Jessie Inchauspé is a French biochemist, author, and health specialist. On March 24, Dr. Karan Rajan, an NHS surgeon and health content creator, responded to a video shared by Jessie on Instagram Reels regarding the daily protein intake recommendations. He emphasized the importance of both protein and fibre as vital nutrients for maintaining a healthy body, noting that "plant-based protein sources are not incomplete."

How much protein should one consume daily? 

The required protein intake varies based on several factors, including age, gender, weight, activity level, and overall health. However, Jessie criticized the standard recommendation of "0.8 grams of protein per kilogram of body weight per day"—approximately 56 grams for a person weighing 150 pounds (68 kg)—calling it a "joke." She suggested that the intake should be increased to "2 grams of protein per kilogram of body weight per day," arguing that individuals should consume "significantly more protein."

In response to her claims, Dr. Karan Rajan shared his experience in a video, stating, “I have a confession to make. In 2018, during a routine blood test, I discovered that I had elevated cholesterol levels. At that time, I was focused on protein, particularly from animal sources, while lacking sufficient fibre. A year later, after I shifted my diet to include 30 grams of fibre daily and reduced my meat intake, my cholesterol levels returned to normal.”

Balanced diet with protein-rich and fibre-rich foods

He subsequently remarked that one might adopt a balanced perspective that incorporates both plant-based and animal-based protein sources. He emphasized, “I believe that macronutrient tribalism is not beneficial. We should not create a false division between team protein and team fibre. It is essential to include adequate amounts of both in your diet. From my years of mistakes and learning from those more knowledgeable than myself, my most significant insight is that plant-based protein sources are not incomplete. This notion, which I once accepted, is as reliable as your uncle's medical advice on Facebook.”

When comparing plant and animal protein sources, the former include legumes (such as lentils, chickpeas, and beans), nuts and seeds (like almonds, chia seeds, and hemp seeds), whole grains (including quinoa, brown rice, and whole wheat), soy products (such as tofu, tempeh, and edamame), and various vegetables (like broccoli, spinach, and kale). In contrast, animal-based protein sources comprise lean meats (chicken, turkey, and fish), eggs, dairy products (milk, Greek yoghurt, and paneer), red meat (beef, pork, and lamb), and poultry (duck, goose, and game meats).

Dr. Rajan further stated, “Regarding digestibility, the disparity between plant and animal proteins is much less significant than commonly perceived. Feel free to increase your protein intake, but aim for a variety of protein sources in your diet. For instance, plant proteins, unlike their animal counterparts, come naturally accompanied by fibres, resistant starches, and phytochemicals, which serve as prebiotics to nourish beneficial bacteria. It is accurate to say that we do not face a protein deficiency crisis as we do with fibre, and health is not a binary issue – there is no need to eliminate protein or adopt a vegan lifestyle; it is all about achieving balance and moderation. You can effectively prioritize both protein and fibre in your diet.”

By comprehending the functions of protein and fibre in the body and making educated dietary choices, you can enhance your overall health and well-being.

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