The Indian Council of Medical Research (ICMR) has issued clear and crucial guidance on one of the most discussed nutrients: protein. With protein often surrounded by hype and misinformation, the national medical body's recommendations offer a science-backed, practical roadmap for Indians to meet their nutritional needs safely and effectively.
How Much Protein Do You Really Need Daily?
ICMR provides a precise formula for protein consumption. For healthy adults, the requirement is set at 0.83 grams of protein per kilogram of body weight each day. To put this into perspective, an individual weighing 60 kilograms should aim for approximately 50 grams of protein daily. The council explicitly states that consuming protein beyond this requirement does not automatically lead to improved health or muscle building, debunking a common myth.
Top Natural Protein Sources: Plant-Based and Animal-Based
Emphasising dietary diversity and personal choice, ICMR recommends a mix of sources. For vegetarians, excellent options include pulses, legumes, soy products, dairy (like milk, curd, and paneer), along with nuts and seeds. Non-vegetarians can opt for eggs, lean meats, fish, and seafood. The guidelines underscore that a balanced diet incorporating these foods is sufficient for most people to meet their protein targets without resorting to processed alternatives.
Why ICMR Advises Against Routine Use of Protein Supplements
A key highlight of the ICMR advisory is its caution against the indiscriminate use of protein supplements such as powders, shakes, and fortified products. The council asserts that natural dietary intake from simple, affordable, and easily available foods should be the primary strategy. This approach promotes long-term health and sustainable eating habits over quick fixes offered by synthetic products.
The guidelines do, however, acknowledge specific exceptions. Protein supplements may be considered under medical supervision in cases of severe undernutrition or chronic illnesses where the body's protein demands are significantly heightened. This decision must always be guided by a qualified health practitioner.
In essence, ICMR's protein message is straightforward and achievable. It shifts the focus from marketing-driven supplement consumption to foundational nutrition. By prioritising whole foods and a balanced plate, individuals can easily meet their protein requirements, supporting vital bodily functions like muscle growth and tissue repair, while investing in their overall well-being.
