‘This is misinformation’: Internet schools professor on what a high-protein diet looks like

A professor from Ayodhya has ignited a social media storm after sharing a misleading post about what a “protein-full” diet looks like. The post, featuring a plate of predominantly carbohydrates and fats, sparked criticism from users who pointed out the lack of protein in the meal.

The image showcased a substantial amount of sprouts, apple slices, a banana, dates, almonds, and walnuts. While the post claimed to represent a protein-rich diet, social media users were quick to highlight the minimal protein content of the meal.

A plate containing a banana, apple slices, almonds, walnuts, dates, and moong sprouts might seem healthy but falls short of being a high-protein option, explained dietician Suhani Seth Agarwal, Head of Department, Dietetics, Yatharth Super Speciality Hospital, Noida

Protein full Diet 😋 pic.twitter.com/tEmNJHOz63

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• Banana: While a good source of potassium, it provides approximately 1.3 grams of protein.
• Apple: Primarily composed of carbohydrates and fibre, apples offer negligible protein content.
• Almonds and Walnuts: These nuts are excellent protein sources, contributing around 1.8 grams and 0.6 grams, respectively, to the sample plate.
• Dates: While sweet and nutritious, dates provide minimal protein, approximately 0.2 grams per date.
• Moong Sprouts: These are a good plant-based protein source, offering about 1.3 grams of protein per cup, amounting to 50 or so grams here.

In total, this sample plate provides approximately 15.3 grams of protein, translating to about 15% of total calories from protein. This level of protein intake does not qualify as high-protein according to the 20% threshold, Seth added.

High-protein meals: A closer look

A meal is generally categorised as high-protein if it contains at least 20-30 grams of protein, said Kanikka Malhotra, consultant dietician and diabetes educator. To achieve this, it’s essential to incorporate protein-rich foods like lean meats, poultry, fish, eggs, dairy products, legumes, and tofu into your diet.

Remember, a balanced diet is key. While protein is essential, it’s equally important to include fruits, vegetables, whole grains, and healthy fats in your meals. (file)

Factors influencing protein needs

The optimal protein intake varies, Malhotra said, based on individual factors such as:

• Age: Growing children and adolescents require more protein.
• Sex: Men generally have higher protein needs than women.
• Weight: Individuals with more muscle mass require more protein.
• Activity level: Athletes and physically active individuals need increased protein intake.

Building a high-protein diet

To construct a high-protein meal plan, Seth suggested focussing on incorporating a variety of protein sources into your diet. Some examples include:

Breakfast: Greek yoghurt with berries and nuts, omelets with vegetables, or protein smoothies.

Lunch: Grilled chicken salad, lentil soup with whole-grain bread, or tofu stir-fry.

Dinner: Salmon with roasted vegetables, steak with sweet potato fries, or chickpea curry with brown rice.

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