Whenever we talk about repairing tissues, building muscles, and strengthening bones, protein is often the first thing that comes to our mind. In recent times, social media platforms like TikTok and Instagram have only fueled this obsession, with users constantly promoting the idea of maximising protein intake.
If you scroll through the internet, you’re likely to come across countless high-protein recipes, snack bars, or smoothies, all claiming to aid weight loss, boost fitness, and keep you energised throughout the day. However, we wonder whether all this protein is even necessary. And if not, how much do we actually need for a healthy, well-functioning body?
Also Read: Here’s Why You Should Have Protein In At Least Two Meals A Day
Role Of Protein For Our Health
“Proteins are the building blocks of the human body,” Swatee Sandhan, Senior Dietician, Jupiter Hospital, Baner, Pune, tells the OnlyMyHealth team. She adds, “Every part of our body, from hair to nails, is nothing but proteins made up of amino acids.”
Not only do proteins help maintain general health, but they also promote muscle mass and support bone health. Additionally, consuming proteins increases and maintains our metabolism. Metabolism is the chemical process your body uses to turn food and drinks into energy while also building and repairing tissues. It’s what keeps everything running smoothly, from breathing to muscle growth.
Moreover, proteins help maintain our hunger and improve a lot of hormones which control weight metabolism and keeps us away from many health problems. They build satiety and help remove excess calorie intake in the diet, shares Sandhan.
How Much Protein Does Our Body Actually Need?
For the Indian population, the average Recommended Dietary Allowance (RDA) for a male is around 55 grams per day, whereas for women, it is around 45 grams per day, shares Sandhan.
“We calculate it as 0.75-0.8 gram of protein per kilogram of body weight.
“While we know that every person should eat around 45-50 grams of protein every day, this should totally make up around 20-25% of total calorie intake everyday, which allows us to have an intake of high protein foods in every meal, which is breakfast, lunch, and dinner,” the dietician adds. Rather than including more carbohydrates, more proteins are always beneficial to suffice this RDA, as well as to help and maintain the blood sugar levels, maintain weight, maintain blood pressure, and improve digestion.
Also Read: Is Lack of Protein Damaging Your Hair? Exploring the Protein-Hair Connection
Side Effects Of Consuming Too Much Protein
According to Sandhan, it is not universally true that everyone should go for a very high protein diet. “One must understand that with the regular Indian meal pattern, we can suffice our daily requirement of the proteins. We do not really need to depend on high protein supplementation, even if the person is vegetarian,” she says.
Overconsumption of protein can therefore, sometimes, lead to certain potential downsides, including:
- Increase in the creatinine level
- Putting pressure on the kidneys
- Increasing the digestion pressure on the gut.
According to Medical News Today, some of the risk factors associated with developing side effects from protein overconsumption include:
- Kidney and liver conditions
- Low carbohydrate intake
- Gout, a form of inflammatory arthritis
Deficiency of nutrients the body needs for protein metabolites, including glucose, arginine, glutamine, and vitamins B-6, B-12, and folate
Hence we should be very vigilant about balancing the protein intake and combining it with good other nutrients so that the digestion is better and the digestive system is not put under pressure.
What Are Some Balanced Ways To Incorporate Protein Into Our Diet?
It’s important to understand that certain food combinations, like rice and dal, found in dishes such as dosa, idli, and khichdi, enhance protein absorption and overall intake, explains Sandhan, adding that for non-vegetarian sources, incorporating one or two organic eggs daily provides high-quality protein along with essential micronutrients.
Additionally, including chicken or fish 2-3 times a week ensures a bioavailable source of protein, supporting overall nutrition.
A Final Word
Proteins are very essential to maintain the fitness and the health, to maintain the weight, as well as to keep one person away from many health problems, provided they are taken under the supervision or guidance of a qualified dietician. This is because everyone’s protein requirements are different as per their ethnicity, age, sex, underlying health problems, and their physical activity level.
While good protein intake is extremely important, too much can prove harmful for the body!