- 2 weeks ago
In this episode of Health360, host Sneha Mordani addresses several health claims and nutrition myths.
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00:00Hello there, you're watching Health360, your one-stop destination to all things health, wellness and fitness.
00:07Week after week, we put focus on complex health issues that need to be simplified and simple health concerns that
00:15are misunderstood.
00:15We're also busting myths around health and wellness, separating fact from fiction.
00:21This week, Cognar announced said, protein makes you dumb.
00:26What's behind that claim?
00:27Some people are saying vegetarians can't get enough protein no matter what they do in a day.
00:34That also isn't the truth. We'll show you how.
00:37We're also going to be telling you why your regular dental health checkups could end up protecting your heart.
00:45You heard that right.
00:47Why does the viral chart claim and indicate that eight glasses of water have to be taken, consumed at specific
00:54times of the day?
00:55Why is that claim deeply problematic?
00:58We're telling you more about that as well up ahead on the show.
01:03I'm Sneha Mordani.
01:04This is Health360.
01:36Protein makes you dumb.
01:38Well, abhi kuchh bhi sunne ko baakhi nahi rahi gaya.
01:42I've really heard everything that I had to.
01:45Now, this bizarre sort of a claim was made by Kangana Ranaut, also in news, for other wrong reasons.
01:53Well, she said that protein makes us dumb.
01:57So why did Kangana really wade into this discussion?
02:00And why did she make such a misleading claim?
02:03Well, that is not something that I'm going to answer.
02:06Because I'm only going to tell you about this claim and how problematic it really is.
02:13Well, don't get me wrong.
02:14Kangana Ranaut is actually very fit and active.
02:18And the rest of the things that she said in the post, where she spoke about protein as well, is
02:23actually very true.
02:24Barring that protein part, this is something that we've been saying for years together.
02:29That ultra-processed food is bad.
02:32Junk food is bad.
02:33And that movement is great.
02:35She's saying all of that.
02:36But suddenly, she also speaks about protein.
02:39Which made us question, why this hate for protein?
02:43First of all, that claim to begin with is faulty.
02:48So I asked our experts why this claim is so problematic.
02:53This claim that protein causes, makes one dumb is very, very unscientific.
03:00The reason is India is actually a protein deficient nation.
03:05Our protein intake is very, very less.
03:08And that too, we don't take those high class protein or class one protein.
03:12The average recommended protein is 0.8 gram per kg body weight, which is of class one.
03:19But many of us don't even touch this.
03:22As per the ICMR study, which was released last year, it's shown that our plate actually contains more than 60
03:27% carbohydrates or grains.
03:30So the actual protein intake is very less.
03:32And this leads to a lot of disease.
03:34So making such a statement will only scare people away from a possible nutrition solution which they have.
03:42So does too much protein affect brain function?
03:46Well, there is currently no scientific evidence showing that eating a protein-rich diet makes healthy people less intelligent or
03:54impairs brain function.
03:55Protein is an essential nutrient required for building muscles, repairing tissues, producing hormones and supporting normal brain function.
04:04So, Richa Anand, I want to ask you, excess can do other things, but certainly not make you dumb, isn't
04:12it?
04:12So, actually, there's no scientific evidence for that matter that, you know, a rich protein diet would impair your, in
04:22fact, proteins are required because of their amino acids.
04:27You know, they help actually make the neurotransmitters, which give you dopamine and serotonin, which are good for your cognitive
04:35and overall well-being.
04:38So, high-protein diets and brain impairment is something which is not really, there's no truth to that.
04:48So, I would say that no.
04:51I mean, there are other concerns that you may have, but brain impairment will not be the top of the
04:56list at all.
04:59Protein is made up of amino acids, many of which are necessary for producing neurotransmitters,
05:05the chemical messengers that help brain cells communicate.
05:08Adequate protein intake supports muscle maintenance, immunity, hormone production and overall health.
05:16Although protein is important, consuming significantly more than what your body needs isn't automatically beneficial.
05:23Absolutely not.
05:24Extremely high-protein diets may crowd out fiber-rich foods, fruit and whole grains if meals become unbalanced.
05:32For people with certain kidney diseases, protein intake may also need medical supervision.
05:37However, healthy individuals generally tolerate higher protein intakes well also.
05:44So, what really happens when too much protein is consumed?
05:47So, abuse of any food, especially when there is no balance between a protein and a carbohydrate and a fat
05:56intake.
05:57For an average person, a regular person, a 0.8 to 1 gram protein per kg is pretty adequate.
06:04So, when you talk about excess, what excess are you doing?
06:07I mean, if it's a sportsman, even a 1.2 or a 1.5 is okay.
06:12But a regular person should be maintaining an approximate 1 gram per kg body weight of protein
06:18and supplementing it with adequate amount of carbs and fat in the diet or it's going to be too much.
06:28It's going to cause you heaviness.
06:30It's going to be digestive issues.
06:31Well, here's what this means for you and this is what you really need to know.
06:38Well, most people can meet their daily protein needs through foods such as eggs, dairy, fish, chicken, lentils, soybeans and
06:45nuts.
06:46Even vegetarians can if you combine your foods right.
06:50Protein powders are primarily a matter of convenience for athletes,
06:55older adults with higher nutritional requirements
06:57or people who struggle to consume enough protein through diet alone.
07:01And no, too much protein is not going to be making you dumb.
07:10Well, everyone is struggling to get in 50 grams of protein every single day.
07:15Wondering whether they're going wrong, excessive carbs, less fiber, less protein.
07:20Well, the end result, disappointment.
07:23So, many are resorting to protein supplements.
07:26Well, for starters, a lot of people don't even have a taste for it.
07:31Don't know when to take it and wonder if it is going to be impacting them in an adverse way.
07:37Plus, it's expensive.
07:39So, to answer many questions around protein and whether a regular food can help us ensure 50 grams of protein
07:47every single day,
07:48we spoke with experts and nutritionists and got some suggestions on how your regular ghar ka khana can actually be
07:56enough.
07:57But the idea is on how you combine those food items.
08:03So, let's get started and tell you your regular khana.
08:06We've actually got this packed from home.
08:08Nothing has been bought.
08:10To tell you how this is actually good enough.
08:14It depends on how you combine them.
08:16To begin with, paneer and dal.
08:19This is actually one of my most favorite combinations.
08:21A nice big bowl of dal like this, completely made at home.
08:25Nothing fancy and paneer, whichever form you wanted.
08:28It's in a curry or in a bit of a stir-fried sort of a style that you're consuming.
08:33This gives you good amount of protein.
08:36This combination actually delivers both dairy and plant-based protein which is excellent.
08:42The other good source of protein for vegetarians is soya chunks.
08:45Now, you can make it both into a curry.
08:47About 100 grams of it is excellent for about 50 grams of protein.
08:51Or else, you can make it in a tiki form like this.
08:53This too is good.
08:55It's interesting.
08:56It's like a snacky item and it's healthy as well.
08:59So, this is good enough for about 50 grams of protein.
09:03The other good combination that we must look at is rajma.
09:06This too, about 100 grams of rajma with some paneer salad thrown in here is a great source of protein.
09:12About 50 grams is it.
09:15One cup of cooked kidney beans paired with 200 grams of paneer creates a filling meal with over 50 grams
09:21of protein.
09:23Looking for variety?
09:24Try quinoa, black chana and curd.
09:27Together, these ingredients offer a balanced mix of protein, fiber and essential nutrients.
09:33Delivering close to 50 grams of protein depending on portion size.
09:39For those who eat eggs, a combination of 4 eggs, 2 moong dal cheelas and a glass of buttermilk provides
09:46nearly 50 grams of protein while also supplying vitamins and minerals.
09:51So, your moong dal cheelas filled with some paneer is a great source of protein like I said.
09:56Combine it with eggs and this makes for a fantastic breakfast.
10:01Protein plays a vital role in building and repairing muscles, supporting immunity, keeping skin and hair healthy and helping you
10:08feel full for longer.
10:10So, it cuts down your cravings.
10:12So, nutritionists actually advise that you don't need to have scoops of protein powder.
10:18Just spreading your protein intake across meals like I've just shown you across lunch or dinner and breakfast like I've
10:25shown you beef curd there as well a great source of protein.
10:28You can get in your 50 grams of protein.
10:32There's absolutely no stressing about protein intake there.
10:36So, I asked a nutritionist today that in a simple vegetarian fare, you can get in your protein requirements, isn't
10:44it?
10:45Yes, absolutely.
10:47Our traditional Indian meals, if well balanced, are adequate to meet the protein needs of an individual and then you
10:54don't need a supplement.
10:55So, soybean is a very good complete protein source for vegetarians.
11:00So, soybean can also be included in the diet.
11:03Especially for vegetarians, it's important to understand that there are incomplete protein sources.
11:10Like, dal is an incomplete source of protein which means that there are no essential amino acids present.
11:16It has to be complemented with the grain.
11:19So, you should have to make it complete.
11:23Many people, of course, worry that if I'm a vegetarian, I may not be getting in the adequate source of
11:28protein.
11:29So, this is a myth that needs to be busted, isn't it?
11:32A vegetarian fare is good enough.
11:34Tell us, what are the other combinations that we can do throughout the day, throughout our meals to get in
11:40enough sources of protein?
11:43Okay, so protein need varies with age, gender, you know, I would say physical activity, health status, in such use
11:55of current weight also.
11:57You know, so all these factors need to be taken into account while deciding how much protein you need.
12:03So, 50 grams, I would say, is not enough for most of the people.
12:0850 grams, it may be possible for some cases, but it depends hugely on the, you know, the activity level.
12:16If you're an athlete, you need more protein.
12:19If you're pregnant, you need more protein.
12:21Older, you know, individuals, they need more protein.
12:24So, it varies.
12:2650 gram target is, you know, it's not a very decent target, I would say.
12:32It depends upon number of factors.
12:34So, some people require more protein.
12:36How to hit it with this much, you know, target, you can easily do that by including variety in your
12:43diet.
12:43The protein has to be spread evenly throughout the day.
12:47You know, what research says is that if the protein is evenly distributed, the muscle growth is better.
12:53So, this is what you need to know.
12:55First of all, even if you are vegetarian, as we've shown you, you can get a fair amount of protein,
13:02provided you get protein in every meal and you combine your proteins right.
13:0850 grams is very, very doable.
13:11The second thing that you need to know is that just because everyone is trying to get in that protein
13:16powder
13:17and expensive supplements in, you don't really have to jump in the bandwagon.
13:22In fact, doctors and nutritionists advise that not everybody requires protein supplements.
13:29If you plan our meals properly and do the right combinations, then be sorted.
13:36Your mouth may reveal more about your health than just your smile.
13:41Scientists are now finding that problems in the gums may be linked to bigger health issues
13:46like heart disease, diabetes and even memory decline.
13:51So, can taking care of your teeth help protect your overall health?
13:55It looks like that.
13:58Bad gums, big health risks.
14:01Gum disease is not just a dental problem.
14:03Harmful bacteria from infected gums may enter the bloodstream.
14:07This can trigger inflammation in the body.
14:12Studies are exploring a connection between gum disease and heart problems.
14:16People with serious gum infections may have a higher risk of other health issues as well.
14:21So, why does all of this matter?
14:24Almost half of adults over 30 have some form of gum disease.
14:29Risk increases with age.
14:31Diabetes can make gum problems worse.
14:34So, I asked the doctor today, Dr. Parthasati Reddy, Managing Director, FMS Dental Hospital,
14:40on how bad gums can really affect the heart.
14:45What really is the deep connection?
14:46The present evidence shows clearly that there is an association between the gum diseases
14:53and whatever the heart-related conditions.
14:56Even though there is no direct association, no directly proven association that gum diseases
15:02are causing the, you know, the heart-related issues,
15:06but there is a clear association where it is proved.
15:10The gum diseases are shown with higher inflammatory markers
15:15and again there is evidence of cardiac-associated relation.
15:21So, we should say that, yeah, gum diseases can now, can say to some extent that it is associated
15:29with the heart-related conditions.
15:31So, especially periodontitis, where there is a lot of inflammatory
15:35or there is also bacterial infection which can cause the problems with the heart diseases.
15:40And how does mouth breathing, Dr., harm our teeth?
15:44What's the connection there?
15:45See, basically, when you take a mouth breathing, there is a problem.
15:51See, there is going to be, the gums are going to be slightly affected
15:55and also mouth breathing, when there is, there is going to be a growth disturbances.
15:59So, whenever there is a mouth breathing, it can affect the growth of the jaws,
16:03it can affect the gum areas.
16:06So, indirectly, it's not the teeth formation, but it's going to affect the overall growth of the jaws.
16:11Are electrical toothbrushes, Dr., better than manual ones?
16:16What would you advise?
16:17What's your suggestion?
16:18We don't say electrical toothbrush is better than manual.
16:22Manual is also equally good.
16:24And if you follow a proper technique and probably if you can exactly,
16:29can maintain the time and then the number of strokes to be given.
16:33So, manual toothbrush is as good as electrical.
16:35We don't actually recommend electrical better than manual.
16:38Can treating gum disease improve overall health?
16:43How does it lead to, you know, stopping inflammation at the tracks,
16:48if you're just treating gum disease once it appears?
16:51Actually, now there is a lot of, you know, the evidence that the gum diseases are affecting the overall health.
16:58It can be, you have seen that proven this thing, the diabetes control, gum diseases, infection has to be controlled.
17:05There is a clear relation between those two.
17:08And gum diseases can cause even heart.
17:10Gum disease can affect the pregnancy, you know, the little premature deliveries, etc.
17:16Gum disease can affect respiratory.
17:17So, if you look at it, gum diseases are affecting overall health.
17:21So, it's a proven association.
17:24Even though the many areas we are not showing direct relation, but all the studies are showing that we have
17:30a, you know,
17:30100% proven relation between the increased gum diseases because of increased inflammation and bacterial infections,
17:38the other, you know, systems in the body can affect.
17:42Dr. Meni may not even think about it this way, but I'd want you to throw a little more light
17:46on this.
17:46You know, how does stress affect my teeth?
17:50Basically, not directly.
17:52Whenever you are stressful, so, there are certain parafunctional habits we develop.
17:57So, you see in the most of the people, like, you know, whenever there is a stress,
18:00so, they develop some sort of, you know, clenching, bruxism, or some sort of moments when they are sleeping.
18:07They may have parafunctional habits to release the stress.
18:10So, that not directly, indirectly, it can affect.
18:13So, probably, if you see parafunctional habits like bruxism, it can wear up the teeth and it can cause certain
18:19traumatic issues on the teeth.
18:20So, stress can indirectly affect.
18:22And this is what you need to know and what you should be doing.
18:28Brushing twice a day, flossing regularly, getting dental checkups, not ignoring bleeding gums, or persistent bad breath.
18:36From drink water first thing in the morning to sip before every meal, social media is flooded with hydration hacks
18:44that promise everything from faster weight loss and better digestion to detoxification and disease prevention.
18:52But how much of this advice is backed by science?
18:56Doctors say, while staying hydrated is one of the simplest ways to support good health, many viral claims about drinking
19:03water at specific times of the day are exaggerated or lack scientific evidence.
19:09So, should you really be following the internet's hydration clock?
19:14We find out.
19:15A viral social media chart claims that drinking water at specific times can detox your body, burn fat, prevent cancer,
19:25and even reduce the risk of heart attacks.
19:28But are these claims backed by science, really?
19:32So, let's tell you what this chart says.
19:35Wake up in the morning, drink two glasses of water.
19:38After breakfast, one glass.
19:40Before lunch, one glass.
19:42After lunch, one glass.
19:44Before tea, coffee, one glass.
19:46Before dinner, one glass.
19:48After dinner, one glass.
19:50Before sleep, one glass.
19:53According to the post, drinking water at specific times, such as immediately after waking up, before lunch, or just before
20:01bed, can detox the body, boost immunity, burn fat, prevent premature aging, and even reduce the risk of colon cancer,
20:09stroke, and heart attack.
20:11Okay, these are just claims, and it's a viral claim.
20:16So, as experience has shown, a lot of stuff that is said online, and just by anybody, may actually not
20:23be true.
20:24So, worry not.
20:25We are here to tell you what the truth really is.
20:29A big claim has been made about waking up and drinking two glasses of water that eliminates toxins, rehydrates the
20:37brain, and stimulates digestion.
20:39I asked the doctor what the truth really is on whether this is true or not.
20:47This statement is actually not very true, and after waking up, taking two glasses of water will help to maintain
20:56the hydration, but it will not eliminate all the toxins.
21:03Like, after taking water, if you go for urination, then only your kidney will help you in removing the toxins.
21:12So, what's the truth, doctor, again, about this viral claim of one hour after breakfast, we should be drinking a
21:20glass of water, thirsty or not, because that is going to be boosting immunity, it seems.
21:26Neutralizing pH and lubricating the joints.
21:29What's the truth, doctor?
21:31See, this is so false statement, and see, adequate hydration is important for overall health, that is true, and this
21:42has nothing to do with joint lubrication, and drinking water at a specific time does not boost immunity.
21:52And then again, half an hour before lunch, the claim is that it seems to be burning fat here, boosting
21:59metabolism, and also improving digestion.
22:02Doctor, tell us the truth.
22:04Drinking water half an hour before meal will just give you the feeling of fullness and satiety, and the person
22:17might eat less, but that it will boost metabolism or it will burn fat is not true.
22:29Okay, so water isn't really burning your fat, if you're having it before your lunch, what's it doing is that
22:36it's going to fill your belly a little so that you don't overeat while having lunch.
22:41What about the claim of one hour after lunch, doctor?
22:44Drinking a glass of water one hour after lunch does not help in aging in any time, and doesn't help
22:58in any blood cell production or muscle mass increase.
23:03So, this statement is false.
23:06So, basically, water is not going to prevent aging, but yes, it's important for every cell of the body.
23:13Doctor, this is something that I follow, somehow, you know, drinking water in the morning, and immediately after that, having
23:18a big mug of coffee.
23:20Well, this is a viral claim that says that it reduces acid production and removes toxins.
23:26I don't know about all that.
23:27Doctor, I'm doing it only because I'm really thirsty in the morning.
23:31So, tea coffee has some diuretic effect, so you might have urge to pass urine after taking tea coffee, and
23:40already if you are hydrated well enough, then there is no problem.
23:44And then, doctor, the claim about one hour before dinner that it prevents overeating and reduces colon cancer risk by
23:5345%.
23:53I think that apart from filling the tummy just before you tend to have a big dinner, it really doesn't
24:01do anything, isn't it?
24:02Drinking water before dinner will give feeling of fullness and satiety, so you might eat a little less, may help
24:13in weight management, but there is no evidence to say it will reduce colon cancer risk.
24:21And this one, a lot of people seem to be following.
24:24It applies to milk as well, but this claim is about water, so we stick to that.
24:28One hour after dinner that improves nutrient absorption, it seems, and prevents constipation.
24:35Doctor, is that correct?
24:37Drinking water before meal will, yes, will improve some, will improve digestion, and it will, yes, help in constipation.
24:49This statement is partly true.
24:53And then this big claim that was made that if you drink a glass of water half an hour before
24:58sleep, it is going to prevent stroke and heart attack.
25:02Doctor, what's the truth?
25:05Drinking water before bedtime does not prevent any strokes or heart attack, and there is no such medical evidence.
25:14Okay, so then, what should you actually do?
25:19Well, instead of following a rigid timetable like has been cited in this viral claim, doctors recommend focusing on steady
25:27hydration throughout the day.
25:29A practical routine includes drink one to two glasses after waking up, sip water between meals, drink before, during and
25:38after exercise, certainly, or sweating and losing salt and water from your body, increase fluids during hot weather you need
25:45it, fever or diarrhea.
25:47Even when you run well, your body is losing fluids, drink before bed, only if you're thirsty, or you'll end
25:54up being awake for the rest of the night.
25:56The biggest hydration myth really, viewers is, and we've said this before, on Health360 is that eight glasses of water
26:04isn't what should be considered straight out from the Bible.
26:09It isn't.
26:10Fluid needs vary.
26:12It depends on age, size, climate, exercise, diet, health conditions of the person.
26:19Water also comes from tea, coffee, milk, soups, juices, and vegetables.
26:24A simple way to check your hydration, and this is a trick that we all should follow, is simply by
26:30looking at the color of your urine.
26:33You look at it, you know that you're dehydrated.
26:35How?
26:36Pale yellow usually indicates adequate hydration.
26:40It should be, like, almost, you can't see it.
26:44Dark yellow urine may suggest you need more fluids.
26:48So, take a look at this chart that we're putting out for you, and you will know whether you're dehydrated
26:54or not.
26:55So, what does this really mean for you, and what is it that you need to know?
27:00Well, drink water when you feel thirsty.
27:02Listen to your body.
27:04Take small sips when it's extremely hot.
27:07Have water with meals.
27:09If it helps you eat comfortably, it is okay.
27:12Carry water with you if you often forget to drink and do not fall into this trap of exaggerated and
27:19false claims like the kind we just told you about.
27:23Well, that report brings us to the end of this edition of Health Free 60.
27:27You can find that much more up on our website.
27:28That's indiatoday.in.
27:30You can download the app as well.
27:32All of India Today's social media platforms are carrying these reports from Health Free 60, and much more on health
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27:38Well, that's YouTube, Instagram, Facebook, and Twitter, or XR.
27:43Hashtag, remember, is Health Free 60.
27:45Do not forget to like, subscribe, and share.
27:49Until next time, take very good care of yourself.
27:52Bye for now.
27:53Bye for now.
28:00Bye.
28:02Bye.
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