Protein: Reel, reality and what constitutes a wholesome meal

In the past, a ‘healthy plate’ was the single prominent determinant of what constitutes healthy eating. Things, however, are far more complex today, as awareness grows about each meal, micro meals, snacks and what must comprise each such unit.Even as, on one side, awareness about packaging and labels on packaged foods grows with the new FSSAI (Food Safety and Standards Authority of India) mandates, on the dark side, online/social media continue to influence food fads and generalised opinion gets packaged as expert advice. The flavour of a few seasons now, seems to be protein.ALSO READ |Paying attention to our packaged food India is asking the wrong question about protein, the Physicians Association for Nutrition, India (PAN India) said in a White Paper, issued in the context of the National Nutrition Week between September 1 and 7. “Protein has become one of the most talked-about and most misunderstood topics in nutrition. Conversations are dominated by grams, “complete vs incomplete” labels, and high-protein product marketing. These measures are useful, but none of them alone tells you whether someone’s diet is actually healthy or adequate,” the paper says.The treatise starts by contesting a basic principle: The conventional idea that animal protein is “complete” and plant protein is “incomplete” is oversimplification. Plant foods too contain all the essential amino acids the body needs; the amounts of each just vary by food. Within a varied diet with enough calories, the body gets what it needs across the day; you do not need to combine specific foods at every single meal, the nutritionists argue.Push for proteinAt the heart of the concern is excessive influence wielded on social media that pushes the protein narrative and sits in judgement over those not calibrating their protein per meal or per day. From recommending adding fish and chicken, to protein shakes and even, lately a ‘Profee’ (protein and coffee) the online space has become a hyperactive protein-pushing zone. Algorithms aggressively push recommendations and create fresh anxiety over whether one is getting enough protein or not.Meenakshi Bajaj, dietician, Tamil Nadu Government Multi Super Speciality Hospital, says: “Unfortunately, social media content is available anytime and everywhere, just a swipe away. As a result, it often appears to have more influence than qualified professionals or evidence-based medicine. It is unfortunate that patients, regardless of age or education, can fall prey to food fads. Content shared by influencers, gym trainers, people with large followings, and unqualified health enthusiasts are being followed without checking the source, credentials, or scientific basis.”She adds: “Just yesterday, I met a qualified professional undergoing dialysis who had read on social media that people on dialysis require high protein. While that is correct, the post did not explain appropriate protein sources. He was consuming three to four whole eggs daily, along with 17 to 20 almonds and walnuts, which contributed to very high potassium and phosphorus levels that could be life-threatening. Had he consulted a qualified dietitian, she would have explained suitable food sources and cooking methods to control potassium and phosphorus while still meeting his protein needs.”Another reason why protein has occupied centre stage is the growing use of GLP-1 antagonists, used widely for weight loss. Those on these drugs, are advised to watch muscle loss, a side effect of the process of losing weight. Protein is also said to assist with satiety in managing hunger. During any rapid weight loss process, protein may be burned for energy instead of serving the traditional function of tissue maintenance and repair.The White Paper —Rethinking Protein in Plant-Based Diets — argues that protein should be understood within the context of a person’s complete diet rather than reduced to grams, amino-acid scores or marketing claims.As per the Indian Council for Medical Research -National Institute of Nutrition recommendations, a healthy Indian adult must have approximately 0.83 grams of protein per kilogram of body weight daily, making it about 50 grams of protein for a 60-kg adult. This is the generalised norm, however, children in their growth phase, breastfeeding women, sportspersons and older adults might require more protein, the quantity going up to 2 grams per kg per day.Chennai-based health and fitness coach Priyadarshini Raju says, “I wouldn’t call consuming protein itself a fad, but yes, there is a great deal of hype around protein right now. You don’t need to have protein written on the package of everything that you find in the aisle of a supermarket. However, for our population, a meal is extremely carbohydrate dominant. Just rice, chapati, idlis, dosas.”For clients, her advise is to add a small amount of protein to each meal, as also fibre. But what kind of protein? “Breakfast can be as simple as besan or oats, or if you’re having dosa, just add a little paneer or tofu to it, if you are a vegetarian. Similarly, for lunch, add the same, or fish or chicken. The meal doesn’t have to be protein dominant but yes, there should be a little protein along with your carbs and fibre; fats, anyway, we get enough of in our traditional diets.”Plant vs animal proteinsThe paper pitches a similar angle: “In a varied diet with adequate calories, people generally do not need to combine specific proteins at every meal. Traditional combinations such as rice and dal, roti and chana, or idli and sambar are useful, but the more important issue is eating sufficient quantities of protein-rich foods,” also challenges the familiar claim that animal proteins are “complete” while plant proteins are “incomplete”.Almost all plant foods contain all nine essential amino acids; there is a difference of course, and it lies in their relative proportions. It goes on to recommend prioritising pulses, beans, lentils, soy foods, nuts, seeds and whole grains, as they provide protein along with good fibre, unsaturated fats, vitamins, minerals and beneficial plant compounds.PAN-India also addresses another elephant in the room: Supplements. While arguing that protein supplements are not routinely necessary for healthy adults, they might have a role to play in helping athletes, older people with poor appetite, individuals on GLP-1 medications, or those recovering from illness. Ms. Priyadarshini agrees. “As far as supplements, I might recommend them to people who do are reluctant to bring any protein in their diet, especially vegetarians who have just a carb-loaded diet. Otherwise, I think as long as you’re able to fit in whole foods into your diet, you will be good. That is the best way.” Her vote is for raising awareness of protein consumption and making wholesome food choices.Dr. Bajaj says: “A diversified, wholesome diet especially one with a high dietary diversity score, age-appropriate portion sizes, and foods that are local, traditional, and seasonal rather than packaged or processed would be considered as an ideal prescription for good health.” She explains that the core principles of nutrition prescription are adequacy, individualisation, and avoiding excess. “Therefore, a therapeutic nutrition plan should be guided by ABCDE: anthropometric measures, biochemical parameters, clinical signs and symptoms, dietary assessment, and exercise type, frequency, and intensity. It must also account for age, gender, medical and surgical history, drug–nutrient interactions, food allergies or intolerances, and economic status,” she adds. Food, ergo, is a complex business, best not left in the hands of social media influence.“Protein should not be viewed only as a number on a food label. It is an essential macronutrient that supports growth, development, digestion, immunity, healing, and muscle protein synthesis, especially when combined with resistance training,” Dr. Bajaj notes.