1. ICMR suggests avoiding protein supplements for health
2. ICMR advises against using protein supplements for wellness.
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The Indian Council of Medical Research (ICMR) has recently released evidence-based recommendations and guidelines to combat nutrient deficiencies and tackle the rising issues of obesity, diabetes, and cardiovascular diseases in India. One of the key points highlighted in the guidelines is the unnecessary use of protein supplements for individuals leading a healthy lifestyle.
Protein Requirements and Dietary Sources
The updated guidelines suggest a daily protein intake of 0.83 grams per kilogram of body weight, whereas the current average intake stands at 0.66 grams per kilogram. The ICMR stresses that a well-balanced diet containing foods like legumes, nuts, seeds, eggs, poultry, and fish can adequately fulfil one’s protein requirements. Additionally, a combination of cereals and legumes in a 3:1 ratio can provide the necessary amino acids for the body.
Negative Effects of Protein Supplements
The use of protein supplements is discouraged due to their common additives such as sugar, artificial sweeteners, and flavours. These additives not only deviate from the principles of a balanced diet but can also lead to potential kidney and bone issues. Protein powders, derived from sources like eggs, dairy, whey, or plant-based ingredients like soy, peas, and rice, may inadvertently contribute to health problems rather than prevent them.
Protein Supplements and Non-Communicable Diseases
New research indicates that whey protein, which is rich in branched-chain amino acids (BCAAs), could heighten the risk of certain non-communicable diseases (NCDs). The ICMR underlines the potential health hazards posed by BCAAs found in many protein supplements.
Athletes and Protein Consumption
Contrary to popular belief, athletes can fulfill their protein requirements through a balanced diet without the need for supplements. Studies have shown that the muscle-building benefits of dietary protein supplements during resistance exercise training are modest, and protein intake exceeding 1.6 grams per kilogram per day does not significantly enhance muscle growth. The guidelines reiterate that protein supplements are unnecessary for the general population, with exceptions for critically ill or hospitalized patients under the supervision of healthcare professionals.
First Posted: 18th May 2024, 12:19 PM GMT
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– ICMR guidelines avoiding protein supplements
– ICMR recommendations protein supplementation.
