If you thought that just because you consume enough non vegetarian dishes or lentils, it's enough to meet your daily requirement of protein, you may be far from the truth. Just like we commonly hear about calcium or iron deficiency, protein deficiency is also a condition faced by many without probably even being aware of it. Your regular diet may not actually be providing you your protein need, which is, as per the Recommended Dietary Allowance (RDA) for protein, 0.8 grams of protein per kilogram of body weight.
The latest survey by the Indian Market Research Bureau (IMRB) to ascertain the levels of protein deficiency and awareness about protein in India, showed 73 per cent of urban rich is protein deficient with 93 percent of them unaware about their daily protein requirements. Most Indians think that protein deficiency is not an important concern. The most common myths are that protein is only for body-builders or gym-goes, and that diet gives one enough protein. Some also prefer to cut down on protein, thinking it to be a good way to lose weight.
Like iron and calcium deficiency, protein deficiency is also common among Indians, say experts. These revelations find resonance in the Inbody-IPSOS study of 2018 which illustrated that 71 per cent Indians have poor muscle health and 68 per cent have lower protein content than adequate levels.
According to the National Sample Survey Office (2011-12), rural households consumed 56.5g of protein (reduced from 60.2g in 1993-94), while urban households were taking in 55.7g (57.2g in 1993-94).
(Also read: 8 Ways To Give Your Skin And Hair The Protein You Never Knew It Needed)
Nuts and seeds are a good source of protein
Protein Deficiency Has A Huge Impact On Muscle Health
Experts say sedentary lifestyles and inadequate protein deficient diets are having a huge impact on muscle health. Proteins are essential at all stages of life, even after growth and development since humans constantly lose protein through normal physiological losses and it needs to be replenished.
"A sedentary lifestyle and inadequate protein diet can lead to poor muscle health which may affect productivity of adults," said Nandan Joshi, Danone India's head of medical affairs. "The loss of muscle mass starts as early as in the 30s. We lose about 3-5 per cent muscle every decade. However, by consuming adequate protein and engaging in physical activity, we can control the muscle loss and stay active," Joshi added.
The IMRB study was conducted in seven cities with 73 percent of people surveyed being protein deficient.
How To Meet Your Protein Requirement
"Since protein is such an integral part of our diet, one should strive to consume an adequate amount of protein in daily diet - one gm/kg of body weight. For example, an egg contains six gm, so either you can fulfil your requirement through diet or through supplements," Joshi said.
(Also read: 7 Milk Alternatives When You're Dairy-Free Or Lactose Intolerant)
Add pulses to your curries to make it rich in protein and more nutritious
Good quality protein could come from meat, milk, eggs as well as legumes and pulses. The quality of protein is related to the presence of all essential amino acids as well as its digestibility. Vegetarians can include a combination of pulses along with cereals. Besides pulses, other sources are legumes, green peas, soybean, paneer, tofu, sprouts, etc. One should also include fistful of nuts, roasted peanuts or chana along with seeds cocktail as a protein snack.
-With inputs from IANS
Swirlster Lists Down Protein Snacks, Supplements And Shakes
We have listed down protein rich products to stock up on:
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Keeros Multigrain Roasted Supersnack (400 g)
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