High Protein Diet: Is high-protein diet really beneficial or overhyped, know what is the truth?

Is High Protein Diet Safe: Protein is no longer limited to the gym only, it has become a part of everyday kitchen. Open social media, go to the supermarket or look at the menu of any cafe, you see “high-protein” written everywhere. Shakes, snack bars, flour, cereals… everything is promising extra protein. Its message is clear that eat more protein, lose weight, build muscles and keep your stomach full for a long time. But nutrition science does not boil down to such simple lines.

Protein is essential for the body. It repairs tissue, strengthens muscles, helps produce hormones and enzymes, and supports the immune system. The body breaks it into amino acids, which are used in many important processes. The question is, is it really necessary to add double the protein to every plate or has this trend become too much? Let us know what the experts say.

What do experts say?

HOD Kalpana Gupta told TOI that protein requirement depends on age, gender, physical activity and metabolic status. ICMR guidelines state that the diet of Indians often contains less protein and more grains, hence it is important to increase protein in a balanced amount. Sources like milk, curd, cheese, egg, pulses, chicken are good options. Some research suggests that getting more protein along with exercise may help with weight loss and blood sugar control, especially in people with type 2 diabetes. Whereas plant-based proteins like lentils, beans and soya are considered better for heart health. However, solid evidence that excessive protein intake has any miraculous benefits is limited.

Can put pressure on kidneys

Too much protein can put pressure on the kidneys, especially in people who already have kidney problems. Consuming too much protein can also lead to deficiency of fiber and other nutrients, which can increase digestive problems. It is also not right to take supplements or protein powder without consultation. More protein may be needed by those people who regularly exercise at high speed or are elderly. Generally 0.8 to 1.2 grams per kg of weight is considered sufficient. Kalpana Gupta suggests adding a protein source to every meal, such as milk or eggs for breakfast, lentils, curd or chicken for lunch or dinner. Apart from this, replace biscuits with dry fruits or roasted gram.

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