{"id":947482,"date":"2026-05-09T03:44:20","date_gmt":"2026-05-09T03:44:20","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/947482\/"},"modified":"2026-05-09T03:44:20","modified_gmt":"2026-05-09T03:44:20","slug":"protein-isnt-enough-why-you-must-pair-carbs-with-protein-for-health","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/947482\/","title":{"rendered":"Protein Isn\u2019t Enough: Why You Must Pair Carbs with Protein for Health"},"content":{"rendered":"

Just like you cannot get through a gruelling day without ranting to your work bestie, a high-protein diet alone cannot guarantee long-term health. You need to pair protein with carbohydrates to maximise its efficiency in the body. During a recent episode of The Masoom Minawala Show, health coach Luke Coutinho revealed that if you\u2019ve been relying on dal as your only source of protein, this might change how you build your meals. \u201cDal alone is not the protein. Dal is a carbohydrate. It\u2019s got amino acids that have to combine with a cereal to complete the amino acid profile so that it becomes a complete protein.\u201d<\/p>\n

Why is protein alone not enough?<\/p>\n

Dr Samrat Shah, a consultant physician at Ruby Hall Clinic, Pune<\/a>, explains that without carbs, the body will lack glucose to use as fuel. \u201cIn several days, it can start transitioning to burning fat and producing ketones, an experience that can accumulate to producing so-called low-carb flu symptoms of fatigue, headache, irritability, or brain fog as the shift progresses,\u201d explains Dr Shah.<\/p>\n

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DISCLAIMER:\u00a0This article is based on information from the public domain and\/or the experts we spoke to. Always consult your health practitioner before starting any routine.<\/p>\n

If you are on a high-protein diet, consuming carbs becomes even more essential. \u201cProtein<\/a><\/strong>, by nature, is very satiating and causes a natural drop in calorie consumption. It also exhibits a greater thermic effect, aka, your body burns up more calories in order to break down the protein compared to the perspective of fats or carbohydrates,\u201d he further elaborates. This is generally why there is a link between high-protein diets and rapid weight loss.<\/p>\n

\u201cBut, pairing protein with carbohydrates and healthy fats is crucial as this helps stabilise blood sugar and keeps you fuller for longer,\u201d he points out.<\/p>\n

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So, while carbs are important, the type of carbs consumed is also very important.<\/p>\n

According to him, minimally processed and wholesome carbs are always preferred. \u201cUltra processed carbs with little to no nutritional benefits are best consumed minimalised. Rather than cutting out carbs, the idea is to eat a balanced diet with complex carbohydrates, sufficient protein<\/a> <\/strong>and fat as well as plenty of fruits and vegetables,\u201d says Shah.<\/p>\n

Make protein work for you<\/p>\n

Dr Dipak Bhangale Consultant Gastroenterology, Hepatology, Interventional Endoscopy, Liver Transplantation, Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai<\/a> also notes that the body can \u201cabsorb\u201d protein at once, but the real issue isn\u2019t digestion. Our gut easily handles large amino-acid loads, but how much protein meaningfully supports muscle growth before returns fade.<\/p>\n

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\u201cResearch suggests about 0.3\u20130.4 g\/kg per meal (roughly 20\u201340 g for most adults) maximizes muscle protein synthesis, spread across 3\u20134 meals to reach 1.6 g\/kg\/day,\u201d he said. Larger doses aren\u2019t wasted. They extend the anabolic response or are used for repair and energy,\u201d he illustrates.<\/p>\n

Finally, it is essential to distribute your protein intake evenly through the day. \u201cChoosing high-quality proteins (milk, eggs, fish, lean meats, or complementary plant sources), and ensuring each meal supplies ~2.5\u20133 g leucine, a key amino acid that triggers muscle building, would help in this regard. \u201cCombine this with resistance exercise, proper recovery, and spaced meals rather than constant snacking to \u201cre-sensitize\u201d the system,\u201d he added.<\/p>\n

DISCLAIMER:\u00a0This article is based on information from the public domain and\/or the experts we spoke to. Always consult your health practitioner before starting any routine.<\/p>\n