Popular dietary supplement options nowadays consist of protein powders made from a variety of sources including eggs, dairy milk, whey, and plant-based items like soybean peas, rice, etc.The ICMR noted that these products may have an adverse impact on health if consumed regularly, as they may include added sugars, non-caloric sweeteners, and artificial flavors.
Take particular care with whey protein, which is high in branched-chain amino acids (BCAA). 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 recommend moderate intake.
“Consuming high level of protein, especially in the form of protein supplement powders, is therefore not advisable,” it said.
“Protein intake levels greater than -1.6g/kg/day do not contribute any further to RET-induced gains in muscle mass,” ICMR noted.
These recommendations also help to clarify what people think is necessary for a healthy diet, particularly those who are active or committed to working out.The findings of a study in which healthy adults were given protein supplementation did not correlate significantly with muscle strength and size increase during resistance training (RET).
The set of 17 dietary guidelines includes providing extra food and healthcare during pregnancy and lactation, exclusive breastfeeding for the first six months, followed by continued breastfeeding until two years and beyond, and homemade semi-solid complementary foods to infants soon after six months of age.
Here are 17 ICMR guidelines for Indians:
- Eat a variety of foods to ensure a balanced diet
- Ensure provision of extra food and healthcare during pregnancy and lactation
- Ensure exclusive breastfeeding for the first six months and continue breastfeeding till two years and beyond
- Start feeding homemade semi-solid complementary foods to the infant soon after six months of age
- Ensure adequate and appropriate diets for children and adolescents both in health and sickness
- Eat plenty of vegetables and legumes
- Use oils/fats in moderation; choose a variety of oil seeds, nuts, nutricereals and legumes to meet daily needs of fats and essential fatty acids (EFA)
- Obtain good quality proteins and essential amino acids (EAA) through appropriate combination of foods and avoid protein supplements to build muscle mass
- Adopt a healthy lifestyle to prevent abdominal obesity, overweight and overall obesity
- Be physically active and exercise regularly to maintain good health
- Restrict salt intake
- Consume safe and clean foods
- Adopt appropriate pre-cooking and cooking methods
- Drink adequate quantity of water
- Minimize the consumption of high fat, sugar, salt (HFSS) and ultra-processed foods (UPFs)
- Include nutrient-rich foods in the diets of the elderly for health and wellness
- Read information on food labels to make informed and healthy food choice
