High-protein diet the Indian way: How to add more protein without overloading the kidneys

Protein is an essential nutrient and the body needs it to repair muscles, and preserve lean mass. Despite the abundance of protein sources in the traditional diet, many Indians still lack protein intake. Partly because there are many misconceptions related to ‘protein overload’. Here’s how Indians can add more protein to their diet without overloading the kidneys:

The recommended daily allowance of protein for sedentary adults is 0.8 grams of protein per kg of body weight, while for active individuals, i.e. those who practice regular physical activity, strength training are recommended a higher intake of 1.2 to 1.8 grams per kg of the body weight.

Studies have shown the impact of consuming high levels of protein on kidney function. Research shows that high protein consumption does not harm kidney health in people with healthy kidney. The risks only arise in people with pre-existing kidney disease as their kidneys struggle with the process of additional filtration. In contrast people with healthy kidneys can take the load.

The Indian diet is full of protein sources that are budget-friendly and nutrient-dense. Some of the best sources of protein include dal, curd, paneer, sprouts, eggs, and lean meats.

Here’s how you can add more protein to your diet:
Choose a high-protein breakfast, which may include lentil-based chillas, paneer dishes, eggs or greek yogurt with oats.
Try to distribute your protein intake throughout meals as it is utilised better when distributed across meals.
Do smart snacking with sprouts, roasted-dal snacks or berries.

Protein supplements are useful, but only when necessary or recommended by a health practitioner. To meet protein requirements, it is not always necessary to load up on animal-based protein. A planned-Indian diet can help meet the protein requirements.