Extra protein doesn’t build muscle; the exercise does. Elephants, rhino, and buffalo are among many powerful, muscular animals on a “low protein” diet.
Aggressive marketing and social media hype are leading to protein extremism, with protein being added to snacks, cereals, coffee, and ice cream. While protein is vital for building and repairing tissues, enzymes, and muscles, more is not always better, and excess intake poses health risks, especially if it replaces other essential food groups or if you have underlying health conditions. Elephants, rhino, and buffalo are among many powerful, muscular animals on a “low protein” plant-based diet of grasses, leaves, bark, and other vegetation. Their diets are high in fibre and carbohydrates and low in fat. Every animal eats only what it can digest raw, as that is what its gut is designed for. Similarly, our natural diet is what we can digest raw. Just like you do not put diesel or aviation fuel into your petrol car, do not let protein evangelists and junk food promoters, and influencers, brainwash you to consume their favoured “foods and supplements” and ruin your health. Extra protein doesn’t build muscle; the exercise does. Protein needs vary greatly; some need high protein to prevent muscle wasting, while others need restriction to protect their liver or kidneys. The average sedentary adult requires 0.8 grams of protein per kilogram body weight, while even active individuals only need about 1.1-1.7 g/kg. The perception of a “low protein” diet is often an overestimation of human protein needs, except for the malnourished or those on certain extreme diets. Animals are wiser than us, as they know that if they eat anything other than their natural diet, they will fall sick and get eaten up by a carnivore. Like all animals, we should follow our natural diet to stay healthy and avoid unscientific dietary fads. Pair protein from sprouts, legumes, nuts, and seeds with plenty of fruits, vegetables, and whole grains for a fibre-rich and nutrient-rich, varied, balanced diet.
PROBLEMS WITH HIGH PROTEIN DIET: Our body can’t “store” protein like fat (stored in adipose tissue), or carbs (stored as glycogen in the liver); so it breaks protein down into amino acids for immediate use or converts (deaminates) excess into energy or fat, and the nitrogenous waste is excreted, as there’s no dedicated storage for protein itself. A high protein diet can strain our waste disposal organs, the liver and kidneys, cause dehydration due to increased urination to get rid of protein breakdown waste, lead to constipation, bloating, and diarrhoea, and raise heart disease risk (especially with red meat), and result in weight gain from excess calories consumed, with potential gut microbiome impacts (as they need carbs) causing inflammation, and nutrient imbalances. It’s particularly risky for those with pre-existing liver and kidney issues, as the liver has to process the excess amino acids from protein, and convert the toxic ammonia byproduct into urea for excretion by the kidney. Overloading the liver with amino acids causes inflammation and metabolic issues like increased fat deposition (fatty liver) and high triglyceride levels. Those with liver diseases like cirrhosis or fatty liver are more vulnerable and need protein restriction to prevent toxin buildup (hepatic encephalopathy). Red and processed meats, as a source of high animal protein, are linked to an increased risk of heart disease and certain cancers. Many high-protein processed products and supplements can be high in sugar, sodium, or artificial additives. Some protein powders have been found to contain heavy metals or have misleading labels.
MILK PROTEINS: There are two main types of protein in milk, casein, about 80%, and whey, the remaining 20%, and both are complete proteins. Whey is from the liquid part of milk separated during cheese-making; casein is sourced from the solid curds leftover from cheese production. Casein and whey differ mainly in their digestion speed, with whey being fast-digesting and casein slow-digesting. Both are crucial for muscle health, but serve different purposes, like post-workout recovery (whey) and overnight muscle support (casein).
HIGH PROTEIN LEGUMES: Legumes are high in protein because their root systems host Rhizobium bacteria, which perform nitrogen fixation, converting atmospheric nitrogen into usable ammonia for building proteins (amino acids). Legumes belong to the pea family (Fabaceae) of plants, including soybeans (36- 40g protein/100gm of raw beans), peanuts (26gm%), beans (Kidney, Black, Pinto, Lima) (20-25gm%), peas (20-24 gm%), chickpeas (21- 22 gm%), and lentils (25-30 gm%), and are packed with protein, healthy fats, vitamins, and minerals, making them a nutritious food. The dry, edible seeds of legume plants are called pulses, and some tiny, lens shaped pulses are called lentils (red/ yellow, green, brown, black and Horse gram), and often split into Toor (Pigeon Pea), Moong (Mung Bean), Urad (Black Gram), Masoor, and Chana (Bengal Gram) “dal” in Indian cuisine. Toor and Moong have slightly less protein than Chana, Masoor, and Urad dals. They are a low-cost, environmentally friendly alternative to animal proteins. Essential (as these cannot be synthesised by our body) amino acids are the 9 protein building blocks required in our diet: Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine. Soybeans are notable for containing all essential amino acids and fats (18-20%), but they also contain anti-nutrients (like trypsin inhibitors) and phytoestrogens; hence, they should be cooked. Other legumes, like peanuts, lentils, beans, peas, and chickpeas, are low in the essential sulphur-containing amino acid methionine, while being rich in lysine, which makes them ideal for pairing with grains that are high in methionine but low in lysine, to get all essential amino acids.
GRAINS AND PSEUDOGRAINS: True grains (like wheat, rice, corn, oats, barley, rye, millet, and sorghum) are seeds of grasses, while pseudo-grains (quinoa, amaranth, wild rice, and buckwheat) are seeds from broad-leaf plants that are used and cooked like traditional cereal grains, but aren’t botanically related. Pseudo grains are valued for being nutrient-rich, great sources of protein, fibre, and minerals. They have 12-18 g% protein, superior to many cereals, with a balanced amino acid profile, closely resembling animal proteins, and rich in lysine, which is often limited in cereal grains, and are naturally gluten-free, making them great for glutenfree diets and alternatives to animal proteins, like albumins and globulins. Quinoa and buckwheat seeds can substitute rice and wheat. Amaranth and wild rice can substitute for rice. Whole grains: wheat, rice, oats, corn, barley, and rye are excellent sources of protein, especially oats, offering more than refined grains because they retain the nutrient-rich bran and germ, providing fibre, vitamins, minerals, and phytonutrients alongside protein. Wheat, barley, and rye have gluten, hence are avoided by those with celiac disease or gluten sensitivity. Millets are a diverse group of smallseeded grasses (like foxtail, pearl, and finger millet) known for being glutenfree and drought-tolerant. Millets have higher protein content at 10-12.5g per 100g (depending on the type) compared to rice’s 2.7-6.8g, and corn’s 9.2g, and comparable to wheat’s 11.6g. Millets, whole wheat, and unprocessed corn are better for diabetes management, as they take longer to digest and cause a slower rise in blood sugar than white rice.
SPROUTS: Sprouting activates enzymes that neutralize antinutrients phytates, lectins, and oxalates, in mung, chickpea (chana), broccoli, grains, and pseudo-grains sprouts, boosting nutrient availability, making them easier to digest and absorb. Some sprouts, like alfalfa sprouts, are prone to fungal and bacterial contamination; hence, gently cooking them reduces antinutrients and any bacterial or fungal spores. Some people are allergic to the saponins found mainly in the outer layer of the seeds.NUTS AND SEEDS: Seeds and nuts are rich in proteins, healthy fats, fibre, and minerals, making them excellent for muscle support and overall health. Hemp seeds offer complete protein with all essential amino acids, and have the highest protein content (31-32g/100g), followed by pumpkin (about 19-23 gm%), sunflower (around 20-21 gm%), and sesame (til) seeds (17-20 gm%). Flax and Chia seeds are superfoods as they are rich in omega-3 fatty acids, protein, flax(18-23 gm%), chia(16-17 gm%), fibre, vitamins, and minerals. Flax seeds are also rich in powerful lignan antioxidants for cancer prevention. Among edible nuts, almonds have the highest protein content (up to 26 grams per 100 grams), followed by pistachio (21%), cashew (18%), walnut (15%), hazel (15%), pine (13%), pecan (9%), macadamia (8%), fresh coconut (3.3%) and chestnuts (1.6g%).
In earlier articles titled “Nutrients, Micronutrients, and Antinutrients” on 29.06.2025 and “Are you what you eat” on 17.08.2025, some other aspects of diet have been discussed. A healthy fibre-rich, balanced diet of whole grains with legumes, sprouts, nuts, fresh fruits, vegetable salads, anti-inflammatory herbs and spices, and natural probiotics like curds (yoghurt) eaten in moderation, slowly, and chewed well, supports a healthy gut, microbiota, and promotes health. Managing stress, regular exercise, avoiding oily, sugary, spicy, overcooked, or processed food, contributes to an efficient gut, endocrine, and immune systems, and good physical and mental health.
Dr. P.S.Venkatesh Rao is a Consultant Surgeon, Former Faculty CMC (Vellore), AIIMS (New Delhi), and a polymath in Bengaluru
