Best Protein Sources For Indians - Gut Doctor Explains

Summary

The video script discusses protein requirements, debunking the myth that high protein intake harms the kidneys in healthy individuals. It compares plant-based and animal-based proteins, highlighting the benefits of the former for gut health and immunity. The speaker shares their personal journey from non-vegetarian to vegetarian, emphasizing the importance of moderation and a balanced diet. They introduce the 'palarian' diet, suggesting 80% plant-based meals and 20% including white meat or fish for a sustainable and healthy lifestyle. The conversation also touches on the impact of diet on gut bacteria and the potential risks of red meat consumption, advocating for a fiber-rich diet for overall health.

Takeaways

• 🥗 The recommended daily protein intake is 0.8 grams per kilogram for adults, with women needing 48-50 grams per day.
• 🏋️‍♂️ High protein intake does not cause kidney damage in healthy individuals without significant kidney problems.
• 🌿 Plant-based protein diets are beneficial for gut bacteria, which can enhance immunity and overall health.
• 🍇 Veganism and vegetarianism are not the same; vegans avoid all animal products, including B12 and D3, which can be supplemented.
• 🍗 Red meat consumption, especially beef and pork, can disrupt gut bacteria and potentially increase the risk of colon cancer.
• 🍔 A balanced diet, known as 'palarian,' suggests 80% plant-based meals and 20% non-vegetarian meals for a sustainable and healthy lifestyle.
• 🌱 Fiber is crucial for gut health, and it should be included in every meal, preferably through plant-based sources.
• 🍖 Non-vegetarian diets can have benefits, but it's important to limit red meat intake and focus on lean meats like chicken and fish.
• 🏃‍♂️ The transition to vegetarianism or veganism can impact athletic performance and food experiences, but personal preference and health goals should guide the choice.
• 👨‍👩‍👧‍👦 Raising children with a diet rich in fiber and limited red meat can promote good gut health and overall well-being.

Q & A

What is the minimum daily protein requirement for an average adult?

The minimum daily protein requirement for an average adult is 0.8 grams per kilogram of body weight.

How much protein should a 60-kilogram adult consume daily?

A 60-kilogram adult should consume approximately 48 to 50 grams of protein per day.

Is it true that high protein intake can cause kidney damage in healthy individuals?

No, for a normal healthy individual without significant kidney problems, high protein intake does not cause kidney damage.

What are the potential issues with a high protein diet for those with kidney problems?

A high protein diet, exceeding 1.5 grams per kilogram of body weight per day, may need to be approached with caution for individuals with kidney issues.

How does a plant-based protein diet affect gut bacteria?

A plant-based protein diet is beneficial for gut bacteria, as it promotes the growth of good bacteria and enhances immunity.

What are the main nutrients lacking in a vegan diet that can lead to health issues?

A vegan diet may lack B12 and vitamin D3, which can lead to issues such as nerve damage and other health problems if not supplemented.

What is the role of B12 in the human body?

B12 is essential for maintaining healthy nerves and preventing conditions like tingling sensations, numbness, and peripheral neuropathy.

How does red meat consumption affect gut bacteria?

Red meat consumption, particularly beef and pork, can disturb gut bacteria balance, leading to an overpopulation of bad bacteria and potentially increasing the risk of colon cancer.

What is the 'palarian' diet and how does it work?

The 'palarian' diet is a balanced approach where 80% of meals are plant-based and the remaining 20% include white meat, fish, or dairy products like paneer and ghee.

What are the potential health benefits of a plant-based diet for children?

A plant-based diet for children ensures a high fiber intake, which is crucial for gut health, and limits red meat exposure, potentially reducing the risk of colon cancer.

How does the speaker's personal experience with vegetarianism influence his dietary recommendations?

The speaker's personal experience with vegetarianism, including the loss of athletic power and reduced food experiences, has led him to recommend a balanced approach to diet, focusing on moderation and sustainability.

Outlines

00:00

🥗 Protein Requirements and Misconceptions

This paragraph discusses the importance of protein in our diet, debunking the myth that excessive protein intake leads to kidney damage for healthy individuals. It emphasizes the minimum protein requirement of 0.8 grams per kilogram per day for adults, with women needing slightly more. The speaker shares their love for both dairy and plant-based proteins, highlighting the benefits of vegan and vegetarian diets for gut health and immunity. The discussion also touches on the potential issues with vitamin B12 and D3 deficiencies in vegan diets and the impact of red meat on gut bacteria and heart disease risk.

05:03

🌿 The Evolution of Diet and Personal Preferences

The speaker explores the evolution of human diets, challenging the notion that our ancestors were primarily meat-eaters. They argue that our ancestors had a plant-based diet, as evidenced by the gut bacteria of the Hadza tribe. The paragraph introduces the concept of 'palarian'—a diet that is 80% plant-based and 20% non-vegetarian—to balance health and taste preferences. The speaker also reflects on their personal journey from being a non-vegetarian to a vegetarian, influenced by spiritual reasons and the desire to maintain gut health. They acknowledge the difficulty of fully committing to a vegan diet and advocate for moderation and sustainability in dietary choices.

10:06

🌱 Raising Kids with a Balanced Diet

In this paragraph, the speaker shares their approach to raising children with a balanced diet, emphasizing the importance of fiber and limiting red meat. They propose that children should have fiber-rich meals, even if they include meat, and suggest that white meat and fish are healthier options. The speaker also mentions their own dietary habits, including a preference for non-vegetarian food, and their decision to maintain a plant-based diet for the sake of gut health. The paragraph concludes with a call to action for viewers to explore more content on the channel and a reminder of the importance of curiosity in learning about health and nutrition.

Keywords

💡Protein

Protein is a fundamental component of cells and tissues in the body, essential for growth, repair, and immune function. In the video, it is discussed that the minimum protein requirement is 0.8 grams per kilogram of body weight per day. The speaker emphasizes that a high protein diet does not necessarily cause kidney damage in healthy individuals, debunking a common myth.

💡Vegan

A vegan diet excludes all animal products, including meat, dairy, and eggs. The video highlights the benefits of a plant-based diet for gut bacteria and immunity, suggesting that a vegan diet can lead to a healthier gut microbiome. However, it also addresses the potential challenges of getting enough B12 and D3 on a vegan diet.

💡Vegetarian

A vegetarian diet includes plant-based foods but excludes meat and fish. The video contrasts vegetarianism with veganism, noting that vegetarians can still get B12 and D3 from dairy and egg products. The speaker also introduces the term 'palarian' as a balanced approach to diet, combining plant-based meals with occasional animal proteins.

💡Gut Bacteria

Gut bacteria, or the gut microbiome, refers to the complex ecosystem of microorganisms living in the digestive tract. The video emphasizes the importance of gut bacteria for overall health, suggesting that a plant-based diet supports beneficial gut bacteria, while a diet high in red meat may disrupt this balance.

💡B12

Vitamin B12 is a water-soluble vitamin that plays a crucial role in maintaining nerve health and the production of red blood cells. The video points out that B12 is primarily found in animal products, making it a potential deficiency risk for vegans and vegetarians.

💡Dairy

Dairy products are derived from milk and include items like cheese, yogurt, and butter. The video discusses dairy as a source of protein and calcium for vegetarians, but also mentions the speaker's personal preference for dairy products like ghee and paneer.

💡Red Meat

Red meat refers to the flesh of mammals like beef, pork, and lamb. The video suggests that red meat consumption can negatively impact gut bacteria and increase the risk of colon cancer, advocating for a reduction in red meat intake.

💡Colon Cancer

Colon cancer is a type of cancer that begins in the large intestine. The video links red meat consumption to an increased risk of colon cancer and mentions the importance of regular colonoscopies for early detection.

💡Fiber

Dietary fiber is a type of carbohydrate that the body cannot digest, which aids in maintaining a healthy digestive system. The video emphasizes the importance of fiber for gut health and recommends a diet rich in plant-based foods to ensure adequate fiber intake.

💡TMAO

Trimethylamine N-oxide (TMAO) is a compound produced by gut bacteria after the digestion of certain nutrients found in red meat. The video suggests that high levels of TMAO in the bloodstream are associated with an increased risk of heart disease.

💡Palarian

A term coined by the speaker to describe a diet that is 80% plant-based and 20% animal protein. This approach aims to balance the benefits of a plant-based diet with the occasional inclusion of animal proteins.

Highlights

Protein requirement is 0.8 grams per kilogram per day for a normal healthy individual.

Women need 48 to 50 grams of protein per day.

High protein intake does not cause kidney damage for healthy individuals without kidney issues.

High protein diets (1.5 G per kilogram per day) can be harmful for those with kidney problems.

Plant-based protein diets are beneficial for gut bacteria, enhancing immunity.

Veganism and vegetarianism can lead to deficiencies in B12 and D3.

B12 is essential for nerve health, and its deficiency can cause tingling sensations and numbness.

Red meat consumption can disrupt gut bacteria, potentially leading to heart disease.

The term 'palarian' is introduced as a balanced diet with 80% plant-based meals and 20% non-vegetarian meals.

Red meat, especially beef and pork, is associated with an increased risk of colon cancer.

The world is trending towards more vegetarianism, but not necessarily complete vegetarianism.

Moderation and sustainability are key in dietary choices.

The speaker personally experienced a decrease in athletic performance after switching to a vegetarian diet.

Food preferences and the desire to be a foodie can influence the decision to adopt a vegetarian lifestyle.

The speaker's spiritual reasons and love for animals led to adopting a vegetarian diet.

Gut bacteria health is crucial, and a plant-based diet provides the necessary fiber for gut health.

The speaker plans to raise children with a diet rich in fiber and limited red meat exposure.

Transcripts

binge watch and learn on PRS

Clips protein protein specifically nonv

veg vegan good I love it da Dairy also

put in this category I love this topic

how do we talk about this in a very fast

way actually don't want to dive too deep

because there's a lot of information on

YouTube but what's the

101 everybody needs protein minimum

protein requirement .8 G per kilogram

per day if you are a 60 kilo man or

women women is even more important you

need to have 48 to 50 gram of protein

per day and people stay away from

protein because they think that too much

of protein is going to cause kidney

damage number one myth is that is not

true for a normal healthy patient uh

like who is trying to lose weight if you

don't have significant kidney problems

it is not a problem at all okay uh then

why are we talking about kidney problem

is when the high protein diet 1.5 G per

kilogram more than that per day where

your body building and everything and on

the top of it if you have have some

kidney issues then you need to be a

little bit careful okay sure and the

last thing would be vegan versus

vegetarian versus animal based protein

from a gastroenterology standpoint I can

clearly say that if you are plant-based

protein diet your gut bacteria is going

to fcking love you

really they will worship you they will

poor love thank you so much for giving

me the CH thank you so much for giving

me this rajma and in turn it will give

you the immunity that you want to fight

against infections so you're batting for

veganism vegetarianism plant-based what

about veganism versus vegetarian

veganism in my opinion I have tried it

it was very difficult for me but there's

no much difference between vegan and

vegetarian from my opinion but the that

is what B12 and D3 D3 yeah so long-term

vegetarian diet can vegan diet can go

down on B12 um but that is something

that can be correct and it is not a

severe problem to be be worried about uh

in terms of treatment wise they easy

treatment in case if you go into that

what is the treatment supplements B12

supplements when you go down 30 days 60

days and then you just become conscious

of about increasing your B12 again

through food ingredients until then it

the problem is in the worst case

scenario if you end up in that bucket it

is very easy to be treated okay for

those of you who don't know what we're

talking about basically when you're

going all out vegan the one thing that

out and out is lacking in a vegan diet

is B2 D3 D3 also not that much B12 is a

main thing what does B12 do B12 is

responsible for your nerves okay okay so

you get some tingling sensation numbness

and peripheral neuropathy where the

nerves are getting damaged a little bit

that's where B2 needs that okay your

nerves need B12 um yes that is an issue

but do doesn't happen in all people as

well um and animal based protein when

you do research on mice and animal based

studies it's a very clear especially red

meat especially red meat there is

significant disturbance of gut bacteria

where this proportion shift towards

bad

Beef

Pork mutton goat and even sometimes

chicken thighs because chicken thighs

are darker and because they are standing

all the time they need more dark muscle

fibers compared to the chicken breast so

the leaner meat is chicken breast darker

meat is chicken thighs so red meat you

need the gut bacteria digest and then

the protein is called carnitin and the

enzyme is called phosph colon so

basically what this does is your gut

bacteria doesn't like this I don't want

to deal with this at all so you know all

the good bacteria says I don't want to

deal with this you take care of it so

the bad bacteria gets overp populated

and there is this enzyme called I'm

talking a lot of biochemical thing but I

think it brings the evidence that brings

the fact that there's evidence to it

that the chemical called tea M AO okay

and that is being secreted by the gut

bacteria in the intestine after

consuming red meat and that gets

absorbed into the circulation if you

look at all this keto diet and all these

people just eat carnivo diet and

everything there's multiple studies

showing that this TMO is the reason for

the heart

disease right so I'm vegetarian good

turn vegetarian again in that same phase

okay I'm not vegan like I eat ghee I eat

paneer they're my two milk products but

I am going to bat for the

non-vegetarians here because I know how

a non-vegetarian mind things CU I have

been a

nonvegetarian I think the narrative

usually on the nonv side is also that

they'll show their own set of studies

that uh benefit their claim cor cor cor

the vegetarians will show their own set

of studies vegan will show their own set

of studies it's just how this world of

scientific study works that research can

easily be slightly manipulated uh to

kind of bat for your own problem uh I've

asked a lot of nonvegetarians these

questions as well uh again please

correct me wherever you

disagree I would assume that again

because we have hunter gatherers and

because we hunted for so long um didn't

our bodies get used to actually eating

the meat that we hunted see that's the

that's the myth coming back to the

previous discussion that we were only

successful one in 20 times we were not

eating meat every day people eat complex

tubus wild berries plants so we if we

are we cannot be different from our

ancestors there is no way we are

Evolution we are being in the process of

evolution so they their diet was mainly

plant-based look at hasta and look at

their bacteria in the gut it's exactly

what you will see in a plant-based

vegetarian bacteria gut bacteria a

person who's eating plant-based diet

correct so what I am saying is I'm not

cly against non-vegetarian okay you need

that protein sometimes it's very

difficult to take protein content

through vegetarian so so I came up with

this term for my patients called

palarian Dr palarian so what I do is

three meals a day 7 days a week 21 meals

a week you do 80% plan-based okay which

will come around like you know uh 18 17

18 meals plant-based remaining four you

eat chicken you eat white meat

preferably fish chicken uh stay away

from beef and porke and the reason I'm

saying that is from a gastroenterologist

standpoint it is very clear that red

meat is especially beef and poke or

increased risk of colon cancer okay I

know there are multiple refuting studies

but it has been proven Beyond doubt that

there is some kind of nitron link that

it is increasing the risk of colon

cancer that is why I am doing

colonoscopies at the age of 50 in us and

not in India and if you look at the data

in India colon cancer is very high in

Kerala why they eat beef a lot more than

other states wow okay do you

think that the world is going more

vegetarian key word more not vegetarian

I think people this hatah tribe

situation where once in a while you eat

nonv I I see that increasing a lot

people are becoming not fully vegetarian

but nonv consumption is gradually

reducing at least that's what I see

around me I might be wrong no I think

that's the right thing to do always

extremes will not work keto will not

work uh pure vegan will not work because

it's very unless you are really

committed to it I'm not saying that you

shouldn't do this you can do it if it

works for you yeah um I always go for

moderation I always go for

sustainability I always go for lifelong

adoption of this technique for me I

cannot stay away from non wi because I

love the taste I love the taste uh and

spiritually it can be different

evaluation but in terms of

healthwise this 8020 Dr palarian method

of you know like 18 meals of plan-based

four meals of think I think it's very

doable

this repetitive reinforcement will make

them think next time in when you order

Biryani from swiggi maybe you will order

P Biryani M okay one time okay in this

country it's very easy to go vegetarian

yes in our country yes I don't know how

easy it is to go vegetarian abroad like

I have a lot of vegan friends who will

tell me no no now it's easy there's

vegan food everywhere but doesn't tastes

that good abroad here it tastes

beautiful like you won't even feel like

you missed out on anything but the non

is even more tastier yeah 100% 100%

there

are see okay you know what vegetarians

will never agree with but I'm telling

you this as a non-vegetarian turned

vegetarian the price you pay for leaving

nonv there's two prices one I personally

believe my athletic power reduced in

terms of my ferocity on the football

field or my ferocity in the weight room

it reduced a little bit that's fine

that's a trade-off uh the second thing I

lost out on was food experiences that

you will be giving up so it's a question

of do you care about the process of

going vegetarian more or do you care

about being a foodie Mo correct it boils

down to that correct uh and again my

reason for going vegetarian was my

spiritual stuff uh I fell more in love

with Animals As I Grew Older I lost you

know my dogs and all that I saw their

death that made me think a lot Etc so

again my own subjective reality of life

turned me into a vegetarian but again as

I said with alcohol your pallette

changes your food preferences change I

will not go back to it like I know that

like even if it's in front of me and

such good meat has been put in front of

me the kind of meat that I would have

died for when I was a non-vegan and

there's not even a cell in my body that

wants to eat it anymore I see wow

because it just it doesn't appeal to me

wow like I I won't look at it as food

wow you know but again that's my

subjective reality I don't know

everyone's life is different being a

gastroenterologist being involved in gut

health and everything it's very clear

that gut bacteria is the problem for

everything else of what I see so that

made me change easily that our bacteria

needs fiber and fiber there is no fiber

in non w at all there's no fiber and the

only thing fiber can be given through

plan-based Dart and um again coming back

to the same discussion that we respect

our gut bacteria our gut bacteria will L

us back and if you want to oh we talked

about raising your kids right I'm going

to raise my kids exactly same way that

what I'm doing I will make sure that

they have fiber in every meal that they

take if they want to take chicken it's

okay if it is coupled with

broccoli okay because fiber is extremely

important and we limit red meat exposure

as much as possible two to three times a

week itself is too much so that's why we

prefer white meat um fishes I mean it's

uh much much better uh chicken breast is

much better so TRS Clips has all sorts

of videos and all sorts of playlists

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