Welcome to Nutrition by Sahiba
Episode 19
The Indian Council of Medical Research (ICMR) recently advised against the unnecessary use of protein supplements. This has sparked a debate among fitness enthusiasts and the general public. As a sports and wellness nutrition expert, I aim to provide clarity on this topic by examining the myths and facts surrounding protein supplements and understanding our dietary needs.
Nutritional Deficiencies in the Indian Diet
Despite being an agriculturally rich nation, the Indian diet is often nutritionally deficient. This paradox arises from the imbalance in our dietary habits. While we have access to a variety of foods, our dietary patterns tend to favour certain food groups over others, leading to deficiencies.
Overconsumption of Cereals: A Major Concern
Cereals form a significant portion of the Indian diet, often accounting for 50-70% of our daily intake. While cereals are an essential source of carbohydrates, their overconsumption can have adverse effects, including:
-Obesity: Excess carbohydrate intake can lead to weight gain.
-Hypertension: High carbohydrate consumption is linked to increased blood pressure.
-Insulin Resistance and Type 2 Diabetes: A diet high in refined cereals can disrupt blood sugar levels.
-Hypercholestrolemia: Imbalanced diets can contribute to unhealthy cholesterol levels.
Neglect of Micronutrients
Another critical issue is the neglect of micronutrients from fruits, vegetables, nuts, and seeds. These foods are rich in essential vitamins and minerals necessary for various bodily functions. Unfortunately, they are often underrepresented in the Indian diet, leading to deficiencies that can impact overall health.
Understanding Protein Requirements
Protein is a vital macronutrient required for muscle repair, immune function, and overall health. The recommended protein intake varies based on activity levels:
-Sedentary Individuals: 0.6-0.8 grams of protein per kilogram of body weight.
-Active Individuals (1-2 hours of workout): 1-1.2 grams of protein per kilogram of body weight.
While these requirements can often be met through a balanced diet, those with higher activity levels or specific health goals might need additional protein.
Risks of Excessive Protein Intake
It's essential to understand that more is not always better when it comes to protein. Consuming more than 1.6 grams of protein per kilogram of body weight can lead to potential health risks, including:
-Bone Mineral Loss: Excessive protein can lead to calcium depletion from bones.
-Kidney Failure: High protein intake can strain the kidneys, especially in individuals with pre-existing kidney conditions.
The media can sometimes create unnecessary fear about dietary choices, including the use of protein supplements. It's crucial to connect with a nutrition expert to understand your macro and micronutrient requirements. By doing so, you can ensure that your diet supports your body's needs and promotes optimal health.
For personalis
ed nutrition advice, visit my website at Nutrition By Sahiba.
As a sports and wellness nutrition expert, I am here to guide you on your journey to better health.
Happy Eating!
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