Flourish your health with plant protein

Human being strives for good physical and mental health. They want to be fit and active so that they can stay free from diseases and explore the world to their fullest. However, to stay active and healthy, one needs not only ample physical exercises but also plentiful of nutrients like protein, carbohydrates, fats, vitamins, minerals, iron etc.

          While the body requires the different types of nutrients, the requirement of protein in the body is most essential. The name ‘protein’ comes from the Greek word proteos, meaning “primary” or “first place”. Proteins are the building blocks of life. Proteins are made up of amino acids that join together to form long chains. There are 20 amino acids that help form the thousands of different proteins in the human body.

 How much protein is needed by the body?

Image source: https://www.dietdoctor.com/high-protein/foods

         The body requires sufficient amount of protein, without which there can be severe health issues like breakdown of tissues leading to loss of muscles. The Dietary Guidelines for Americans, put together by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services, recommend the following daily amounts of protein for different age groups:

·      Children under 4: 13 grams
·       Children aged 4 to 8: 19 grams
·       Children aged 9 to 13: 34 grams
·       Women and girls ages 14 and over: 46 grams
·       Boys aged 14 to 18: 52 grams
·       Men aged 19 and over: 56 grams

The Indian Council of Medical Research (ICMR) recommends that an average adult should consume about one gram of protein per kg of body weight every day. However, unlike to the recommendation of the ICMR, the situation in India is quite different. The Indian Market Research Bureau suggests that protein deficiency in Indians is more than 80%, and as per the recent National Sample Survey, India has a declining per capita protein consumption in both urban and rural areas.

The recommended protein intake for an average Indian man is 54 g/d and for an average Indian woman is 46 g/d, while for children, the recommended daily protein intake is equal for boys and girls up to 9 years of age.

Even though, we celebrate another POSHAN Maah in India throughout September, we need to be aware of how much we know about the importance of protein. Nearly 95% of Indian mothers know of protein as a macro-nutrient but only 3% really understand the importance of consuming protein.  

 Sources of Protein

Image source: https://www.prevention.com/food-nutrition/healthy-eating/g23065278/high-protein-foods/

There are several sources of protein, that can be obtained from animal or plant sources. Some of the high-quality sources of protein include:

•            Fish
•            Poultry
•            Lean beef or pork (in limited amounts)
•       Tofu
•        Eggs
•        Dairy products

But protein can also be obtained from plant-based sources. These include:

•       Nuts
•           Seeds
•           Legumes, like beans, peas, or lentils
•           Grains, like wheat, rice, or corn

As per ICMR 2020 guidelines, children need up to 1.2 g per kg of body weight proteins every day to lead a healthy life. The intake of cereals should be not more than 40% of the total energy, while for pulses, eggs, and flesh foods the total energy percentage can be around 17%, total fat intake is less than or equal to 30%, while milk and milk products intake should be more than or equal to 300ml/day (ICMR-NIN RDA, 2020).

A well-planned vegetarian diet can provide all the necessary nutrients, including protein. High protein sources such soyabeans, tofu, lentils, chickpeas, kidney beans, nuts and seeds are all great examples of quality vegetarian protein.

Good sources of vegetarian protein are pulses, which also offer other nutrients like fibre and iron. A sentiment is shared by Ms. Inoshi Sharma, Director - Social and Behaviour Change at FSSAI who asserted, 

"If you are following a plant-based diet or you are a vegetarian, you get all the requirements of protein. A combination of rice/wheat and dal is a wholesome meal and added with some vegetables and salad, fulfils all the nutritional requirements for the entire day."

How much protein does Indians consume?

The table-1 below shows the trends in dietary protein and energy intakes in men and women from different areas of India.

 Source: Swaminathan, S., Vaz, M., & Kurpad, A. (2012). Protein intakes in India. British Journal of Nutrition, 108(S2), S50-S58. doi:10.1017/S0007114512002413

While table 2 shows the sources of dietary protein and protein quality in different diets in India

Source: Swaminathan, S., Vaz, M., & Kurpad, A. (2012). Protein intakes in India. British Journal of Nutrition, 108(S2), S50-S58. doi:10.1017/S0007114512002413

While the source of protein as found from the study are cereals, millets, pulses and legumes, nuts and oil seeds, fish and flesh food, milk and milk products, the study shows that consumption of vegetarian foods provides ample source of protein, that are quite inexpensive compared to fish and flesh foods.

As Dr Raj Bhandari, Member, National Technical Board of Nutrition and Health at NITI Aayog says, 

"Consumption of protein-rich food and pulses which are inexpensive and a natural choice, high in fibre and rich source of iron also, need to be made known of, for instance Soybean is a complete protein comparable to animal protein."

It is of utmost importance to learn about diet diversity wherein multiple sources of protein can be considered based on consumption patterns, availability, and access for appropriate diversified good quality protein intake choices.

 Importance of plant protein in daily diet

Image Source: https://www.thespruceeats.com/what-is-plant-protein-and-how-is-it-used-5114486

Plant protein is the protein found in plants only, not from fish or animals. It can include a variety of foods, though mainly plant proteins are found in nuts (both raw and roasted), legumes, seeds and beans. Potatoes and some other vegetables also contain protein, including broccoli, kale, asparagus and mushrooms.

All plant protein can be a good alternative of the different sources of protein. All plant protein can be composed of different sources such as soybean, wheat, and yellow pea. Soybean is a source of high-quality protein. It is not just a rich source of plant protein but is also rich in iron, fibre, phosphorus, and several other vital nutrients. All plant protein powder helps bridge the protein gap and provide a balanced protein diet, especially for people consuming vegetarian diet only.

This is the end of my second blog on Staying fit and Healthy. May everyone on this planet be blessed with good health of the body and mind.

References:

•  https://medlineplus.gov/ency/article/002467.htm
• https://www.healthline.com/nutrition/functions-of-protein#TOC_TITLE_HDR_11
• https://www.webmd.com/diet/benefits-protein
• https://www.ndtv.com/health/protein-day-2021-special-indias-right-to-protein-needs-immediate-attention-2379790
• https://www.outlookindia.com/website/story/poshan-news-protein-quality-and-quantity-key-factors-to-achieve-good-health-and-combat-malnutrition/396013
•  Swaminathan, S., Vaz, M., & Kurpad, A. (2012). Protein intakes in India. British Journal of Nutrition, 108(S2), S50-S58. doi:10.1017/S0007114512002413

• https://www.thespruceeats.com/what-is-plant-protein-and-how-is-it-used-5114486