February 11, 2024, 11:46 PM IST / Lalit Kapoor in FIVE PILLARS OF HEALTH: A Blueprint for Wellbeing, Health, India, Lifestyle, TOI

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There are numerous myths surrounding protein in our society, perpetuated by individuals and industries within the food and healthcare sectors, whether knowingly or unknowingly. These myths include the notions that:

1. The human body requires a large amount of protein.
2. Protein is difficult to obtain from food.
3. Plant-based protein is inferior to animal protein and lacks essential amino acids.

Even the United States Food and Drug Administration (FDA), in its MyPlate guidelines, indirectly suggests the necessity for specialized protein-rich foods, as indicated in their recommendations below.

However, the issue with these MyPlate guidelines lies in the fact that fruits, vegetables, grains, and dairy products all contain protein, leading to the misconception that special protein-rich foods are essential. The former head of nutrition at the Harvard School of Public Health criticized these guidelines as "utterly ridiculous."

Contrary to these myths, here are some facts supporting an opposing viewpoint:

- The human body requires minimal protein, as evidenced by the low protein content in mother's milk, which sustains newborns during their most rapid growth phase.
- All proteins consist of 20 amino acids arranged in a chain configuration. While the body can produce 11 of these amino acids, the remaining nine, known as essential amino acids, must be obtained through diet. It was previously believed that certain plant foods lacked some of these essential amino acids, leading to recommendations to combine grains and beans for a balanced diet. However, it's now understood that plant proteins contain all essential amino acids, although their distribution varies among food groups.
- Protein is plentiful in plant-based foods. For example, as a percentage of total calories, rice contains 7%, watermelon 8%, guava 14%, romaine lettuce 19%, and spinach 30%. Potatoes have a protein content similar to mother's milk, at 5-6%.

The history of protein discovery dates back to 1839 when German scientist Gerardus Johannes Mulder identified it, naming it after the Greek word "Proteios," meaning "of prime importance." In 1947, the US Government established the minimum protein requirement for humans at 5-6% of total calories, driven by concerns about protein deficiency.

The Human Proteome Project, initiated in 2011, aimed to map all proteins in the human body, leading to significant advancements in the field of proteomics. Despite its importance, the findings of this project have received limited attention from mass and social media, possibly due to potential implications for the food industry, particularly meat, poultry, and dairy.

Recent research suggests that most individuals require minimal protein, approximately 8% of their total calorie intake. The body continually produces and breaks down proteins, efficiently recycling spent proteins into amino acids for new synthesis. However, certain proteins, such as nails, hair, and dead skin, cannot be recycled, resulting in a shortfall in amino acids. The conservative recommendation of 0.8 grams of protein per kilogram of body weight by the US Government potentially leads to overconsumption for the majority of the population.

Excessive protein intake, particularly from animal sources, can be detrimental to liver and kidney health, potentially shortening their lifespan. Conversely, periodic protein absence, such as during fasting, promotes autophagy, the recycling of dead and damaged cells. Prolonged protein absence may contribute to immunity against major diseases.

The food industry's emphasis on promoting animal-based protein has distorted dietary guidelines, leading to misconceptions and health issues. Overconsumption of protein, especially from animal sources, has been linked to various lifestyle diseases, including hypertension, diabetes, and heart diseases.

Recent studies have highlighted the benefits of protein restriction in anti-aging strategies, improving immunity, reducing oxidative stress and inflammation, and decreasing insulin resistance.

In conclusion, the prevalent emphasis on protein consumption, particularly from animal sources, has led to widespread misconceptions and health issues. It is imperative to reevaluate dietary guidelines and promote a balanced, plant-based approach for overall well-being.