Protein is an essential nutrient for the body but very few people across India realise its importance. A report on how to better manage our essential protein levels
The IMRB recently released findings of a nationwide study — Understanding Protein Myths & Gaps among Indians — covering 1,800 respondents across East, West, North and South regions, which revealed significant gaps in both awareness levels on protein and its consumption.
Protein is one of the fundamental nutrients essential for the human body, which is duly acknowledged by respondents. Respondents believe that protein is essential for children’s growth; enhances mental sharpness; essential for muscle building; is good for immunity and enhances beauty, is good for skin, and hair quality.
The study, involved analysing the diet patterns of respondents, to understand if the Indians are consuming the prescribed levels of protein in their daily diets, which is a function of their body weight. Alarmingly, it was found that Indians suffer from a significant protein inadequacy, with 73% of Indians consuming diets being protein deficient.
This study came in the wake of the Protein Week, organised and supported by Protein Foods Nutrition Development Association of India (PFNDAI) was to encourage people to become better informed about protein which is integral to our general health and well-being; impacting every life stage.
Dr B Sesikeran, renowned nutritional pathologist, said: “Proteins from different sources complement each other. In India there are many myths around the sources of protein, people are confused about their dietary protein intake and often assume that it is for body builders only, however protein is a fundamental nutrient across life stages that helps in maintaining good health and active ageing. Vegetarian diets also have adequate proteins if we include pulses and legumes in sufficient quantity. However even with a ratio of 5:1, cereals and pulses combination the protein quality in terms of digestibility and bio availability is only around 65% when compared with milk protein. Also, pregnant women can’t achieve optimal protein intakes with exclusive vegetarian diets without adequate milk in their diets.”
Stressing on the relevance of protein in everyday life Neelanjana Singh, President IDA, Delhi Chapter said: “This unique protein initiative, which is the first of its kind on the subject, aimed to generate awareness. It is time that the discussion on the subject of protein moves beyond gyms and sportspersons and becomes relevant for each and every person who wants to be healthy. Not too much and not too little is the key to getting proteins right in the diet. Achieving the balance of proteins — in quantum and quality — can pave the road to good health.”
Protein Myths& Realities
Myth: 73% Indians believe that green leafy vegetables are a good source of protein.
Reality: They are rich in minerals and other nutrients but not so much in protein.
Myth: 30% Indians agree that one egg a day provides sufficient protein.
Reality: One egg is an incomplete protein, other sources are needed too.
Myth: 29% Indians agree that their regular daily diet is enough for daily protein needs
Reality: Supplements may be needed.
Myth: 28% Indians feel that their vegetarian diet is good enough for their protein needs
Reality: Most vegetarians suffer from protein deficiency as they do not get adequate proteins in their veg platter.
Myth: 1/5th Indians believe that high protein diet is bad for health.
Reality: Both high and low protein diets should be tailored to individual health and ailment issues.
City most protein deficient
lucknow: 90%
Ahmedabad: 84%
Chennai – 84%
Vijayawada – 72%
Mumbai – 70%
Delhi – 60%
Kolkata – 43%
EXPERT VIEW
Quality of protein is as important as quantity of protein eaten. Cereal based diets are not rich in high quality protein. Such diets need to be supplemented with foods such as milk products, pulses, eggs, fish, poultry or meat. Digestibility of the food has a bearing on utilisation of protein in the body. For effective utilization of protein it is necessary to also include adequate calories in one’s diet.”
— Dr Seema Puri, Associate Professor, Department of Food & Nutrition, Institute of Home Economics, University of Delhi and National Vice President, IDA:
“It is important to begin early and focus on a protein rich diet right from the start, which should be continued through all the life stages of development and growth. Children particularly have high protein demand to propel their growth during growing years, as they grow in spurts. Demand for protein among children is particularly high during pre-teen and teen phases of growth spurts.”
— Anuja Agarwala, Nutritionist, Department of Pediatrics, AIIMS
The Study
— Courtesy IMRB
The Challenge
The reason behind protein deficiency is explained by the fact that Indians also suffer from poor awareness levels on protein. 93% of Indian’s interviewed are unaware of their ideal protein requirement, with pregnant ladies on the top at 97%, followed by lactating mothers at 96% and adolescents at 95%.
Men with families are most protein deficient
Health benefits of proteins
Protein enjoys highest average associations on various health benefits
Source
Good source of protein
Meat
Chicken
Fish
Milk and milk products
Eggs
Soya
Incomplete protein
Peas
Pulses
Nuts
Whole grains
Beans
To increase protein
Eat:
Dal
Soya
Paneer
Wheat flour dishes like roti
Fish
Curd & wheat flour dishes