All about the potential health risks, ET HealthWorld

New Delhi: The Indian Council of Medical Research (ICMR) National Institute of Nutrition (NIN) has released dietary guidelines for Indians, highlighting the common practice of taking protein supplements, especially among the youth. .

In its 148-page guidelines, ICMR warns against taking protein supplements to gain weight, a common fitness trend among young people. Protein supplements are becoming increasingly popular among individuals seeking to improve athletic performance, support muscle growth, or meet their daily protein needs.

ICMR Guidelines on Protein Powder

It focuses on whey protein, which is rich in branched chain amino acids, or BCAAs. These BCAAs are associated with increased risk of non-communicable diseases.

Branched chain amino acids (BCAAs) such as leucine, isoleucine, and valine play important roles in protein synthesis, muscle repair, and energy production.

BCAA supplementation is popular among athletes and bodybuilders to promote muscle growth, improve athletic performance, and reduce fatigue. Research shows that BCAAs may also benefit people with liver disease, improving insulin sensitivity and aiding in weight loss. However, excessive consumption can lead to negative effects such as insulin resistance and neurotransmitter imbalance.

Although protein supplements and protein powders are derived from plant-based ingredients such as soybean, ICMR warns against the use of additives in them for marketing purposes. Added sugar, artificial sweeteners, and flavors reduce the health benefits of protein powder.

“Proper combinations of grains: pulses in a 3:1 ratio or replacing the recommended level of 30 g of legumes with 80 g of meat per day can improve protein quality and meet the needs of normal humans.” says ICMR.

Potential health risks you should know about when taking protein supplements

Apart from this, let’s understand what are some of the other potential health risks associated with consuming protein supplements.

Although protein supplements can be beneficial for some people, they also come with potential health risks, which should be considered before incorporating them into your diet. Below are some of the potential health risks associated with using protein supplements.

Consuming large amounts of protein, especially from protein supplements, can put undue strain on the kidneys. The kidneys are responsible for filtering waste products from the blood, including byproducts of protein metabolism such as urea and ammonia. High protein intake increases the load on the kidneys, which can lead to kidney damage and failure over time, especially in people with pre-existing kidney disease.

Urea is produced by protein metabolism and is excreted by the kidneys in the urine. Excretion of excess urea requires additional fluids, leading to increased urine output. If proper hydration is not maintained, excessive protein intake can cause dehydration, which can negatively impact overall health and athletic performance.

Some protein supplements, especially those containing whey protein or casein protein, can cause digestive discomfort such as bloating, gas, diarrhea, and constipation in some people. These symptoms may be due to lactose intolerance, sensitivity to certain protein sources, or the presence of added ingredients such as artificial sweeteners or thickeners.

Relying heavily on protein supplements to meet your daily protein needs can lead to nutrient imbalances in your diet. Whole food protein sources, such as lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds, provide not only protein but also essential vitamins, minerals, and other nutrients important for overall health. Taking too many protein supplements at the expense of whole foods can lead to insufficient intake of other essential nutrients, leading to nutritional deficiencies in the long run.

Although protein supplements are often marketed for weight loss and muscle gain, consuming excessive amounts of protein can lead to weight gain if calorie intake exceeds energy expenditure. Protein supplements, especially those that are high in calories or contain added sugars, if not taken as part of a balanced diet, can lead to an imbalance between calorie intake and calorie expenditure, leading to unwanted weight gain. There is a gender.

Some protein supplements, such as those derived from whey, casein, soy, and egg proteins, can cause allergic reactions in people with food allergies or sensitivities. Allergic reactions to protein supplements can range from mild symptoms such as itching and hives to severe reactions such as anaphylaxis that require immediate medical attention.

Protein supplements, especially those of animal origin, can be at risk of being contaminated with harmful substances such as heavy metals, pesticides, and microbial pathogens. Improper manufacturing methods, inadequate quality control measures, or improper storage conditions can increase the risk of contamination of protein supplements and pose potential health risks to consumers.

Taking large amounts of protein supplements, especially those that contain additional hormones or hormone-like compounds, can disrupt the hormonal balance in your body. For example, whey protein supplements may contain natural hormones such as insulin-like growth factor 1 (IGF-1), which when consumed in excess can lead to certain cancers and other health problems. associated with an increased risk of

Foods high in protein

Protein-rich foods are essential for building and repairing tissue, supporting immune function, and maintaining muscle mass. Here are some nutritious options.

• Lean meat: Lean cuts of chicken breast, turkey, and beef are low in fat and provide high-quality protein.
• Fish: Salmon, tuna, and other fatty fish are rich in protein as well as omega-3 fatty acids, which are beneficial for heart health.
• Eggs: A complete source of protein, eggs provide versatility and nutrients such as vitamins B12 and D.
• Dairy products: Greek yogurt, cottage cheese, and milk are rich in protein and calcium that support bone health.
• Legumes: Beans, lentils, and chickpeas are plant-based sources of protein and are also high in fiber and micronutrients.