Protein is a necessary nutrient the body requires to function properly and to stay in good health. It helps build and repair muscles, develop enzymes and hormones, and support the immune system. However, most people don't get as much protein as they need (around 0.8–1 gm from food per kilogram of body weight daily), primarily because they base their meals on refined grains and starchy products.
Although you can get sufficient protein from a vegetarian or plant-based diet, it requires a little planning to cover all the essential amino acids. You don't need costly supplements to satisfy your body's protein needs. Common foods — like pulses, lentils, soy, dairy, eggs, fish, lean meats, nuts and seeds — are enough.
The protein gap in India
Multiple studies reveal that most Indians don't get adequate protein from their diets. Says Dr Amit Saraf, Director Department of Internal Medicine, Jupiter Hospital, Thane, "On average, adults require approximately 0.8 to 1 gm of protein per kilogram of body weight daily. This means a 60 kg adult would need at least 50 to 60 gm of protein per day. In reality, however, many individuals do not even come close, especially those who are vegetarians and who consume lots of carbohydrates,” he says.
The problem isn't merely quantity. Even the quality of protein is problem area. Plant-based foods such as rice, wheat, and dal contain protein but they don't have the essential amino acids the body requires. Without being paired with food items such as pulses, dairy products, or nuts, protein consumption is incomplete.
Symptoms of protein deficiency
Protein deficiency does not magically appear. It slowly advances and can manifest in the form of:
- Chronic fatigue and low energy
- Frequent infections because of poor immunity
- Hair loss and brittle nails
- Loss of muscle strength or delayed wound healing
These are usually confused with weakness or stress.
Also read | Boost your daily protein intake: Follow this meal plan if you are trying to build muscles, manage weight
Best protein-rich foods in Indian diet
Protein does not need to be costly. Daily foods can bridge the gap if selected properly:
- Pulses, lentils, and beans: Low-cost and high-protein foods
- Curd, milk, paneer, and cheese: Rich vegetarian protein foods
- Eggs and lean meat: Digestible and high in amino acids
- Nuts and seeds: Nutrient-rich foods that are good for health as well as protein
- Soy and millets: Gaining popularity as nutritious foods
For vegetarians, a combination of cereals and pulses (such as dal and rice or chapati with dal) improves the quality of protein.
Can too much protein be bad for you?
Most people fear that high protein consumption may damage the kidneys. But excess protein is damaging only to those with kidney disease. For others, adequate protein intake is not only safe but also necessary for long-term health.
Protein is not only for bodybuilders or sports personalities; it is crucial for overall health in all individuals ranging from kids to the elderly. According to Dr. Amit Saraf, "If we begin paying the same attention to protein that we do to calories or weight, we can avoid fatigue, lifestyle disorders, and help promote healthier aging.”
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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