Celebrity nutrition expert Pooja Makhija emphasizes the importance of adequate protein intake, highlighting unexpected indicators such as swollen ankles, cravings for sugar, and persistent hunger. In a recent video on Instagram, she pointed out that while protein is commonly linked to muscle development and fitness activities, its significance in overall nutrition extends far beyond that.

“Protein plays a vital role in promoting feelings of fullness, facilitating tissue repair, supporting immune health, and ensuring the body maintains its protein reserves. An intriguing idea known as the protein leverage hypothesis suggests that a diet low in protein could heighten our appetite, prompting us to eat more until our protein requirements are satisfied,” she explained in her post’s caption.

Nonetheless, Makhija cautions that not every instance of hunger or craving necessarily indicates a protein deficiency. “Ankle swelling can arise from various factors and should not be used as a self-diagnosis for lack of protein,” she advised.

Meenu Balaji, the chief nutritionist at Pragmatic Nutrition in Chennai, echoes Makhija’s sentiments, emphasizing that protein is crucial for human survival, as the body cannot synthesize all essential amino acids. “The significance of protein for our health cannot be overstated. It goes beyond muscle building; proteins form our enzymes and hormones, which are essential for our well-being. Even hemoglobin, which carries oxygen throughout the body, contains globin, a type of protein,” she told IndianExpress.com.

According to Balaji, insufficient protein intake can lead to several health issues:

• Loss of muscle mass: Research indicates that a week without protein can negatively impact muscle mass, particularly in older adults.
• Slowed metabolism: As muscles play a critical role in regulating metabolic rates, a decrease in muscle mass due to inadequate protein can lead to a slower metabolism and potential weight gain.
• Affects immunity: A lack of protein can heighten susceptibility to illness.
• Increases cravings: When protein intake is low, cravings for food may increase since the body lacks essential nutrients, leading to feelings of hunger even after meals.
• Skin and hair damage: As protein is vital for maintaining skin and hair health, insufficient intake can result in brittle nails, lackluster skin, and hair loss.

Balaji recommends a diverse approach to protein consumption, stating, “While animal products like lean meats, poultry, and fish are excellent sources of protein, plant-based options such as beans, lentils, tofu, and quinoa can also provide substantial benefits.” She concludes by stressing the importance of incorporating a variety of protein-rich foods into the diet to ensure a comprehensive range of essential amino acids necessary for optimal bodily functions.

DISCLAIMER: This article is based on publicly available information and insights from the experts consulted. Always seek advice from your healthcare provider before implementing any new dietary regimen.