Protein supplements are not recommended: ICMR publishes 17 dietary guidelines for Indians. Check list

Protein powders, commonly derived from sources such as eggs, dairy milk, whey, and various plant-based sources such as soy, peas, and rice, have gained popularity as dietary supplements. However, the ICMR warned that these products may contain added sugars, non-caloric sweeteners and artificial flavorings, making them less conducive to overall health when consumed regularly.

Of particular concern is whey protein, which is rich in branched-chain amino acids (BCAAs). Recent evidence suggests a link between high BCAA intake and an increased risk of certain non-communicable diseases (NCDs), according to the ICMR, prompting health experts to advise moderation in consumption.

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Adequate non-protein energy from carbohydrates and fats is essential for dietary protein/amino acids to be used for protein synthesis and related body functions, the research body said.

Therefore, it is not recommended to consume a high level of protein, especially in the form of protein powder supplements.

The guidelines also challenge common misconceptions about protein requirements, especially among athletes and fitness enthusiasts. Contrary to popular belief, research suggests that protein supplementation contributes only marginally to muscle strength and size gains during resistance training (RET) in healthy adults.

Protein intake levels greater than -1.6 g/kg/day do not further contribute to RET-induced muscle mass gains, the ICMR noted.

Read: What’s in Your Protein Powder?

The research body also recommended restricting salt intake, minimizing sugar and ultra-processed foods and reading information on food labels to make informed and healthy choices.

The set of 17 dietary guidelines includes the provision of additional food and health care during pregnancy and lactation, exclusive breastfeeding for the first six months, followed by continued breastfeeding for two years and beyond, and foods homemade semi-solid supplements for babies shortly after six months of age. .

Nutrient-rich foods are especially important for older people to maintain their health and well-being. Including a variety of nutrient-dense foods in their diets can help meet their unique nutritional needs.

Read: 5 Protein-Packed Vegetarian Foods to Help You Lose Weight

The DGI have been drafted by a multidisciplinary committee of experts led by Dr. Hemalatha R, Director, ICMR-NIN and have been subjected to various scientific reviews. Seventeen guidelines are listed.

Here are 17 ICMR guidelines for Indians:

1. Eat a variety of foods to ensure a balanced diet
2. Ensure the provision of additional food and health care during pregnancy and lactation
3. Ensure exclusive breastfeeding for the first six months and continue breastfeeding until age two or more
4. Start giving your baby homemade semi-solid complementary foods shortly after six months of age
5. Ensure proper and adequate nutrition for children and adolescents both in health and in illness
6. Eat lots of vegetables and legumes
7. Use oils/fats sparingly; choose a variety of oilseeds, nuts, nutritional grains and legumes to meet your daily needs for fats and essential fatty acids (EFAs)
8. Get good quality protein and essential amino acids (EAAs) through the right combination of foods and avoid protein supplements to increase muscle mass.
9. Adopt a healthy lifestyle to prevent abdominal obesity, overweight and obesity in general
10. Get physical and exercise regularly to maintain good health
11. Restrict salt intake
12. Consume safe and clean food
13. Adopt appropriate precooking and cooking methods
14. Drink an adequate amount of water
15. Minimize consumption of foods high in fat, sugar, salt (HFSS) and ultra-processed (UPF)
16. Include nutrient-dense foods in seniors’ diets for health and well-being
17. Read information on food labels to make healthy and informed food choices