KEY STORY
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As children, we often saw our elders fetch tins and boxes of “proteins” or “protein-rich” biscuits etc to add to the milk we drank. Almost all “energy powders” that were spooned into the milk we drank touted the addition of proteins to our diets. Now, as grown-ups, we see serious bodybuilders and sportspersons, fitness enthusiasts, marathoners – all talking about the protein supplements that they take.
What are proteins?
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These building blocks of almost everything in our body are actually a highly complex nutritional substance that is present in all living organisms. Proteins are directly involved in the chemical processes essential for life.
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In fact, they are so essential that when they were first recognized by chemists in the early 19th century, a Swedish chemist Jöns Jacob Berzelius, in 1838 coined the term protein, a word derived from the Greek prōteios, meaning “holding first place.” This is truly a prime building block of energy and structure in our body.
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A study published in 2015 in the Journal of Nutrition found that teenagers who consumed high-protein afternoon snacks showed improved appetite, satiety and diet quality, better moods and better cognition. That meant they did not stress eat, nor binge to the limit of developing an eating disorder that affects weight. So taking adequate proteins in food aids weight loss, halts excess weight gain.
How much protein?
10 to 35 per cent of daily calories must come from protein.
Depends upon the total calories needed or consumed by the individual.
Most people need 20 to 30 grams of protein per meal
Non-athletes: need roughly 0.8 grams of protein per kilogram of body weight per day.
An athlete may need more proteins
Your doctor is the best person to advise you on what is the best intake for youWhat happens if we have protein deficiency?
Protein deficiency, also called hypoproteinemia, is usually tied to overall low protein intake. A range of symptoms appear on our body, which can vary based on the severity of the deficiency, say experts.Symptoms from mild to moderate to severe deficiency:
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An increased appetite for protein foods
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Constant weakness
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Constant fatigue
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Low immunity
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Constant hunger
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Thinning hair
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Brittle nails
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Dry, flaky skin
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Stomach bloating
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Liver failure
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Ruptures in skin
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Stunted growth
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Porous and thin bones
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One of the most common signs that you’re not getting enough protein is swelling (also called oedema), especially in your abdomen, legs, feet, around your eyes and on your hands. The proteins that circulate in your blood — albumin, in particular — help keep fluid from building up in your tissues. Your doctor can diagnose if it is protein deficiency or something else that is causing oedema, so consult the expert.
What causes protein deficiency:
United diagnosticss
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Malnutrition
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Inadequate protein intake
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Underlying health condition, like celiac or Crohn’s disease or an auto-immune disorder
If you are low on proteins, your doctor might recommend protein supplements in addition to your food intake. However, we suggest that you do not take the salesman’s advice but that of your doctor when you decide on protein supplements. Apart from supplements, just upping your intake of protein-rich foods will make the task easier.
Food sources of proteins:
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Sprouted moong
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All types of pulses (Toovar, Urad, Chana, Masoor, Moong)
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Oats
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Whole grains (quinoa, Dalia)
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Dried fruits, nuts and seeds (almonds, pistachios, cashews, and flax seeds)
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Legumes (lentils and beans)
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Eggs – especially egg whites (the egg yolk has high cholesterol content)
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Peanut butter, groundnuts
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Seafood (fish or shrimp)
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Poultry (chicken or turkey)
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Dairy products (Dahi, paneer, Greek yoghurt or cottage cheese)
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
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