Protein

Protein is an essential nutrient with vital functions; without it, life simply cannot thrive. Its main functions are to support growth, development, repair, and rejuvenation within the body. While children require amounts of protein to fuel their growth and development, adults need comparatively less once their development is complete.

Excess

The body doesn’t have a special storage system for protein like it does for carbs (glycogen) or fat (adipose tissue). The excess protein is broken down in the liver through a process called deamination, where the nitrogen is removed from amino acids. The remaining carbon skeletons are then either converted into glucose or stored as fat, while the nitrogen now in the form of ammonia is converted into urea and excreted in urine (both toxic compounds). This unnecessary exercise is a huge toll on excretory organs in the long run and damages them. Importantly, the body does not store excess protein as muscle or protein but as fat in adipose tissue.

How much is too much?

Nutrition Science:

The first Recommended Dietary Allowance (RDA) for protein was published in 1943 by the U.S. National Academy of Sciences. Scientists calculated the minimum daily requirement by measuring nitrogen (a marker of protein) excreted, estimating roughly 0.5 grams of protein per kilogram of body weight—about 6% of daily calories. To ensure this recommendation covered nearly all healthy individuals, they added a safety margin (approximately two standard deviations), arriving at the well‑known 0.8 grams per kilogram of body weight RDA.

Nature Cure does not even recommend specific consumption of protein-rich foods like dals/grams/nuts and seeds. It says these foods are a drain on vitality as they are difficult to digest. It suggests sprouts in small quantities and to get a higher percentage of proteins from green leafy vegetables. (Remember where all the strong/huge/fastest herbivores walking the planet get their protein – grass & plants!)

Yoga Philosophy also does not specifically mention the group of foods called legumes and nuts in its definition of Satvic diet. It speaks about whole grains, natural fats, fresh produce, but not legumes. Digging into ancient Yogic texts, I find sparse mention of few grams like green gram, black gram and rarely Kulattha (horse gram).

My approach is grounded not just in theory but in lived experience—my own and that of countless clients who come to me with deep rooted, complex health issues. I’ve witnessed healing and reversal of diseases.

I feel most adults do well on 0.5 grams of protein per kilogram of body weight per day. Achieving this (or even 0.8g per body weight intake) is straightforward and easy with simple plant-based diets, as every plant food has some amount of protein.

We can find higher amounts in legumes, nuts, seeds and green leafy vegetables. Even fruits, though often overlooked, do have some amounts as they are live foods and contain live enzymes and enzymes are nothing but proteins.

Special needs

For specific life stages like pregnancy, lactation, or growing years of childhood, the body naturally adjusts hunger signals to meet increased needs. In other words, you don’t need to overthink it: simply enjoy balanced, nutrient-rich meals, and your appetite will guide you toward the protein you require

Muscles or kidneys?

Even 0.8g of protein/kg body weight with regular exercise does build & maintain muscles, but not extensive muscles the way youngsters would want. You have to choose between such muscles and the health of your excretory organs – the liver and kidneys.

Citing one specific case: A 17-year-old sportsperson from Ahmadabad reached out to me, and this is what he has to say

“I was suffering from many allergies and skin issues. I also had many misconceptions about protein as a professional tennis player. After trying many kinds of diets, I took Dr. Gauri Rokkam's Holistic Nutrition e-course and followed it with her personal consultation - Heal Thyself program. I can only say, it's extraordinarily great. Dr. Gauri Rokkam made things so simple to understand and adopt that it has become my new lifestyle. I will say if you are blessed, then only you will meet Dr. Gauri Rokkam.  The words “holistic” and  "wholesome" can be felt and seen in her work. I appreciate the depth of knowledge and confidence she has.

I am eating all foods that were listed as “intolerances” under allergy test results and am free from extracted protein consumption. Happy to say my recovery has improved during the game a lot despite stopping protein supplements. I have not lost weight or muscle during this process.  After practising the changes in food and lifestyle she prescribed for 4 months, my weight has been constant at 56 kgs and my height has gone up by 2 inches, which is 180 cm in total. I feel light in my body and gut which used to be bloated and hurt most of the time. My energy and flexibility also increased. Very happy to have learnt about Panchabhutas and incorporated them into my life. I heartily thank you and am indebted to you for all your wisdom, Dr. Gauri Rokkam”.

If a balanced diet provides enough for people playing professional sports, it should be sufficient for a common man too – as proven by countless other healing journeys I have seen.

And if endurance athletes like runners meet their protein needs through raw plant foods, so can we. You can read more at: http://runningraw.com/ 

Animal protein consumption is a cause for concern as recent research is showing clear data. Many eminent doctors and scientists are working on the subject all over the world. Some of them you can check, and benefit

·     Dr. Colin Campbell: https://nutritionstudies.org/mystique-of-protein-implications/

·     Physicians Committee for Responsible Medicine - https://www.pcrm.org

·     Dr. Fuhrman - https://www.drfuhrman.com

·     Dr. Dean Ornish - https://www.ornish.com

·     Dr.  Michel Greger - https://nutritionfacts.org

·     The Plantrician project - https://plantricianproject.org/

Note: Be cautious of their product endorsements; I do not recommend.

Food is complex; its nutrients interact synergistically with each other and with the human system in amazing ways. Focusing on single nutrients in isolation overlooks the harmony of a balanced diet.

For a deeper and more structured understanding of holistic views, I encourage you to explore my book “Craft your Wellness” or consider enrolling in one of my courses. A brief article or reel alone cannot do justice to the depth and interconnectedness of these perspectives.

I invite you to learn, experiment, experience, unlearn if need be and make your informed choices.