ICMR cautions against protein supplements: Understanding the possible health hazards

The Indian Council of Medical Research (ICMR) National Institute of Nutrition (NIN) has recently released dietary guidelines for Indians, shedding light on the consumption of protein supplements, which has become a common practice among youngsters.

In the 148-page guidelines, the ICMR has warned against the use of protein supplements to build body mass, a trend that has gained popularity among individuals looking to enhance their athletic performance or meet their daily protein needs. The guidelines specifically emphasize the risks associated with whey protein, which is rich in branched-chain amino acids (BCAAs) that have been linked to a higher risk of non-communicable diseases.

While BCAAs play vital roles in protein synthesis, muscle repair, and energy production, excessive intake through supplementation can lead to adverse effects such as insulin resistance and disruption of neurotransmitter balance. The guidelines also caution against the additives used in protein powders for marketing purposes, such as added sugars, artificial sweeteners, and flavorings, which can reduce the health benefits of the supplements.

ICMR recommends an appropriate combination of cereals and pulses or meat to improve the quality of protein intake and fulfill the needs of a normal person. The guidelines also highlight potential health risks associated with consuming protein supplements, including kidney strain, dehydration, digestive discomfort, nutrient imbalances, weight gain, allergic reactions, contamination, and hormonal disruptions.

Overall, the ICMR’s guidelines serve as a reminder for individuals to be cautious when considering the use of protein supplements and to prioritize a balanced diet rich in whole food sources of protein to ensure overall health and well-being.