How do we distribute protein in every meal? With Indian diet being very carb heavy it is important to know the distribution of protein in every meal, say experts.
Published Nov 29, 2024 | 7:00 AM ⚊ Updated Nov 29, 2024 | 10:01 AM
Sources of healthy protein. (Creative Commons)
Most people now know that protein is the building block of muscle tissue; what is not so well known is how vital protein is to keep the body running smoothly and in good shape. What is the best way of distributing protein in one’s daily meal?
Doctors explain that it is not the timing of consumption that makes a difference to overall health but the distribution of the protein in the diet.
The Indian diet, with rice or wheat as the staple, is carbohydrate-rich, and improper protein distribution in meals could derail health.
Dr Sudhir Kumar, consultant neurologist at Apollo Hospitals and a fitness enthusiast, stresses the importance of spreading protein intake across meals to maximise benefits. Optimal intake of protein is also dependent on age, activity levels, and health goals.
Dr Abhay G, endocrinologist at Bengaluru’s Sagar Hospitals, explains that with Indian diets being carbohydrate-heavy, protein needs are seldom adequately met.
“Studies indicate that 70 percent of Indians consume less protein than the recommended daily intake, contributing to stunted growth in children, muscle loss, fatigue and reduced productivity in adults, weak immunity and problems with bone health as well,” Dr Abhay G says.
35.7 percent of Indian children are stunted (fall short of expected height for their age – a clear sign of a nutritional deficiency), which is higher than the prevalence of stunting in children in sub-Saharan Africa. These children begin life with a distinct disadvantage and are prone to poor cognition and low educational attainments.
For those engaged in labour-intensive jobs like agriculture or construction, protein helps repair and rebuild muscles after intense physical labour.
It also helps maintain energy levels and is important for those seeking to focus mentally. In pregnant women, protein supports the growth and health of both mother and child.
“Kickstarting your breakfast with 30 gram of protein is one of the best ways to maintain lean body mass, support muscle protein synthesis, and enhance satiety. It also helps prevent mid-morning hunger and snacking,” said Shashikant Iyengar, co-founder of Dlife.in.
Malnutrition in India remains a concern despite economic growth; Indians who follow a vegetarian diet have also been hit by the high cost of their sources of protein, with almost all lentils now selling for over Rs100 per kilogram.
The lack of protein, particularly in rural and low-income households, exacerbates health problems.
Dr V Mohan, in an earlier interview with South First, suggested that sufficient protein in the diet can help in managing even lifestyle diseases like diabetes, hypertension and obesity.
Nutritionist Dr Remya Nair from Bengaluru explains that Indian cuisine offers a rich variety of vegetarian protein sources.
“Pulses (dry edible seeds enclosed within pods) and lentils (edible seeds from legumes) chickpeas (chana), kidney beans (rajma), and black gram (urad dal) are staples in many Indian households, providing a significant amount of protein. Moong beans and soybeans are also excellent options,” explains Dr Remya Nair.
She said soy products like tofu and soy chunks are especially versatile and can be incorporated into various dishes.
Paneer or cottage cheese is also a protein-rich option for vegetarians that can be cooked in curries or grilled into kebabs.
Dairy products like milk, high-fat yogurt (curd), and buttermilk are also sources of vegetarian protein.
Dr Nair explained that nuts and seeds like almonds, walnuts, chia seeds, flaxseeds, and sunflower seeds not only provide protein but are also packed with healthy fats.
Vegetables such as spinach, broccoli, and peas, though not as protein-dense, add to the overall intake when combined with other protein-rich foods.
Dr Sunita Sayammagaru listed some possible combinations of protein foods in daily meal.
“Add Protein to breakfast, it keeps one full and he won’t feel hungry for a long time. Some of them even skip lunch due to this. Make Protein the hero of your plate,” she wrote on X.
“The easiest Protein source to cook and consume are eggs. One can also consume meat ( grilled, pan fried, air – fried) Vegetarians can take paneer. Can take hung curd, Greek yoghurt. Milk can be consumed too (not for diabetics). You can add a little carbs on the side and a few sautéed vegetables too, only if you want to.”
“A few examples:
1) Idli with sambar (having lot of vegetables), coconut chutney and Paneer. Reduce the number of idlis.
2) Dosa with grated paneer and coconut chutney and sautéed mushrooms. Reduce the number of doses.
3) Moong chilla/dosa with grated paneer or cheese with coconut chutney and a little salad.
4) Egg Dosa with coconut chutney and sautéed beans
5) Phulka with Non-veg curry. Eat less number of chapati or phulkas.
In all the above, the Protein should constitute the major chunk of your plate,” she added.
What can one have for breakfast?
Add Protein to breakfast, it keeps one full and he won’t feel hungry for a long time.
Some of them even skip lunch due to this.Make Protein the hero of your plate.
The easiest Protein source to cook and consume are eggs.
One can also consume… pic.twitter.com/EAcY1sJdhk— Sunita Sayammagaru 🇮🇳🇬🇧 (@drsunita02) November 29, 2024
Dr Gabrielle Lyon, a US-based physician and founder of Muscle-Centric Medicine, says adults should aim for one gram of protein per pound (0.45 kg) of ideal body weight daily.
She says many people do not distribute their protein intake in the right manner.
My recommendation is that adults should aim for 1g protein per lb of ideal body weight daily. Distribution matters – start & end your day with at least 30g high-quality protein for optimal muscle protein synthesis (MPS). Research shows that meals with ~30g protein effectively… pic.twitter.com/PiUYD8inCG
— Dr. Gabrielle Lyon (@drgabriellelyon) November 8, 2024
She states that starting and ending one’s day with 30 gram of protein could help maintain lean body mass and support muscle protein synthesis (MPS). It also enhances the feeling of being satisfied and prevents mid-morning hunger and snacking.
Sidhesh Patre, nutrition and exercise coach says that having protein for breakfast is one way to ensure stable energy levels throughout the day and control the urge to snack unnecessarily.
“Moreover if this practice is followed consistently, you will notice enhanced energy, better mood and heightened cognition,” he explains.
Renowned neurologist Dr Sudhir Kumar suggests having protein in every meal.
“The idea behind this strategy is that protein foods are satiating, and one does not crave carbohydrates. If the diet lacks protein, one can likely consume a higher amount of carbs. One should also have protein after a workout session – that helps reduce muscle loss and aids in building muscle mass,” he explains.
The protein in non-vegetarian foods is very high, and also more easily absorbed by the body.
Chicken breast is lean meat and has high protein; it is ideal for those focusing on muscle building or weight loss. Chicken thighs/drumsticks, which are slightly higher in fat, are also good sources of protein.
Fish and seafood are not only rich in protein but also in omega-3 fatty acids, vital for brain and heart health, to prevent inflammation and chronic conditions. Prawns, crabs and lobsters are excellent protein sources with minimal fat.
Whole eggs are simple, easy to cook and rich in protein. They also have essential nutrients like choline.
Mutton is a popular choice among non-vegetarians, and it is also rich in protein and iron. However, going for lean cuts is a healthy option. Organ meats like the liver of chicken, mutton or beef are high in protein, iron and essential vitamins.
Beef is protein-dense and rich in essential amino acids as well.
(Edited by Rosamma Thomas).
