Why is India Protein Starved?
A nation with the largest vegetarian population, protein deficiency is a big concern. This epidemic is on the rise and it isn’t about affordability, but lack of knowledge.
Alarmingly, 9 out of 10 people in India consume an inadequate amount of protein.
84% of Indian vegetarian and 65% of non-vegetarian diets are protein deficient.
The problem is not with affordability, contrary to popular opinion.
There are two large problems that outline the nations’ eating habits. Let me elaborate this with a couple of real-life stories.
My dad is diabetic. His dose of protein comes by consuming egg whites per week (he discards the yolk). He thinks this is enough. He grew up thinking consuming egg yolks increases body cholesterol. It is either that or a small cup of sprouts.
Whole eggs are the healthiest foods that exist out there. But in fact, a single egg white = 3 gms of protein while a whole egg = 6 to 8 gms.
There is a lady in my gym who was regular for two whole weeks before she stopped coming altogether. She then turned up after 10 days complaining about how she worked so hard in the gym for TWO whole weeks and still unable to lose even half a pound.
The trainer started to probe her on her food habits. Turns out, she kept consuming copious amount of Jaggery (raw unwashed solidified sugarcane extract) as a substitute to sugar with her tea. According to her, jaggery was a “healthier” form of sugar. Apart from that, she also consumed way too many vegetables that were high in the glycemic index such as Carrots and Beets along with rice or roti (Indian bread).
My trainer happens to be good at designing custom meal plans and exercises for people. It took him a good 20 minutes to explain to her that Jaggery is in no way better than white sugar considering the calories.
To reiterate,
#1 Indians, in general, lack knowledge of food and its nutrients.
#2 Also, the above reason gives room to embrace natural foods without the knowledge of its nutrients. High sugar natural food is not always the right food.
We have never been taught what the importance os eating right except our grandmothers who force-fed us Okra (bhindi) claiming that it’s going to make us smarter and increase our ‘brain size”.
Apart from being a parent’s responsibility, schools should make it mandatory to explain healthy food habits that children can adopt in their life. Unfortunately for the Millenials and the gen-Z, our introduction of food was based on classifying food into various types and chart it out for a science project or biology day. (Pffbt!)
What’s on our plate?
Indian cuisine is incredibly carb-heavy. Our dominant food is either roti or rice, which is consumed with a curry or sambhar (Spicy lentil soup).
Among most meat-eaters, many households reserve it for the Sundays. While being the best source of protein and we get our dose of protein once a week. This has nothing to do with availability, but mostly religious stigma mingled with misconception.
In all Hindu ‘meat-eating’ households, no religious activities are undertaken post-consumption of meat. Eating meat every day is not preferable and much ideal during weekends. In the meantime, our protein deficiency drops unless we compensate it with plant-or dairy based alternatives.
Ideally, every human being must consume 70–110 grams of protein daily. That means 200–260 grams of kidney beans (Rajma) for vegetarians, which can seem quite a lot. Also, for the most part, avoided due to unpleasant gasy situations.
Unlike Western counterparts, meat is never consumed as a main course in India, unless clubbed with complimentary carbs.
I am not comparing the western concept of nutrition, but I am merely suggesting that our scales have tipped towards not so healthy food. There are healthier forms of carbs that can make a difference when you shift, such as Potatoes, Whole grain bread (Homebaked, not the ones from the supermarket counter).
Misinformation, misguidance, and misinterpretations.
Random, half-baked knowledge can be dangerous.
Including our own mothers. (Sorry mum!)
My mom consistently told me that meat, fats, eggs, paneer are all bad for health, which is not true if eaten in the required quantity.
Bottom line: Most Indians come with pre-conceived notions about food and insist that consuming meat (which is inherently rich in protein) is looked down upon due to religious sentiments.
It is a lot worse in urban India.
In a busy metro life, we love chugging all the alcohol and sugar & salt-laden junk foods causing uneven insulin-spikes causing us to toe the line of being pre-diabetic. Thanks to consumerism-centric “health foods”, who manipulate you in buying low-carb biscuits, digestive cookies, Fibre-rich corn flakes et al.
How much of proteins should one consume anyway?
According to Recommended Dietary Allowance (RDA) 0.25 grams of protein is needed for each pound of body weight, but since most people do not have a proper or balanced diet the RDA has set a higher minimum requirement. The institution recommends approximately 0.4 grams of protein per pound of body weight. — Source: Recommended Daily Protein Requirements
Suppose my weight is 90 Kgs (198 pounds) making it 198 X 0.4 = 79.2 gms. That’s the minimum protein I should consume per day.
Having more than that is alright if you couple that with drinking more water (at least 3–4 liters per day compulsory). Proteins are a better source of energy compared to simple carbs such as rice/roti.
Are proteins affordable?
There are many cheaper options for proteins that Indians are not aware of. I will take the privilege of listing them down with their current price tag.
- Lean meat (Chicken): INR 80–110 for 1/2 a kg
- Lean meat (Rohu fish): INR 130 for a whole fish.
- Red meat: Mutton: INR 250–400 for 1/2 a kg
- Soya Chunks: INR 45 for 250 grams
- Paneer (homemade): INR 88 considering you would use 2 liters of milk
- Paneer/Tofu (at supermarkets): INR 90 for 200 Grams
- Peanut Butter (homemade): INR 150 for 250 grams
- Whole eggs: INR 5 for 1
- Spinach: INR 30 for 1/2 a kg
- Kidney Beans or Rajma: INR 60 for 1 kg
- Milk/Curd: INR 25 for 1/2 a liter
- Cheese: INR 15 for per slice
- Oats: INR 220 for 1.5 Kgs
- Sattu (Mixture of different pulses): variable
- Millets (Ragi, Barley, etc): INR 70–90 for 1 kg
(There are more but I pretty much dabble with these variations.)
*Prices above can be different based on your region. I have just listed my spending. So feel free to leave a comment on your price range for others to read.
Traditional Indian foods before British colonization consisted mostly of millets. Since the British brought in mass-scale rice cultivation as a cash crop, it became easier to cultivate them twice a year. Hence, we lost out on consuming the healthiest form of our ancient food habits; Millets.
The inclusion of proteins in one’s diet is not monumentally difficult. In fact, it is much cheaper and more fulfilling than the extensive consumption of carbs.
It is the question of choice.
Supplements: Debating on whether or not Whey protein isolates are harmful
Many claim that protein supplements are harmful to the kidney and liver. This is not essentially true.
There are natural sources of proteins mentioned above, but consuming them to achieve your daily protein goals can also add excess calories on a daily basis. It can seem a daunting task to constantly manipulate your food intake on a daily basis to ensure you get adequate protein, fat & carbs in your diet.
Protein supplements can be complex at first and difficult to choose from the variety of them available. Best protein isolates/supplements are derivatives of solid non-fat of cow milk; that is the one you can opt.
if you are lactose intolerant or follow a vegan lifestyle, there are many pea derivates as alternatives.
It is wise to research and study the ingredients of the package before you buy it. Google each ingredient and understand the effect of them on your body.
I would suggest you not blindly listen to anybody on which brand is the good (not even me!).
But as a rule of thumb, protein isolates derived from pure grass-fed cows are the best (provided you are not lactose intolerant or vegan)
Protein supplements are not just for body-builders (Contrary to the image); this is by far the biggest myth associated with protein supplements. There is a variety of them that aid and assist in growing muscle mass (specifically protein supplements that come with added creatinine).
Read more here on Cambridge research on effects of Whey proteins
Last thoughts…
Proteins are building blocks of life, no doubt. All living things have a very close interconnected relationship with it.
But making the shift of inclusion of protein in your diet can take some time getting used to. Many experience an onset of indigestion, bloating, flatulence and unusual feeling of being thirsty. But, here are some parting handy tips that one should inculcate with the inclusion of more proteins.
- A lot of inclusion of appropriate foods is an experiment. Slowly include certain foods into your diet and gradually increase. If certain food does not sit well with your gut, find alternatives
- Drink more water
- Many can experience constipation as proteins can take longer to digest. This should be easily countered with consuming fiber-rich food or Psyllium husk (Isabgol, available at the local chemist/pharmacies)
- If in a doubt, please consult a dietician/nutritionist. But, experimenting on what works for you is the best way.
