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

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

• 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.

The netizens were also of the same opinion, with many slamming the professor for her tweet. One said “this is misinformation”, while another joked it is a “protein-missing diet” instead of being “protein-full” as the professor had claimed.

Many users were quick to point out “where is the protein” while one jokingly asked “is this a parody account?”

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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