What has caused the recent stir in the health and wellness industry – protein supplements. The eye candy of wellness industry aka protein supplements has suddenly turned villain from hero. How safe are these powdered supplements? A recent study titled “Citizen’s protein project” has shed light on some concerning truths about the popular protein supplements in the Indian market. A healthy discussion on the topic keeping in mind ICMR guidelines is the need of the hour.
In a recent study conducted on protein powders sold and consumed in India, it is revealed these supplements give wrong information, falter on quality, and advertising claims. When food is so important part of our daily lives, food supplements play equally crucial role. Health enthusiasts make these protein powders their staple diet. The supplements promise to meet our daily protein needs, build muscle, and improve performance. These supplements are marketed as a quick fix to meet our daily protein requirement.
What are the major concerns in the protein supplements-
- Potential Protein/Amino spiking
- Traces of heavy metals such as lead, arsenic
- Detectable Fungal toxins
- Pesticide residue
- Presence of various potentially toxic compounds, such as cycloheptatriene, benzene derivatives, toluene, and isopropyl alcohol, add to the overall concern.
From where these protein powders are derived-
Protein powders, commonly derived from sources like eggs, dairy milk, whey, and various plant-based sources such as soybeans, peas, and rice. However, the ICMR warned that these products may contain unregularized added sugars, non-caloric sweeteners, and artificial flavourings, rendering them less conducive to overall health when consumed regularly.
“Protein intake levels greater than -1.6g/kg/day do not contribute any further to RET-induced gains in muscle mass,” ICMR stated.
ICMR has mentioned that due to high cost of pulses and meat, Indians switch to cereals resulting in poor intake of micronutrients. It states that there is no one all-in-one food with all nutrients. The only mantra to stay healthy is trying variety of food with seasonal preference. Getting protein from natural food sources is often a safer and more balanced approach. Whole foods like lean meats, fish, eggs, dairy, legumes, nuts, seeds, and certain grains can provide protein along with other essential nutrients.
For busy Indians, who run the tread mill of life daily, this news is very important-
The National Institute of Nutrition (NIN) under the apex health research body, that revised the guidelines after 13 years, said that healthy diets and physical activity can reduce a substantial proportion of coronary heart disease and prevent up to 80% of type 2 diabetes. Seventeen guidelines have been listed in it.
Here are 17 ICMR revised guidelines for Indians:
- Eat a variety of foods to ensure a balanced diet (add on from author- No food is perfect in all nutrients though some contain higher nutrients than other)
- Ensure provision of extra food and healthcare during pregnancy and lactation
- Ensure exclusive breastfeeding for the first six months and continue breastfeeding till two years and beyond
- Start feeding homemade semi-solid complementary foods to the infant soon after six months of age
- Ensure adequate and appropriate diets for children and adolescents both in health and sickness
- Eat plenty of vegetables and legumes
- Use oils/fats in moderation; choose a variety of oil seeds, nuts, nutricereals and legumes to meet daily needs of fats and essential fatty acids (EFA)
- Obtain good quality proteins and essential amino acids (EAA) through appropriate combination of foods and avoid protein supplements to build muscle mass
- Adopt a healthy lifestyle to prevent abdominal obesity, overweight and overall obesity
- Be physically active and exercise regularly to maintain good health
- Restrict salt intake
- Consume safe and clean foods
- Adopt appropriate pre-cooking and cooking methods
- Drink adequate quantity of water
- Minimize the consumption of high fat, sugar, salt (HFSS) and ultra-processed foods (UPFs)
- Include nutrient-rich foods in the diets of the elderly for health and wellness
- Read information on food labels to make informed and healthy food choice
Natural foods sources are powerful substitutes of these supplements. Foods like lentils, chickpeas, nuts, fish, chicken, meat, seeds and diary are not only rich sources of proteins but also other nutrients that work in harmony to nourish our bodies. They come without the risk of added toxins and are a safer bet for long-term health. The fitness journey should be safe and free from uncertainty and risk. Let’s adapt the power of nature and make healthy choices that sustain not only our bodies but also our peace of mind.
(Disclaimer- The author has produced her own views on protein supplements keeping in mind the latest published research on the subject.)