Surprising signs of low protein intake: ‘Often associated with muscles…’

Celebrity nutritionist Pooja Makhija has warned that low protein intake can lead to surprising health issues, including swollen ankles, sugar cravings, and persistent hunger. Protein plays a crucial role in many bodily functions beyond just muscle building, such as contributing to satiety, tissue repair, immune function, and maintaining protein stores. She explains the protein leverage hypothesis, suggesting that a low-protein diet may increase appetite, prompting overeating until protein needs are met.

However, she clarifies that not all hunger or cravings signal a need for more protein. Ankle swelling is just one possible cause and should not be used for self-diagnosis of protein deficiency. Nutritionist Meenu Balaji from Pragmatic Nutrition agrees that protein is vital for survival as the body cannot produce all essential amino acids. Protein is essential for enzymes, hormones, and functions like oxygen transport in haemoglobin.

Balaji highlights signs of insufficient protein intake, such as muscle loss, slowed metabolism, weakened immunity, increased cravings, and skin or hair damage. She advises a balanced diet with a variety of protein sources, including animal and plant-based options like lean meats, beans, and tofu, to ensure a full range of essential amino acids. She emphasizes that while protein is crucial, it is not the sole factor in health, and it's essential to consult a healthcare professional before changing dietary routines.