Celebrity Health – Dr Rupy Aujla

Dr Rupy Aujla explains why protein is one of the most important features of our diet

People’s understanding of food over the last ten years has evolved and the message is out there:our plates are powerful tools of change. We’re all becoming increasingly enthusiastic about a move to a more conscious plate that is as much about the planet as it is about personal nutrition.

The conversation around ‘food as medicine’ is becoming commonplace. It’s no longer a quirky idea popularised by fringe doctors, but instead a mainstream concept that global governments, including that of the United States, are championing. More people are recognising that the simple act of eating well every day is one of the most powerful forms of medicine.

Plant-based protein
I’m also noticing a trend towards enjoying more varied plants and fibre, a theme that I welcome from an environmental perspective, as well as a health stance. Multiple studies published in top-tier scientific journals have demonstrated the benefits of eating more wholefood, plant-based, fibre-rich diets. But alongside this enthusiasm for ‘more plants’ and ‘only plants’, some concerning trends have emerged.

First is the rise of faux meats that are introducing more ultra-processed ingredients into our supermarkets, which may be worse for health than the meat products they’re replacing. And secondly, there is the replacement of traditionally protein-rich animal products with lower-quality proteins that mimic the texture instead of the nutrition of animal protein.

I’m a fan of nodding to the texture and flavours of food if you choose to eat only plants. It’s important to not feel as if you’re having to sacrifice the enjoyment of food to save the planet or maintain your ethics. But you DO need to be more conscious of protein if you choose to replace animal proteins in your diet and especially if you are 100% plant based.

I say this as a doctor with over 15 years of clinical experience, treating thousands of patients, and with deep respect and compassion for those who choose not to eat animal products for ethical reasons. The reality is that if we shift our eating patterns we need to be more considerate of protein, one of the most important features of our diet.

I think the move towards ‘wholefood’ and ‘plant forward’ is brilliant to see, but we need to anticipate what’s down the road. A swing too far in the opposite direction away from meat and animal protein-centric diets can potentially have caveats, just one of which is protein inadequacy.

Three core pillars
Focus on three core pillars of what makes your diet nutritious and medicinal, and you’ll succeed in your goal of feeling healthier and happier. Do this consistently and I guarantee you’ll feel and enjoy a clearer mind, more energy and better digestive health. It really comes down to these three key requirements:

1 Maintain protein
2 Support gut health
3 Lower inflammation

If we prioritise our intake of protein and gut health-boosting foods that also reduce inflammation, we can begin to thrive. Eating according to these principles has been shown to improve lifespan, healthspan, longevity, immune health and even mental wellbeing. And the best thing about it is that it can be absolutely delicious as well as super easy.

Read Dr Rupy's protein-packed recipes here...

Extracted from Healthy High Protein by Dr Rupy Aujla (Ebury Press, £26). Photography by Andrew Burton.

Read other celebrity health articles here...

Read articles from our latest issue here...