The ICMR highlighted in its most recent dietary guidelines the need of consuming high-quality protein on a daily basis and that meeting one’s needs for all essential amino acids (EAA) should be the main focus.
A updated dietary report for Indians was released by the Indian Council of Medical Research (ICMR) and the National Institute of Nutrition (NIN) after a span of thirteen years.
In the 148-page paper with 17 dietary advice, the research agency reported that the impact of undernutrition has led to an increase in the incidence of non-communicable diseases such as obesity, type 2 diabetes, and heart ailments.
The health research body recommended that individuals avoid protein supplements, minimize their intake of sugar and oil, and maintain a varied and well-balanced diet, among other 17 tips.
The body emphasized the need of eating high-quality protein on a daily basis and that meeting one’s needs for all essential amino acids should be the main challenge (EAA).
An individual should consume 0.66 to 0.83 grams of protein per kilogram of bodyweight per day, according to the ICMR.
WHY DID THE ICMR ADVISE AVOIDANCE OF PROTEIN SUPPLEMENTS?
For some time now, protein powders and supplements have been available in the nutrition market. A lot of people who work out or lift weights have been taking protein supplements, particularly if they eat vegetarian food to reach their recommended daily dose of protein.
Many individuals who lead active lifestyles end up using protein powders or supplements for muscle growth and repair as well as to reduce their calorie intake, as protein is necessary for the body to accomplish numerous key processes, including the development of muscle mass, which helps to postpone the aging process.
But the ICMR cautioned against taking protein supplements and suggested against taking large amounts of protein on a daily basis because they might contain artificial flavoring, non-caloric sweeteners, and added sugars.
IndiaToday spoke with experts.To learn more about this ICMR recommendation and if taking protein supplements is necessary or not.
Although protein supplements may seem handy, Sheela Joseph, Consultant Nutritionist at SPARSH Hospital in Bangalore, stated that they should not be used in place of a well-balanced diet full of real foods.
“It’s essential to prioritise a varied and nutrient-dense diet to support overall health and well-being, something that ICMR is emphasising in its report,” Sheela Joseph, a nutritionist, said.
According to dietitian Dr. Debjani Banerjee of PSRI Hospital in New Delhi, protein supplements should only be taken under a physician’s supervision.
“While the functions of protein supplements are to build muscle for recovery and encourage healthy weight loss, it is better to get it from natural protein sources like pulses, nuts, eggs, fish and chicken,” Dr. Banerjee told India Today.Within.
According to the expert, a person should only use a protein supplement if their diet is “insufficient for the protein demand.”
According to nutritionist Sangeetha Aiyer, the goal of ICMR was to enable India’s population of nearly 1.4 billion people to “consume a balanced and diverse diet.”
“The more diverse your nutrition is, whether you’re a vegetarian or a non-vegetarian, eating a nutritionally diverse diet will ensure that you get not just the sufficient amount of protein but also other micronutrients,” Aiyer told India Today. In.
Whether a person is a vegetarian or not, the nutritionist claimed that people have been drawn to “processed protein without first fixing their baseline nutrition and diet which form the majority of their protein intake.” High-quality whey protein can make up for any deficiencies brought on by forgetfulness, accessibility, ease of use, or dietary preferences.”
“ICMR intends to reduce your dependence on exogenous protein,” she continued. Exogenous protein is processed and lacking in other micronutrients.
The main takeaway from this, according to Aiyer, is to steer clear of using protein powders carelessly, to thoroughly investigate high-quality protein powders before purchasing them, and to limit daily consumption.
Research has brought attention to product mislabeling, excessive use of artificial sweeteners, and pesticide use in protein powders.
As per the reports from the past, Vinusha, MSC Clinical Nutrition and Dietetics, Apollo Clinic, Bengaluru, stated that “70% of the most popular protein supplements sold in India were mislabelled and some even contained toxins.”
“These protein supplements also have half of the protein supplements as advertised and at times had a higher quantity of cheaper quality protein,” stated Vinusha.
Depending on a person’s health state, Edwina Raj, Head of Services, Clinical Nutrition & Dietetics, Aster CMI Hospital, Bangalore, advised that the necessity, duration, and dosage of supplements be carefully considered.
“Before self-administering any supplement that may have a negative effect on your health, one should have a registered dietitian evaluate their current intake and analyze any protein deficiencies. Edwina Raj stated, “The ICMR issued a warning against the increasing trend of supplement usage.
Although not all protein supplements are harmful, the ICMR is exercising prudence and establishing these guidelines for the general public, according to Sushma PS, Chief Dietician, Jindal Naturecure Institute.
“To guarantee an adequate intake of vital amino acids and other nutrients, they recommend consuming a range of protein-rich foods so that people may satisfy their protein demands and also get the benefits of vitamins, minerals and antioxidants from real whole food sources,” the expert stated.
CAN PROTEINS WORK ALONE TO GROW MUSCLE MASS?
Protein is needed to keep muscle mass at a high level. But protein can’t develop a lot of muscle mass on its own. Carbohydrates and lipids are necessary for the proper use of proteins.
According to ICMR, proteins are unlikely to be employed for muscle growth in the absence of sufficient physical exercise.
WHAT ARE THE BODY’S EXCESS PROTEIN EFFECTS?
The research group noted in its analysis that long-term high protein intake is linked to possible risks such renal disease and bone mineral loss.
On the other hand, getting enough protein from a balanced diet might not be harmful.
Although there may be regulatory issues with protein supplements or powders, they are nevertheless necessary for people whose diets do not contain enough vital amino acids.
Before taking protein supplements, speak with a dietitian or other healthcare provider and do your homework, the experts advised. They also stated that one should rely more on whole meals for their nutritional intake.