Dr Shiv Gupta Profile picture
Mar 4 7 tweets 2 min read
How much #protein do you need?
#WHO says 10-15%, #USDA 10-35% (as most in US consume meat in every meal) and experts like Colin Campbell says 8-10% of your diet should be protein unless child, pregnant or athlete/ lifting weight. Your body is quite good is recycling protein (1/n)
Where to get these proteins from? 70-80% of your protein should be plant based. Plant proteins are packed with rich complex carbohydrates (incl. fibers), healthy fats and antioxidants essential for healthy life.
Below are some of the plant based foods to get your proteins from: Image
The limitations of plant based protein is that it is not complete protein & some essential amino acids are missing. For herbivores animals or for people who have been vegan all their life, probably host #gutbacteria that makes these essential amino acids for them
But if you have not been vegan since birth, you also should consume little amount of animal protein regularly. There is no fixed rule but i try to have 4 eggs or 500 ml of yogurt everyweek to provide those essential amino acids
The limitations of animal protein is that it comes packed with unhealthy fats and free radicals in addition to almost no fibers that is not good for your gut health
Of course, protein requirement are dynamic. Apart from pregnancy, growth phase, muscle building, athletic activity; protein requirements will increase after illness/ accident/ infection etc. but above is the usual range for adult doing 20-30 mins cardio exercise

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More from @shiv_twitts

Mar 5
Emulsifiers! You unknowingly consume them daily. They are in almost every readymade food. But what are these and what impact they have on your #health. In below thread, i explore the world of #emulsifiers and why you should avoid them. #HealthyLiving #weightloss #processedfood
Emulsifiers are detergent that combine different substances together. Certain substances in food are water soluble & others are fat soluble. How to mix them together? Add emulsifiers & voila - problem solved
The emulsifiers mostly have names that is difficult to pronounce but you can see them in food ingredients list on packaging. Common ones are polysorbate 20, 60 or 80 (P80), carboxymethyl cellulose (CMC), sorbitran, propylene glycol, sodium stearoyl lactylate, Gum arabic
Read 10 tweets
Jan 29
Over last 20years, people are not eating more, nor exercising less but still becoming #obese finds this recent study. In below thread, i explain key mechanism of #obesity postulated in this paper & what you can do to break this cycle. #HealthyLiving #gutmicrobiome #MedTwitter Image
First let me share the full paper before i summarize the key points from same: pubmed.ncbi.nlm.nih.gov/35460220/
#Obesity prevalence among US adults has soared from 14% to 42% since 1980, but mean calorie intake has not changed much in population. In fact, people are eating less relative to their body sizes. This finding was confirmed in paper using multiple databases
Read 16 tweets

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