Consumers have become literate in knowing the necessity of including proteins in their diet but not many are successful in doing so. A nutritionally well-balanced diet typically includes 50-55% complex carbohydrates, 15-18% protein, and 25-27% fat. 73% of Indians are protein deficient and they hardly touch 8 - 10% protein per day answers why we see a youth booking an appointment with a physiotherapist for a backache, knee pains, etc. this clearing is alarming poor muscle health.
Today we see biscuits and chips quoting high protein and high fiber on their packets, so If availability is not a challenge then what is it?
We all know protein is good and is a must for weight loss, preventing muscle loss during aging, post-critical care management, etc. It is an undisputed nutrient for healthy living. The challenge is in understanding the basics of protein, myths associated with protein, ways to include them in your diet, and illiteracy in understanding product labels.
This confusion leads a consumer to skip protein altogether or make a wrong choice. Soulfuel®’s team of nutritionists brings a series of articles addressing the gap and solving the confusion related to protein.
Let us now get acquainted with the basics of protein the most popular macronutrient.
Proteins are known as the building blocks of life because they are the most abundant molecules present in the body and are essential for growth and development.
Proteins play multiple functions in the body categorized as follows:
Digestion – Digestion is carried out by the digestive enzymes which are protein in nature.
Movement – Myosin is a protein found in muscles that enables the contraction of muscles making movement possible.
Structure and Support – Keratin is the structural protein that makes our hair, nails, and horns in animals.
Cellular communication – Cells communicate with other cells and the external environment via receptors which are made of proteins.
Act as a messenger – These proteins function as chemical messengers, which help in the communication between the cells, tissues, and organs.
How much protein one must consume to have optimum health performance? The recommended dietary allowance (RDA) is 1 gram per kg of bodyweight i.e. if you weigh 60 kgs, you must take 60g of protein per day.
Protein food sources come from animal-based foods like dairy foods, poultry, fish, eggs, and plant-based foods like legumes, pulses, beans, some vegetables, grains, nuts, and oilseeds.
Protein does an army job and surely has got enough recognition but now it needs some space in your meal too. Coming up next is an article that shares with us some myths associated with dietary protein.