Protein is one of the main constituents of a healthy balanced diet. Carbohydrates, protein, and fat primarily form the main constituents. Proteins are considered as the building block of body cells, tissue, structure. Proteins play a vital role in maintaining muscle mass and strength to carry out daily activities. Besides these, protein also helps in weight management. Proteins are rich in fiber, thus keeping us full for a longer period and preventing us from overeating or untimed snacking. This is because proteins take longer to digest as they have a more complex molecular structure. There are some common myths that need to get debunked.
How much you should take – The recommended daily protein intake is 1gm/kg of body weight. It can vary from 0.8-1.2g/kg body weight.
Include protein sources in your daily food – Low-fat milk, soymilk, nuts, paneer, peanut butter, lentils, low-fat yogurt, fish, eggs.
Some common myths related to proteins
Myth - Protein is more essential than carbs
Carbohydrates are the primary source of energy as they get metabolized more quickly in our bodies. Protein plays an important role in repairing and building muscles. If you take inadequate carbs, the ability of the protein to promote growth and repair of cells will be compromised. Hence opt for a well-balanced diet with the right proportion of carbs and proteins.
Myth – High protein diet is key to weight loss
Weight gain is the result of a sedentary lifestyle. If you consume more calories than what you burn through exercise or daily activity, you will gain weight. If you consume a healthy diet along with physical activity, your weight will always be in control. To lose weight, we might need to take a fad diet. Proteins contain 4kcal in1 gm, carb – 4 kcal in 1 gm, and fats – 9 kcal in 1 gm. These should be consumed in moderation with portion control while exercising regularly for effective weight loss.
Myth - All proteins are made equal
We have different sources of proteins with some having more nutritional benefits than others. Animal-based good protein sources are fresh lean meat, poultry, eggs, dairy, and low-fat milk. Plant-based protein sources are beans, legumes, tofu, nuts. These have high nutritional benefits. Whereas processed meats like nuggets, bacon have low protein content but are high on saturated fat content. Thus, we need to take protein sources that contain a mix of other useful nutrients.
Disclaimer: The content on this site is for informational purposes only, and should not be taken as professional medical advice. Always seek the guidance of your doctor or other health professionals for any questions you may have regarding your health or a medical condition.