Do we Indians consume enough protein daily?

By Midushi Maheshwari

Proteins are often described as the “building blocks” of our bodies, and they also play a crucial role in various cellular processes and assist in cellular repair. As Indians, it’s natural for us to question whether we consume enough protein daily. According to the Dietary Reference Intake report for macronutrients, an average sedentary man needs 56 grams of protein per day, while a woman needs 46 grams. It’s important to note that protein doesn’t need to be consumed in a single meal; a balanced intake throughout the day is more significant.

In India, different kinds of pulses, meat products, dairy products, and green vegetables are regularly consumed, which provide a variety of essential amino acids necessary for proper bodily function. As a result, the Indian diet encompasses complete and adequate proteins. When considering India as a whole, we need to take into account both the urban and rural populations, as well as the income differences between them. A 2018 study in the Food & Nutrition Bulletin found that expenditure on protein is significant in India, and as income increases, protein consumption increases for both urban and rural sectors.

The Covid-19 pandemic has prompted us to revisit our ancient science, Ayurveda, in order to boost our immunity and adopt healthy and safe lifestyles. However, in this era, there has been a generational shift as we have become more attracted to Western influences and have adopted a “pizza-burger” culture. This was not always the case in ancient India, where people lived long lives of up to 100 years due to their healthy balanced diets and habits, which we should strive to revive.

In Ayurveda, the amount and type of protein needed vary on the basis of an individual’s body. One-size-fits-all dietary guidelines have their limitations. Anthropology suggests differences between the eastern and western halves of the world. For example, in the UK, there has always been a meat-loving culture, which makes sense considering their weather and history. In India, however, most people no longer engage in labour-intensive work throughout the day, and Ayurveda suggests that our protein needs differ accordingly.

It’s also important to note that all proteins are not equal, and protein can be obtained from both animal and plant products. There is a misconception that vegetarians don’t get enough protein. It is almost impossible to be protein deficient on a well-balanced, calorie-adequate vegetarian diet. Vegetarian diets in India primarily rely on pulses, which have relatively low digestibility and quality. However, pulses and cereals are not the only sufficient sources of protein in vegetarian diets. They are naturally rich sources of protein as they consist of structural cells and hormones, meeting the needs of large animals such as elephants, giraffes, and cows.

Protein consumption should be about consuming the right amount, rather than simply taking as much as we want. Excessive consumption of animal protein carries certain risks. Any excess protein is either converted to sugar and burned as energy or converted into fat, with waste products eliminated through the kidneys. This can put a strain on the kidneys to eliminate the waste by-products.

In conclusion, Indians can consume enough protein daily as the Indian diet is generally sufficient in protein.