Page 56 - Desi Express Magazine Sept 2019

Diet Goals

Proteins are the building blocks of life. They are roteins are the building blocks of life. They are
P There is an important distinction between vegetarian
important for growth and repair. Proteins also act as and vegan diets. The vegetarian diet with copious
enzymes, hormones, and neurotransmitters. Protein amount of milk based products can, and has historically
deficiency can make one tired, sick and stunted. sustained healthy population. Vegan diet excludes milk,
in addition to other animal products. Vegan diet will
T lead to deficiency in Vitamin B12, Zinc, and Iron unless
The Institute of Medicine's Recommended Dietary he Institute of Medicine's Recommended Dietary
Allowance (RDA) for protein is 0.8 grams per kg body chemical supplementation is done.
weight. This means an adult who weighs 70 kilograms
With advent of modern pharmaceutics, dietary ith advent of modern pharmaceutics, dietary
needs at least 56 grams of protein each day. The RDA W
for pregnant and nursing women is higher. supplementation has become readily available. Many
take multivitamins and mineral supplements. However
F
For athletes, it is 2 gram per kg body weight. A well or athletes, it is 2 gram per kg body weight. A well one has to cautious about supplements. Their quality
planned vegetarian diet can supply the required number can vary as they are not regulated by the FDA.
of proteins using high protein food like milk, beans,
Multivitamins in excess has their own health hazards. Multivitamins in excess has their own health hazards.
nuts, and lentils. However, one thing is to be noted.
There are Protein powder supplements made from whey
Not all protein is created equal. The body has to break protein derived from milk. Then there are plant based
down the protein from food into amino acids, which it protein powders. However most are loaded with soy.
then uses to build its own proteins.

Soy in excess can cause hormonal problems includ-
Plant derived food contain less protein ing low testosterone and thyroid deficiencies. In
summary, plant derived food contain less protein
than animal derived food. However, than animal derived food. Standard Indian vegetari-
a careful planned vegetarian meal an diet is lower in protein content. However, a care-
ful planned vegetarian meal containing high pro-
containing high protein sources like tein sources like milk, bean, nuts, and lentils can
milk, bean, nuts, and lentils can for most of the population.

provide the required dietary
allowance of protein for most
of the population.f the population.
o

There are nine amino acids humans cannot synthesize
which arephenylalanine, valine, threonine, tryptophan,
methionine, leucine, isoleucine, lysine, and histidine.
Animal protein contains all the essential amino acids, In Summary
but plant protein does not. They need to be combined
to make the protein complete like eating rice with Plant derived food contain less protein
lentils or rice and beans. Milk is an excellent source than animal derived food. However,
for vegetarian protein. a careful planned vegetarian meal
containing high protein sources like
milk, bean, nuts, and lentils can
However, most adults are lactose intolerant. They can
have yoghurt, curd, kefir, cheese, paneer which are all provide the required dietary allowance
high sources of protein. Other high protein sources are of protein for most of the population.
nuts like almonds, cashews, walnuts, and peanuts.
-- By Dr. Panchajanya Paul, MD- By Dr. Panchajanya Paul, MD
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