{"id":14756,"date":"2024-03-07T14:59:57","date_gmt":"2024-03-07T09:29:57","guid":{"rendered":"https:\/\/www.betheshyft.com\/healthwatch\/?p=14756"},"modified":"2024-03-08T16:03:50","modified_gmt":"2024-03-08T10:33:50","slug":"protein-everything-you-need-to-know-in-one-place","status":"publish","type":"post","link":"https:\/\/www.betheshyft.com\/healthwatch\/nutrition\/protein-everything-you-need-to-know-in-one-place\/","title":{"rendered":"Protein: Everything You Need to Know in One Place"},"content":{"rendered":"\n
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Just like fats<\/a> and carbs<\/a>, protein plays a starring role in every person\u2019s nutrition journey. But amidst the ocean of diet<\/a> tips and health hacks, proteins often get a mixed rep \u2013 glorified by some and misunderstood by others. <\/p>\n\n\n\n

In this comprehensive guide, the third of our Foundations of Food <\/em>series, we will unpack everything about protein – the difference between \u2018complete\u2019 and \u2018incomplete\u2019 proteins, how to up your protein intake (especially if you\u2019re a vegetarian), and answering that age-old question: how much protein do you really need? By the end of this guide, you\u2019ll have a clearer understanding of what protein is, and how to incorporate it in your diet in a way that benefits your health.<\/p>\n\n\n\n

What are proteins and how does our body process them?<\/strong><\/h2>\n\n\n\n

Proteins are the building blocks of life, quite literally. Made up of amino acids, they’re responsible for building and repairing tissues, making enzymes and hormones, and supporting immune function. Every cell in your body has protein, making it essential for health and survival. Think of proteins as the construction workers of your body, tirelessly working to build and maintain your biological structure.<\/p>\n\n\n\n

When you consume protein, your body breaks it down into amino acids, which are then used to repair and build tissues, among other vital functions. This process ensures that your muscles, organs, and immune system remain strong and functional. It’s a sophisticated recycling system where proteins are constantly dismantled and reassembled to meet the body’s needs.<\/p>\n\n\n\n

Complete vs. Incomplete Proteins: What’s the Difference?<\/strong><\/h2>\n\n\n\n

Amino acids – which proteins are made of – are divided into essential and non-essential categories based on whether our body can produce them. Essential amino acids (EAAs) must be obtained through our diet, and play many important roles, from muscle repair to neurotransmitter synthesis. Proteins that contain all nine EAAs are called complete proteins. <\/strong>These are typically found in animal products. Incomplete proteins<\/strong>, found in plant sources, lack one or more of these essential amino acids. <\/p>\n\n\n\n

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Complete proteins for vegetarians<\/strong><\/h2>\n\n\n\n

To ensure you get all EAAs in your diet as a vegetarian or vegan, it\u2019s important to diversify your diet as much as possible and consume a wide variety of proteins. This is often called Protein Rotation. <\/strong>By consuming a variety of sources, you can ensure you get all the EAAs you need for muscle growth and repair.\u00a0<\/p>\n\n\n\n

There are also a few good sources of complete proteins for vegetarians – including a classic that\u2019s sure to be a favorite in Indian households: rice and beans. <\/strong>Rice, while low in lysine is high in methionine, while beans are high in lysine but low in methionine – together, they are considered a complete protein! Here\u2019s a handy chart for reference:<\/p>\n\n\n\n

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Proteins and weight loss: what\u2019s the connection?<\/strong><\/h2>\n\n\n\n

You might have heard that a high-protein diet can aid weight loss. But how exactly do proteins help manage your weight? For starters, proteins are more satiating than fats or carbohydrates, meaning they can keep you feeling full longer. This is because it takes the body a long time to digest proteins. Increasing proteins in your diet, therefore, leads to less snacking and fewer meals, reducing your overall calorie intake<\/a>. New research has also found that peptides – amino acids that are produced by your body while digesting proteins – also help block the receptors that communicate to your brain whether you\u2019re \u2018feeling full\u2019 or not. <\/p>\n\n\n\n

Moreover, proteins have a higher thermogenic effect, which means the body expends more energy (or burns more calories) digesting protein compared to fats or carbs. This increases metabolic rate, even at rest, and helps in weight loss by boosting calorie burn throughout the day.<\/p>\n\n\n\n

Additionally, proteins are pivotal in preserving lean muscle mass, especially during weight loss. As you cut calories, your body may turn to muscle for energy, potentially slowing your metabolism. Consuming adequate protein, however, helps protect this muscle mass, ensuring that the majority of weight loss comes from fat instead.<\/p>\n\n\n\n

Why is protein needed for building muscle?<\/strong><\/h2>\n\n\n\n

When it comes to building muscle, protein’s role becomes even more pronounced. Muscles are essentially made of protein, and after a workout, they need protein to repair and grow. This process, known as muscle protein synthesis, is fueled by the amino acids found in dietary proteins. Including protein-rich foods in your diet after exercise not only supports muscle repair but also contributes to greater strength and muscle mass over time.<\/p>\n\n\n\n

How much protein do you need in your diet?<\/strong><\/h2>\n\n\n\n

The amount of protein you need can vary based on your age, sex, physical activity level, and health goals. A general guideline is 0.8 grams of protein per kilogram of body weight. Below are the recommended dietary allowances as recommended by the National Institute of Nutrition, ICMR.<\/p>\n\n\n\n

However, depending on your health goals – for example, if you lead a very active lifestyle, or are looking to build muscle mass, or regularly engage in strength training, you may need more protein than the general guideline. Some research recommends 1.3g of protein per kilogram of body weight for people who engage in moderate levels of exercise and up to 1.6g for those who engage in intense physical activity. Athletes can consume up to 3.5 g of protein per day. If you\u2019re pregnant you might need more protein in your diet. Older people who are experiencing muscle loss due to old age also might need additional protein to help with tissue repair and prevent muscle loss. But it\u2019s recommended you consult a nutritionist to identify the right amount of protein for you. <\/p>\n\n\n\n

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How to increase protein intake for Indians<\/strong>?<\/h2>\n\n\n\n

Incorporating protein into your weight loss diet can be challenging, especially in a country like India, where many traditional foods are carb-heavy. However, there are still plenty of high-protein options that you can include in your diet. Here are a few options to try:<\/p>\n\n\n\n