Are you among the 90% who don't know the body's daily protein requirement?
Almost 80% of our Indian population don't meet their daily protein requirements and 90% of the Indian population aren't aware of their daily protein requirements. 9 out of 10 people don’t meet their daily protein requirements. Are you one of them?
In today’s time and age, thanks to the proliferation of the Internet, we are all aware of the importance of protein in our diet but in spite of that, we regularly come across statements like –
- Almost 80% of our Indian population don't meet their daily protein requirements and 90% of the Indian population aren't aware of their daily protein requirements
- 9 out of 10 people don’t meet their daily protein requirements.
- Nearly 1 in every 4 Indians is obese as per the latest National Family Health Survey (NFHS-5) data.
This might make one wonder what the problem is and though we know that protein is important but lack of knowledge about the significance of proteins apart from muscle building, misconceptions about which food contains protein or how much protein to intake are some of the major reasons for the same. In an interview with HT Lifestyle, Azhar Ali Sayed, Healthtech StartUp Founder and Health and Wellness Coach, highlighted, “Proteins do a lot more than just building muscles but unfortunately the understanding of the role of proteins is just limited to its muscle building ability.”
Asserting that proteins are directly or indirectly involved in almost every function of a human body, he shared, “Less protein amounts to protein deficiency. Major health problems, low energy levels, fatigue, weakness and frequently falling sick are the common symptoms of protein deficiency. Protein helps in brain function, boosting metabolism, recovery from injuries, keeps various parts of the body healthy and even keeps the body fuller for longer.”
Now that we know how protein is beneficial let us look at how much protein consumption and what foods are required to stay fit and healthy. Azhar Ali Sayed said, “Though this aspect would vary from person to person based on their age, sex, activity levels and clinical conditions, for general population, body weight(kg) 1.4 to 2.2 gms of protein for men and body weight (kg) 1 to 1.6 gms of protein is a good range. It is to be noted that all proteins are not equal, the bioavailability and amino acid profile varies which makes a few sources better than other.”
He elaborated, “Proteins are a group of amino acids and amino acids are further divided into essential amino acids and non-essential amino acids. There are 9 essential amino acids which our body cannot synthesize on its own and therefore checking for complete protein sources on your plate is the top advice. What are the best sources of complete proteins? And how much protein can we get from them? These are something that many aren’t aware about. Specially for vegetarians and vegans, it becomes quite a challenge to meet their daily protein requirements.”
The health expert listed 10 foods with their protein content to help you meet your daily protein requirements:
1. 100g of meat gives approx. 20 to 24g Protein
2. 100g of Paneer is approx. 24g protein
3. 3 Whole Eggs will give approx. 18g Proteins
4. 100g Soya Chunk 52g Protein
5. 100g Soya Bean, White gives approx. 38g protein
6. 100g Soya Bean, Brown gives approx. 35g protein
7. 30g Hemp Seeds give you approx. 10g
8. 30g Pistachios give you approx. 7g proteins
9. 30g of watermelon seeds give you approx. 10g of protein
10. 1 Glass of Cow’s milk gives approx. 10g of protein
Azhar Ali Sayed suggested, “Mix and match the combinations from the above list to successfully meet your daily protein requirements. This 1 change in your diet can help you in your weight loss journey, make you feel energetic, keep your blood sugars stable, help you recover faster and keep you away from weakness and frequently falling sick."