Ahead of Protein Day, nutrition expert Dr Jagmeet Madan shares that issues around this important nutrient need to be constantly discussed and propagated
While a number of socio-economic issues hound us today, our right to basic nutrition and health is one that should be demanded across the globe, especially in India. It is, therefore, not surprising that the second goal in the 17 Sustainable Development Goals is ‘Zero Hunger’, which aims to reduce malnutrition in infants and address the nutritional needs of adolescent girls, pregnant and lactating women and older people.
While India continues towards its commitment to becoming a malnutrition-free country, a number of hurdles, further exacerbated by the pandemic, continue to hinder and slowdown the progress. It is estimated that the pandemic will lead to a rise in hunger, with approximately 270 million people facing food insecurity as opposed to the 149 million during pre-COVID times. These findings are not only grave but a serious cause for alarm — India ranks 94 out of 107 countries on the Global Hunger Index 2020; in addition to grappling with an advanced protein deficiency issue with more than 70 per cent of our population at a risk of protein deficiency across age groups. A recent survey indicated that every second household in India has experienced a reduction in their intake of cereals, pulses and vegetables, even months after lockdown restrictions were lifted in most parts of the country.
It is, therefore, important — nay critical — to tackle the pressing issue of malnutrition and protein deficiency in specific head-on by not only creating awareness of protein-rich food sources but also dispelling misconceptions around accessibility, affordability, cultural nuances, and inherent hyperlocal habits. And this Protein Day, celebrated on February 27, with its theme of Powering With Plant Protein, let’s delve into everything protein.
Why plant protein?
We are perhaps the country with the single largest vegetarian population in the world with also a sizable population of flexitarians i.e. those who prefer a vegetarian diet while still enjoying meat (animal protein) in moderation. One of the key myths affecting the protein deficiency debate in India is the perception that not only are protein-rich foods expensive but that there is limited variety for those who don’t eat meat — over 76 per cent recently surveyed shared this sentiment. Moreover, when presented with a number of protein-rich sources, a large segment of Indian mothers could only identify three out of 11 protein-rich foods correctly; thereby eliminating several key protein-rich sources completely.
This lack of knowledge coupled with the misconceptions that plant-protein is nutritionally inferior is myth to dispel as we continue in our quest to educate Indians about the role of proteins, especially plant-based protein rich diets that will help bridge the protein based nutrition and affordability gap.
Is it for everyone?
The quantity, quality and timing of protein consumed throughout the day across one’s life span together play a role in determining the health benefits of dietary protein. While one needs different levels of protein across different phases of life, the underlying key fact remains — protein is a key micronutrient that is essential for one’s growth and development throughout life.
It begins with pregnant women and lactating mothers. A woman’s diet during and immediately after pregnancy is pivotal for both, mother, and child, with proteins playing a key role in overall health and the baby’s development. Diversity of diet and adequate quantity and quality of protein through variety of sources like pulses, dals, millets, whole grain cereals, milk and milk products, variety of beans and nuts and oilseeds are pertinent to be included in daily diet. For babies, the immunoglobulin of the breast milk derived from the colostrums adds to the benefits accrued from exclusive breast feeding of a baby for a minimum of six months which needs to be emphasised to all lactating mothers. The good quality protein based weaning foods with plant protein diversity should be an integral part of an infant’s weaning foods.
For growing children, the need for protein intake is even more augmented as it not only helps in muscle and bone growth but also adds significantly to strengthening their immunity. Be it the usual routine at school, extra-curricular activities and cognitive development, protein plays an important role. The variety can be obtained from pulses and legumes, nuts and oilseeds, millets, oats, soybeans, almond or soy milk and peanut butter.
For healthy adults, who go about their day-to-day life, it is much required to continue to build immunity, maintain a healthy gut and repair of muscle wear and tear. In fact, it is believed that we may begin to naturally lose as much as eight per cent of overall muscle mass every decade after we turn 40, making it more important than ever to consume more protein as we age. Be it increased amounts of nuts, seeds, tofu, soy chunks, plant-based milk, beans such as edamame, green vegetables, jackfruit and pulses and legumes, adequate protein consumption based on one’s requirements and lifestyle is crucial.
And while one may believe that protein’s role with age might diminish, it is quite the contrary: With reports suggesting that one in three adults over the age of 50 experiences advanced muscle and strength loss, and thus, adequate protein intake is recommended for aging adults to support muscle and strength requirements.
Even as we recognise and act this Protein Day, it is important to make note that this cannot be a one-time or one-day discourse. Protein-related issues are very much an ongoing concern that need constant discussion, dialogue and education to continue on India’s journey in becoming a healthy nation with sustainable well-being at its core.
(The writer is the National President of Indian Dietetic Association and supporter of the Right To Protein initiative.)
