fish, poultry and lean meat or egg consumption,” the NIN dietary recommendations said.
How do vegans get enough protein?
Vegans eating varied diets containing vegetables, beans, grains, nuts and seeds will have no difficulty in obtaining enough protein from their regular diet. Appropriate combination of cereals with pulses in the ratio of 3:1 (raw) is the most efficient way to obtain all the protein content from a vegan diet.
Most vegetarian foods have a protein digestibility range of 70 percent to 85 percent and a balanced vegan diet for a moderately active man provides more than 80gm crude protein per day, which translates to approximately 60gm of quality protein that meets the requirements of all the proteins.
What are sources of protein for vegans?
Pulses: Lentils, green gram, horse gram, black gram, chickpeas, kidney beans, cow peas, soyabean and green peas.
Nuts and Seeds: Almonds, pistachios, cashews, walnuts, hazelnuts, chia seeds, pumpkin seeds, flax seeds and sesame seeds.
What are sources of protein for non-vegetarians:
Flesh foods. eggs and milk
When is protein quality of diet is enhanced?
· When pulses are eaten in combination with cereals
· Cereals are eaten in combination with flesh food, eggs or milk
· Pulses are low-fat and high-fiber foods and contain important vitamins and minerals like iron, potassium, zinc and magnesium
· Do not overdo single protein supplement but eat balanced diet with high-protein food
· Combine cereals and pulses in ratio of 3:1
· Athletes can get recommended amount of protein through appropriate selection of food items
· Protein powders are unnecessary for normal healthy life
· Indiscriminate use of protein as supplements for prolonged periods can affect health
(Source: NIN)
