Just as you would share your frustrations with your work bestie to get through a demanding day, a high-protein diet alone does not suffice for long-term health. To optimize its effectiveness, it’s essential to combine protein with carbohydrates. In a recent episode of The Masoom Minawala Show, health coach Luke Coutinho emphasized that if you’ve been relying solely on dal for protein, it may be time to rethink your meal planning. “Dal alone is not just a source of protein; it is primarily a carbohydrate. While it contains amino acids, you need to combine it with a cereal to form a complete protein profile,” he explained.
Why Is Protein Alone Insufficient?
Dr. Samrat Shah, a consultant physician at Ruby Hall Clinic in Pune, clarifies that without carbohydrates, the body lacks glucose for energy. “If carbs are restricted, the body may begin to burn fat instead, resulting in a transition that can lead to symptoms like fatigue, irritability, and brain fog—often referred to as low-carb flu,” Dr. Shah explains.
DISCLAIMER: This article is based on information from public sources and experts. Always consult your healthcare professional before beginning any new routine.
If you’re following a high-protein diet, incorporating carbohydrates becomes even more crucial. “Protein is inherently satisfying, which naturally reduces calorie intake. It has a greater thermic effect, meaning your body burns more calories breaking down protein compared to fats or carbohydrates,” he elaborates. This link is why high-protein diets are often associated with rapid weight loss.
“However, pairing protein with carbohydrates and healthy fats is vital for stabilizing blood sugar levels and enhancing satiety,” he points out.
While carbohydrates are important, the type of carbs consumed is also vital.
Dr. Shah recommends opting for wholesome and minimally processed carbohydrates. “Avoid ultra-processed carbs that offer little nutrition; instead, aim for a balanced diet that includes complex carbohydrates, adequate protein, healthy fats, and plenty of fruits and vegetables,” he advises.
Making Protein Work for You
Dr. Dipak Bhangale, a consultant in Gastroenterology and Hepatology at Kokilaben Dhirubhai Ambani Hospital in Navi Mumbai, notes that while the body can absorb protein efficiently, the real concern lies not in digestion but in how effectively that protein supports muscle growth over time.
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“Research indicates that approximately 0.3–0.4 g/kg of body weight per meal (around 20–40 g for most adults) optimizes muscle protein synthesis. This should ideally be divided across 3–4 meals to achieve a daily intake of 1.6 g/kg,” he states. Although larger protein doses are not wasted, they can contribute to extended anabolic responses or be utilized for repair and energy.
Lastly, it’s crucial to spread your protein intake throughout the day. “Choose high-quality protein sources like milk, eggs, fish, lean meats, or complementary plant-based sources. Ensure each meal contains approximately 2.5–3 g of leucine, a key amino acid that triggers muscle-building. Combining this with resistance training, proper recovery, and spaced meals rather than constant snacking is essential for effective muscle growth,” he adds.
DISCLAIMER: This article is based on information from public sources and experts. Always consult your healthcare professional before beginning any new routine.
