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In this episode of Health 360, the discussion focusses on the growing rush for protein among people, how much protein the human body truly needs, and the potential harm that excess protein intake can cause.
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00:00Hello and welcome to a brand new episode of Healthry 60.
00:04On the show this week, we're telling you all about this bad rush for proteins.
00:09Why does everyone want a slice of the protein pie?
00:13How much protein is essential for all of us?
00:16Why are Indians so deficient in proteins?
00:20And what can excessive protein do to a human body?
00:24All of that much more up ahead on the show.
00:26I'm Srinya Murdani.
00:28This is Healthry 60.
00:58From gym goers to fitness influencers, everybody is talking about and flaunting how much protein
01:08and what are the kinds of protein that they consume.
01:11But why is protein all that important?
01:14And how much damage and what's the kind of damage that too much protein can do to your gut health?
01:20Our experts are weighing in and telling you all that you need to know about proteins.
01:25Who doesn't love a good protein?
01:28Who isn't obsessed with proteins nowadays?
01:31And for a country that gets 62% of its calories from carbohydrates,
01:35protein is becoming the new big buzzword when it comes to our nutrition.
01:41And we are now waking up to the benefits of protein.
01:45Which also then brings us to the question,
01:48what kind of protein is good for you?
01:50Is protein powder even for you?
01:54What should you be consuming in terms of added protein?
01:57And how bad is too much protein?
02:00How counterproductive can too much protein be in that sense?
02:04First of all, why are Indians protein deficient?
02:12Indians are protein deficient for two reasons.
02:14First, we don't have enough knowledge that how much protein is required for your particular activity
02:19and as per your body weight.
02:20Second reason is because of social, economic, culture background,
02:25we don't prioritize protein.
02:26And as you guys know, we are a more prominent vegetarian country
02:31where the protein sources are very less.
02:34Once, only a staple of gym-goers trying to bulk up,
02:39millions of consumers are now watching their protein intake
02:42and asking for healthy products without compromising on taste.
02:48It's growing awareness and celebrity influence.
02:52End result?
02:53Everyone is gushing about the higher protein intake.
03:01Well, for starters, it's easy.
03:03It's convenient.
03:04And in under 60 seconds, I can get up to 25 to 30 grams of high-quality protein.
03:11But here's what you need to remember.
03:14It, at the end of the day, is a supplement.
03:17It is in no way, shape or form going to replace protein coming from real food sources.
03:25So, if you're strapped for time or you don't have an opportunity to feed yourself,
03:31a protein shake works wonders.
03:34But it is in no way, shape or form, it is in no way, shape or form a meal replacement.
03:38And that's why people go wrong and then they overdo it and it becomes like a protein eating competition, which is not required.
03:46Any healthy person can take protein supplement if they're not able to meet their protein requirement through organic food.
04:01But if an individual wants to build muscle or look more toned or if they're vegan or vegetarian, their protein requirement is important.
04:11And that's why we are supposed to supplement it with protein supplements.
04:15Otherwise, if someone is recovering from any kind of illness or any kind of surgery, they also need a higher protein supplementation.
04:25So, let's say, if you have a one liter water bottle, if you try stuffing in three liters of water into it, what will happen?
04:41It will overflow.
04:42The same happens with the body.
04:44Once it's met its protein requirements based on your age, your athletic abilities or the training needs that you have, everything will be stored.
04:54The remaining of it, that is, will be stored as excess body fat.
04:58So, you want to calibrate the protein, which is just enough to fuel your exercise or your day-to-day life, whatever that may be, and not eat in excess.
05:08Because if you eat in excess, that eventually will be stored as body fat.
05:13So, no, more protein is not always better.
05:17Why is the food-first approach important?
05:20When you are eating protein from organic natural sources, you're not only giving your body protein, but other nutrients also.
05:30Every organic food is an array of different nutrients, which comprises of protein, carbs, fiber, fat, and essential vitamins and minerals.
05:40So, we always recommend to go for food-first approach, because by that, you can provide your body not just protein, but other essential nutrients as well.
05:51And how does one gauge their protein deficient?
05:54Anyone who is feeling tired and feeling fatigued for some time, and they are also experiencing hair thinning, skin darkening.
06:08Apart from that, you can also get your blood work done, and from there, you can see the markers, whether you're protein deficient or not.
06:15Protein powders are dietary supplements, and supplements aren't a regulated market.
06:20And that's the reason why we've seen instances of contaminants in protein supplements as well.
06:25So, you need to factor that in, and choose the brands accordingly.
06:29Be very cautious about what you're consuming.
06:32Athletes certainly need to know what really is going into their protein shake.
06:37Amul MD, Jain Mehta is now joining us.
06:39Thank you for your time.
06:40Take us, you know, through your range of products that offer protein.
06:44There's protein in everything, really, even protein water.
06:48This is protein for an ever-growing bunch of enthusiastic protein lovers.
06:54As you know, we at Amul, over the last couple of years, have launched a very interesting range of high-protein products,
07:00which can be consumed during the different times of the day, depending upon what your preferences are.
07:06And also meeting the protein requirements, which you have.
07:11So, you know, we have always believed that each one of us need to consume one gram of protein per kg of body weight every day.
07:17You know, tell us a little about this market.
07:19Do you see it growing even further on?
07:21And what really is driving it all of a sudden?
07:24It's more of the consumer awareness and education which is driving the category.
07:28And that's what we at Amul, ever since we started our protein foray, have been mentioning that.
07:32That if all of us get enough and more awareness of how much protein we consume during the regular day with whatever food items that we consume,
07:41then we will be taking care of our health and nutritional requirements in the most proper way.
07:47I'm going to leave it at that for the moment.
07:48I'm going to thank you for joining in and sharing your views.
07:50This health food brand Yoga Bar that started in 2014 with protein energy bars has evolved from a premium brand into a mainstream one of selling even in tier 2 and tier 3 markets.
08:04Absolutely.
08:05The demand and the growth of this category has been quite incredible.
08:09A few reasons out there.
08:10Firstly, as the economic prosperity of the nation increases, especially as the per capita income of developing countries increases,
08:19there is usually a trend where people start consuming more protein.
08:23And we are at that inflection point in that country.
08:26Secondly, we are also the world's largest population of vegetarians in the country, right?
08:31Which inherently means that in many ways, most of us, about 60-70% based on various sources, are inherently protein deficient.
08:40And I would say the third point is that there is far more awareness about how important protein is today as a macro.
08:48How simple carbs, if you take them in larger quantities, which Indians tend to do, can become quite problematic as you age.
08:58And I think that awareness has started to creep in, in part because some of the awareness campaigns and all the young brands like us have done.
09:04But this is also a global phenomenon.
09:07So if you look at it, protein now is everywhere globally.
09:10In the US, it's not just like ice creams, but it would also be in things like carbonated beverages.
09:15So I think this trend is here to stay for some time.
09:19But the growth has really been quite phenomenal about this.
09:22You know, but when protein is added to commonly consumed foods like milk, yogurt, and paneer, it can be a useful way to increase their protein density.
09:31The problem really is when proteins are added to highly processed junk foods, you know, high in fat, sugar, and salt, like cookies, chocolates, cakes, kulfis, all of these sugary things.
09:44Then the problem really starts.
09:47So how does yoga bar really balance it out then, Aditya?
09:50The unfortunate reality of modern life is that often it is quite hard and sometimes virtually impossible to do that all the time.
09:59So our objective is to be the next best thing in anyone's pantry.
10:02And because of that, you will always, and that is only because everything in our products, we use nutrition-dense ingredients, we make sure that our macros are balanced.
10:12It's not just the proteins, but it's also the complex carbs, the fibers, the other micronutrients that go in.
10:17And that has historically been our objective.
10:20This market for food items with proteins, with added proteins, is only growing.
10:28And those people interested in consuming more proteins are willing to pay that extra buck.
10:34That, of course, is fueling an entire economy of proteins.
10:39This report is going to give you an idea about the booming market for proteins.
10:50India's protein-based product market touched 38,000 crore rupees in 2024 and is projected to soar to 1.36 lakh crores by 2033, growing at over 15% every year.
11:09India's average daily protein intake has been increasing over the years.
11:14Brands are raising to meet the new protein demand.
11:17Amul alone plans to launch 12 new high-protein products this year.
11:22Milky Mist has a paneer with 50 grams of protein in one pack.
11:26And new brands like Super U, co-founded by actor Ranveer Singh, are reimagining snacks.
11:31A lot of packaged food shows added protein on the label.
11:36But this is mostly a marketing trick.
11:41The actual protein added is often very little.
11:44As consumer, we need to look everyone beyond their label and understand the overall nutrition value of what we eat.
11:55According to a study by ICRISAT and IFBRI, over 80% of Indian households still consume less protein than recommended.
12:04That's because 60-75% of our protein comes from cereals like rice and wheat, poor in essential amino acids.
12:15Experts say the focus should shift from just more protein to better protein.
12:20But all protein isn't created equal.
12:23Nutritionists warn against protein washing, adding protein to high-fat, high-sugar snacks just to appear healthy.
12:31Foods like egg, dal, egg, paneer, nuts, chicken, fish and millets are naturally offers good quality of protein.
12:41Protein bars, biscuits and shakes often have high sugar just to improve the taste of the food.
12:48This sugar reduces the healthier benefits of the protein.
12:53Look for the products that have less sugar, below 5 grams of sugar per servings or even better, no added sugar at all.
13:03Protein products come at a premium because protein isolate costs between 700 and 1,500 rupees a kilo.
13:10So if a bar needs to deliver 10 grams of protein, that alone adds at least 5 rupees to the cost.
13:17Research shows that consumers are willing to pay a 15-20% premium for healthier variants.
13:22For now, it seems like protein is very popular and here to stay.
13:27You see it in your wafers, in your laddu and even in your curd.
13:33And it's become popular because in a fast-paced urban life, you can't just keep eating large amounts of food to hit your protein goals daily.
13:42And this is where the FMCG companies are coming in and filling this gap.
13:46But the message is clear, even as India's protein economy is flexing its muscles, it's not about eating more protein, it's about eating the right kind of protein.
13:58With Lokeendar Pandey, Milan Sharma for India Today.
14:01In the process of making proteins the star of our meals, the star of our plate, what really has happened is that other nutrients are suffering.
14:10Our plates are not as diversified as it should have been.
14:14We're having protein-fortified chapatis, yoghurt, even our snacks are protein in them.
14:21What about other nutrients?
14:23We've seen carbohydrates, the good kinds even, getting vilified.
14:28Fiber has been cornered completely and this is leading to problems.
14:33This is the protein era.
14:40It's in your morning brew, your post-workout bites, your midnight popcorn.
14:45Online, everyone's counting grams like their currency.
14:48Somewhere between diet, fats and fitness culture, carbs lost their repetition.
14:53And protein became a moral choice.
14:55What started as nutrition science is now pop culture.
14:59Beneath the gleam of high-protein perfections, cultured silhouettes and metabolism made holy,
15:07something subtler is happening deep in the garden.
15:12Carbs have become public enemy number 1 and 14, the hero of every plate.
15:18Sure, it's vital.
15:19But the fixation is overblown, especially when it sidelines fibre, good fats and the variety our bodies actually need.
15:30Any carbohydrate that spikes your blood sugar too fast is not good for you.
15:35The usual suspects are refined and ultra-processed carbs like bread or pastas or, you know, donuts or pancakes,
15:47bottled juices for breakfast, as opposed to, let's say, a roti or paratha which is far more safer.
15:54Think of carbohydrate sources that have some real fibre and have gone through lesser processing.
16:00So, fruits and veggies, great source of carbs.
16:04Whole wheat grains, great source of carbs.
16:07So, if you could, you know, put together your breakfast with more real food that has gone through lesser processing,
16:14you're going to be in a much better state of health.
16:17Nowadays, carbs are kind of demonised because, you know, it leads to weight gain.
16:24But people have, it is half awareness because complex carbs which are rich in fibre are essential in your diet.
16:32So, you know, everyday meals which have whole grains, oats, quinoa, all these are good source of carbs
16:43and you must have this in your everyday diet because these carbs will provide you slow supply of energy
16:50that is required for you to carry out your day without any irritation.
16:55But are we overdoing our proteins?
16:59Average Indian adult needs around 0.8 to 1 gram of protein per kilo of ideal body weight.
17:06Yes, you heard me right, daily.
17:08So, if you weigh around 60 kilos, you need around 50 to 60 grams of protein every single day
17:15to perform all the activities and to have good hair, skin, etc.
17:18But some people need more, especially women, after 30 because muscle mass drops
17:24and hormones shift, especially with perimenopause and menopause.
17:28Athletes, runners, gym goers, people recovering from infections, surgeries or chronic inflammation,
17:37vegetarians and vegans who rely mainly on plant proteins.
17:43We all need more protein.
17:45So, what really happens when you do too much protein?
17:49When you consume more protein than your body can actually digest, break down, assimilate and utilise,
17:56five things happen.
17:57Number one, there is a digestive overload.
18:01There's bloating, gas, constipation, acidity, microbiome imbalance.
18:06Number two, there's a burden on your kidneys, especially if your water intake is low.
18:10Number three, calcium loss from bones.
18:13Yes, when protein is extremely high for a longer period of time, you lose your calcium.
18:19Number five, gut microbiome imbalance because excessive protein ferments in your colon
18:26and it kind of gives you a dysbiosis.
18:28Number five, weight gain.
18:30Yes, excessive protein gets stored as fat because it also has calories.
18:35Fibre also seems to have become a casualty in this narrative, unfortunately.
18:40This really isn't an argument against protein.
18:46It is against overdoing it and ignoring essential carbs and fibre in the process.
18:54In India, one in every thousand people is affected by cancer.
18:58That's nearly 15 black cases every single year.
19:01For patients and their families, it's often a journey filled with uncertainty and a relentless
19:07fight for survival.
19:08But today, genomics, the study of our genes, is changing the way we understand and manage
19:15this disease, offering hope to millions across the world.
19:19Well, to help us know more about this growing field and how it's addressing the cancer burden
19:24in India and being joined by Dr. Vedam Ramprasad, CEO of MedGenome, one of the leading voices
19:32in genomic science and precision diagnostics.
19:36Thank you for your time.
19:37I want to ask you about cancer cases rising rapidly in the country.
19:41However, just 70% of these cases are diagnosed in later stages of the disease.
19:49Why are so many cases still being detected so late, sir?
19:53Thank you, Sneha.
19:55There are two reasons.
19:56One reason, lack of awareness, especially among the larger population, larger number of people
20:02who do not realize the importance of identifying certain symptoms and also participating in
20:08the preventive screening approaches like cervical, HPV screening in cervical cancer.
20:13If these are, people are more aware and they come forward to get into the screening, they
20:20can be detected much early.
20:22And because they are not very effectively done across the country in majority of the populations,
20:28the cancer is detected much late in advanced stages.
20:33You know, does family history determine one's risk of cancer?
20:36And how is genomics enabling people in that sense to understand these risks?
20:41What kind of tests also are available in this space?
20:46So, that's a very important question.
20:49Family history would not determine but increases significantly the probability or risk of getting a cancer.
20:58If there is a cancer running in the family, especially first degree relatives are having cancer,
21:05then the chance or probability of getting cancer in the first degree relatives is very high.
21:12But it is not guaranteed that they will get the cancer.
21:15The risk is very high.
21:17Now, second point on the genomic markers.
21:19Yes, there are certain genes, critical genes, which when they are mutated, they cause cancer.
21:27And these genes and mutations can be inherited across generations.
21:32Tell us, how is genomics helping in the treatment process now?
21:36What are the latest tools available in India today?
21:39Yeah, so genomics helps us in two ways.
21:44One, early detection, as I mentioned, if you identify mutations in some of these genes,
21:50especially in familial cancers or cancers which come very early,
21:54you will be able to warn them, alert them, and they can prevent the cancer, number one.
21:59Number two, in the treatment per se, there are certain cancers, if not all of them,
22:05there are certain cancers like lung cancer, ovarian, prostrate, breast cancer,
22:13cholangiocasinoma, there is a liver cancer,
22:17hepatitis, different types of cancers,
22:19where if you identify certain genetic mutations in the tumor tissue,
22:24there are certain targeted therapies,
22:27which work extremely well compared to conventional therapies,
22:31and they increase the overall survival of the patient with the cancer
22:37or even progression-free survival of the patients.
22:41For example, there is a gene called EGFR,
22:45which you identify it is mutated in lung cancer tissues,
22:48you give a specific targeted treatment,
22:51it works much more effectively compared to giving only a conventional therapy.
22:56So this type of genetic-based therapies are increasing,
23:03and today roughly about 20 to 25% of the cases overall are being treated
23:10using identifying based on the genomic approaches.
23:14You know, tell us about what your thoughts really are
23:16on the big question of affordability, accessibility,
23:19and awareness, importantly, of genomics-led early intervention
23:23for cancer in India, sir.
23:27Yeah, so first, awareness is extremely important,
23:31the right awareness.
23:32Awareness is catching up very fast in India,
23:35at least in larger cities,
23:38tier two, tier three cities,
23:39in towns, majority of the clinicians,
23:42and to some extent,
23:44the common people know about these things fairly well,
23:47and every stakeholder who are responsible
23:49are creating more and more awareness.
23:50Second point on the affordability,
23:54yes,
23:54these are relatively costly ones
23:59doing genetic-based testing or screening.
24:02They are little expensive,
24:04may not be in the reach of everybody in the country.
24:07Okay.
24:08However,
24:09there are many ways as how this cost can be mitigated.
24:14For example,
24:15we offer subsidized tests for below poverty line patients,
24:19government is sponsoring through Aishman Bharat,
24:22and various other health schemes in the states.
24:25There are pharmaceutical companies
24:27who are working to give a kind of a copay models.
24:31There are many other mechanisms
24:33as which the cost is mitigated,
24:34but still,
24:35I would say that compared to the regular tests,
24:37these are not so affordable.
24:40We hope as the technology improves,
24:42the costs of the tests go down,
24:43the technology makes it more accessible,
24:46these tests will become more affordable.
24:49I'm going to leave it there that Dr. Ram Prasad,
24:52thank you for joining in,
24:53for shedding light on how genetics
24:55and the insights can truly empower doctors,
24:59patients and their families,
25:01not just with the right diagnosis,
25:03but also treatment,
25:04but by making informed choices
25:07and taking charge of your health.
25:10Well,
25:11that brings us to the end of this edition of Healthy 60.
25:13All of our reports can be found on our website,
25:16that's indiatoday.in.
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25:32Until next time,
25:33take very good care of yourself.
25:35Bye for now.
25:37Bye for now.
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