|
|
|
You can get e-magazine links on WhatsApp. Click here
|
|
|
|
|
|
Protein Day 2021 – How to choose your proteins wisely?
|
|
Thursday, 25 February, 2021, 12 : 00 PM [IST]
|
|
Varun Khanna
|
As our country gears towards celebrating India Protein Day for the second year in a row with the aim to create awareness about the importance of protein and its sufficiency, the rise in demand for plant protein is gaining momentum.
In fact, this year’s theme is ‘Powering with Plant Protein'. It is time we bust the myth that protein must be consumed from animal products such as meat, fish, eggs and dairy products. In fact, many believe vegetarian foods rich in protein are inferior or do not give the same nutritional value.
Vegetarians, vegans and anyone following a plant-based diet are often questioned on their source of protein. People who follow these diets usually get the required range of amino acids from plant-based foods.
If we look at our Indian food palette, it is well balanced with the right food groups, which has micro, and macronutrients. Protein, an essential macronutrient, is also found in our diet with certain vegetables that have a high protein content.
In India, the plant protein market is estimated at $374.1 million as of 2018. Many factors have led to this surge. With the Covid-19 situation that affected the world in 2020 and its effect carrying on even in 2021, more people are turning towards a vegetarian/vegan diet. They are turning to plant based foods such as tofu, paneer, peas, lentils, brown rice etc., for their protein requirement. Additionally, there is an awareness about the many benefits of plant protein as people who suffer from glutamic disorders and lactose intolerance or high cholesterol (often found in animal protein) are looking for foods that support their condition. Plant-based proteins tend to be lower in calories and fat than animal proteins but higher in fibre and essential nutrients. It also offers essential vitamins and nutrients which are easier to digest and kind to the environment.
With this change in trend, plant based protein powders and supplements in particular have seen a meteoric rise. Today, consumers have access to many different brands and this can often put them at risk.
Last year in India, the fake protein supplements scam where harmful substances with labels of top US and UK brands were being sold as protein powder, highlighted a core issue. How do you choose the right protein supplement?
A few things to remember when buying a protein supplement:
1) Choose a brand that uses high quality ingredients - Whether you are consuming proteins to build muscle mass, lose weight, improve sports performance or for overall wellness, choose a brand that uses the finest quality of ingredients with the right ingredients. Plant based powders can be made with various combinations such as brown rice and peas, soy, hemp etc. However, some protein powders will beat the others in terms of quality primarily because of the quality of ingredients that are used. Choose a brand or powder that uses raw, natural and organic ingredients and does not believe in compromising on quality. Companies and brands often use cheaper alternatives to be cost effective. A plant protein powder or supplement made with brown rice and pea protein is usually the best. Go for a brand that gives the highest amount of protein per scoop, using natural extracts in the powder.
2) Read the label- Always the read the label and fact chart at the back of the product. This is a good indicator, which will tell you what goes into the making of the product. Make sure to read up so you are aware what your protein powder is made of. If an ingredient looks unfamiliar, research it well before buying. Check the fact chart and the dosage quantity. Many plant protein supplements and powders use colouring and have added sugar to make it look and taste good. Additionally, they may have harmful substances that can have side effects or cause allergies. So choose a protein powder that suits you.
3) Informed Choice Certified- Before buying your protein powders and supplements, make sure the product has the Informed Choice Certified mark on it (a green tick at the back of the product). Brands that are genuine will have the informed choice quality mark on them. Informed Choice is a certification process that ensures a brand or label is manufacturing to internationally recognised standards. This ensures that the supplement is not contaminated with substances that are banned by the World Anti-Doping Agency.
4) Read up on the company- A good way to choose the right protein for you is to read up on the company and brand. Look out for what the company is doing in the plant-based segment; what are the other products that are out there is the market. Does a nutritionist or doctor recommend it? Read up on reviews about the product you want to buy.
5) Choose a brand that manufacturers its own products- Often, companies are dependent on external factors for production and end up losing control on quality or the ingredients that are used to make the protein supplement or powder. Many also avoid regulation. Since there is no doctor’s prescription required and such supplements are available over the counter, it can put a consumer in a vulnerable position. There is no way of checking if the ingredients used are genuine and if the facts on the label match up to what the brand claims. A company that manufactures its own products has full control over quality. This is a good indicator of a genuine brand as there is no dependence on a third party.
So if you are looking to get your daily dose of proteins from powders or supplements, whether whey or plant based, remember to choose a brand that believes in intelligent nutrition. In addition, make sure you eat nutritious, well-balanced meals and exercise daily to get the most benefit out of your protein supplement.
(The author is co-founder of Fast & Up)
|
|
|
|
|
|
|
|
|
|