The first myth is that Indians are protein deficient.
However, an analysis of NSS (National Sample Survey) household food intakes showed that the risk of protein deficiency (adjusted for digestible quality) in India was low in adults and non-existent at younger ages
Another myth that Protein as the critical limiting factor for growth.
Infant growth is primarily energy-dependent.
Adequate energy intake ensures sufficient protein intake.
Protein Requirement
Protein to Energy Ratio (PER): A rational way to view protein requirement is in terms of the PER.
PER requirement:
5% for one-year-old children
9% in active adulthood
12% in inactive elderly
Higher PER for sedentary individuals
Lower PER for active individuals
Food Sources for Protein (PER of different foods)
Cereals: 6%
Lentils: 18%
Milk: 20%
Egg: 30%
Lean meat: 75%
Fats and sugar: 0%
A mixed diet with protein foods, fats, and sugar has a lower PER.
Protein Intake Recommendations
Infants: Supplement cereal-based diets with lentils or animal protein.
Older children: Include lentils or animal foods in cereal-dominant diets.
Adults: Progressively reduce cereals and increase protein-rich foods as PER increases.
Myths about Protein and Exercise
High protein for exercise: A high-quality mixed meal is sufficient for post-exercise protein needs.
Excess protein for muscle growth: Excessive protein intake does not significantly increase muscle mass.
Risks of Excessive Protein
Bone resorption and renal disease: High protein intake can increase these risks.
Negative impact on white blood cells: Excessive protein intake can negatively affect white blood cells.
Cardiovascular disease risk: High protein intake may be linked to ischemic cardiovascular disease.
Conclusion
India does not have a rampant protein deficiency.
Good protein is essential but should be consumed in moderation.
Natural plant and animal foods provide sufficient protein.
Focus on a balanced diet from natural sources rather than supplements.
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