Proteins are like the super-giants of the macro-nutrient category. Popularly termed the body’s building blocks, they are vital for muscle development and maintaining healthy immunity levels.
They form a foundation for our vital organs, muscles, tissues, digestive enzymes and certain important hormones. Haemoglobin is itself a protein containing iron and present in our blood, which is responsible for carrying oxygen to the tissues. Our immune system produces antibodies, which are actually proteins meant to protect us when foreign bodies are detected in the body.
Proteins are unique in helping our bodies function, in every aspect – from regulating blood sugar levels to fighting harmful bacteria to helping us recover from muscular wear and tear that tends to happen over time.
The Protein Challenge in Urban India
However, urban India is experiencing an epidemic – diminishing daily protein consumption in quality and quantity. One major reason is that the nutritional levels in the daily diet have taken a hit due to the explosion of fast-food businesses, especially in large urban cities.
The low-protein diet in urban India is becoming worrisome. The Indian Council of Medical Research (ICMR) advises protein consumption for Indians should be at least 48 grams daily. Although an average Indian adult requires a protein intake between 0.8 and 1gm per kilogram of body weight, there has been a decline in per capita consumption in urban and rural communities.
Deficiency due to low-protein consumption can affect our body and mind. It can slow down the body’s speed of recovering from an injury, decline in our ability to focus while adding weight and a sense of lethargy.
Therefore, this problem needs more serious and immediate attention.
A 2017 PRODIGY survey report had given fair warning – 73% of the urban Indian diet was deficient in protein. Most Indian moms (95%) have general awareness of its important role as a macro-nutrient. But a mere 3% have deeper knowledge of how it actually works and why adequate amount of protein is essential daily.
This paradoxical situation makes people overlook protein deficiency while paying more heed to calcium or iron deficiencies.
Read More: Give Your Body the Right Nutrients with the QNET India Nutrition Month Guide
How Can Urban Indians Build a Protein-Rich Diet?
Protein deficiency in children can hinder their growth and development. Addressing protein deficiency early on in a proactive way is crucial for kids to grow and prevent it from becoming a problem later on. Luckily, QNET has just the thing your kids need to make sure they get their protein intake – Nutriplus Kids Protein.
With 25% protein per serving, Nutriplus Kids Protein offers a balanced blend of soy and dairy-derived protein, sourced from high-quality ingredients. You can even add it to shakes, smoothies and desserts. It’s a convenient and fun way for parents seeking to support their child’s health.
Apart from this, eating protein-rich meals has multiple advantages – healthier heart, fortified immunity, bones, and metabolism, improved muscle mass, and regulation of weight gain.
Well-known protein sources in vegetarian foods include pulses, milk, soy, and green leafy vegetables. For pure vegetarians who are worried about how to get enough protein, rest assured, there are ways in which more protein sources can be used creatively, as a terrific addition to our daily diet.
Here are some suggestions to make meals richer in protein:
- Lentils/dals – toor, urad, chana, masoor, moong etc – are not only packed with fibre, protein, and minerals but also affordable. Nutritionists suggest dal-based preparations with whole grains and seasoned with seeds (sesame, poppy, chia, flax, hemp) to fulfil your protein needs. Seeds from pumpkin and sunflower can be added raw or toasted for a protein-rich salad, raita, cereal or more.
- Chickpeas and Rajma/kidney beans lead a long list of readily available sources that make for tasty and healthy accompaniments to rice, rotis, salads, soups, dips, and sauces.
- Milk-based products like cottage cheese (paneer), a favourite in the northern parts of the country, can become a staple of the daily diet even in the regions where it is not traditionally used, such as the southern states. The good news is that it can be easily made at home, which means it is both accessible and affordable. Greek yoghurt is another great source which also supports gut health.
- Green peas (fresh or frozen) and beans are some vegetables containing proteinand available in most parts of India, all year round. Paneer can be cleverly combined, creating an assortment of delicious and protein-rich recipes.
- Nuts like walnuts, pine nuts and almonds can be easily added to salads/shakes/dips/soups to lift up the protein factor.
