​The right way to add protein to your diet, according to ICMR​

Protein is an essential macronutrient that supports muscle growth, tissue repair and many other vital functions in the body. The Indian Council of Medical Research (ICMR) emphasises a clear and cautious guidance for protein intake in the diet. Understanding how much protein the body actually needs, which foods should supply it, and why supplements are not routinely advised is crucial. Here’s a closer look at the right way to add protein to your diet, according to ICMR.

According to ICMR, protein requirements for healthy adults is 0.83 grams protein per kg of the body weight per day. This suggests that a person weighing 60 kgs is recommended to consume about 50 grams of protein per day.
ICMR highlights that higher protein intake does not automatically translate to better health

ICMR guidelines recommend both plant and animal sources of protein. Individuals can choose based on their dietary choices and cultural preferences.
Vegetarian sources are: pulses, legumes, soy, dairy (milk, curd, paneer), nuts and seeds.
Animal sources include: eggs, lean meats, fish and seafood.

In ICMR’s dietary guidelines, it is stated that a balanced diet that consists of cereals, milk, pulses, milk products, fish, egg, or meat can sufficiently meet daily protein needs in most individuals.
The guidelines also cautions against the use of protein supplements like powders, fortified products or shakes.

While routine use of protein supplements is not recommended by ICMR, consuming them under specific medical circumstances can be done. Under the guidance of qualified health practitioners, one may take these supplements for severe undernutrition or chronic illness where protein demand is increased.

ICMR’s protein message is clear and the target can be easily met. Its approach and recommendations focus mainly on natural dietary intake, simple foods that are affordable and easily available, and an approach towards long term health rather than quick results through synthetic products.