High protein sources: Looking to build muscle and improve your health? Skip the protein powders and supplements! This article explores natural high-protein foods that will keep you feeling full, energised, and reaching your fitness goals.

Natural sources of protien intake (Photo credit: Pinterest)

New Delhi: The Indian Council of Medical Research (ICMR) on Wednesday released a set of guidelines on dietary choices and preferences. As per the report, a significant 56.4 per cent of India’s disease burden arises from poor dietary habits. This underscores the critical importance of addressing nutritional and protein requirements. These guidelines, initiated by Hyderabad’s National Institute of Nutrition (NIN), are the result of thorough research conducted by the health research organisation.

The National Institute of Nutrition, a leading health research organisation, has updated its guidelines after a 13-year period. According to the revised guidelines, adopting healthy eating habits and engaging in regular physical activity can significantly lower the risk of coronary heart disease (CHD) and hypertension (high blood pressure), potentially preventing up to 80 per cent of type 2 diabetes.

By following a set of guidelines and choosing a healthy lifestyle option, one can reduce the risk of premature death. Guidelines recommend moderate consumption of oil and fat, limiting salt intake, maintaining a regular exercise regimen, and reducing sugar and ultra-processed food consumption.

Why do we need a balanced diet?

A balanced diet is required by the body to complete the calories, nutrients, vitamins, minerals and adequate fibre in the body. It is a wholesome and nutritionally adequate diet that is required by the body to function well and live healthy.

Achieving a balanced diet for all the nutrients and minerals is not possible through consuming one single food item or one type of food, it is essential to intake all nutrients. Physical activity is mandatory to maintain balance and utilise a balanced diet. Vitamin D is also required by the body to function well, a great source is Sunlight.

Why avoid protein supplements?

The estimated average requirement of protein intake is 0.66 g of protein in a day for healthy men and women which can be easily consumed throughout the day with a balanced meal of natural and locally available food items.

Protein powders available in the market are made from eggs, milk, whey or plant sources such as soya, peas and rice. However, some of the market-available proteins are sourced in multiple ways that may contain artificial sugar, non-caloric sweeteners and artificial additives which are not advised to be consumed on a regular basis. The whey protein in powder is a rich source of BCAAs and as per the reports, it increases the risk of certain non-communicable diseases.

Protein Sources