According to a nationwide study conducted by IMRB, 73% of Indian diets are protein deficient.
Protein deficiency among the vegetarians is 85%, which is significantly higher than non-vegetarians with 65%.
According to another study, 55% Indian kids have a protein-deficient diet. And this lack of protein in the daily diet of Indians is turning out to be one of the leading causes of lifestyle-related issues.
The reason behind protein deficiency is explained by the fact that Indians also suffer from poor awareness levels on protein. 93% of Indian’s interviewed are unaware of their ideal protein requirement, with pregnant ladies on the top at 97%, followed by lactating mothers at 96% and adolescents at 95%.
These astonishing statistics reveal the urgent need for creating awareness, which is also the first step to tackling this widespread deficiency. Talk to an expert at Planko to understand your protein needs and get a personalized advise.
Why is protein important?
Protein is an important building block of bones, muscles, cartilage and skin. In fact, your hair and nails are comprised mostly of protein. It is used by your body to build and repair tissue. About 50% of the dietary protein that is consumed each day, goes into making enzymes, which aids in digesting food, and making new cells and body chemicals.
Red blood cells contain a protein compound that carries oxygen throughout the body. This helps supply your entire body with the nutrients it needs.
Collectively, these functions make protein one of the most important nutrients for your health.
How much protein is needed?
As per the Recommended Dietary Allowance (RDA) given by Indian Council of Medical Research (ICMR) for Indians, 0.8 to 1 gm protein per kg body weight per day is sufficient to meet the basic nutritional requirements. That means, if your body weight is 65kgs, you need about 65gms of protein per day.
However, protein requirement vary according to individual’s activity level and even during pregnancy. A person who is engaging in intensive workouts every day may need 0.5 grams of additional protein, while a person working out moderately may not need extra protein. A pregnant woman may need an additional of 36 per cent more protein.
Protein-rich foods
Here are a few protein-rich foods that you should consider including in your daily diet:
- Eggs
- Salmon
- Chicken
- Dairy — Milk and milk based products like paneer, cheese etc.
- Legumes like rajma, chana, peas
- Dals like moong, masoor, chana etc.
- Nuts like almonds, peanuts
- Flaxseeds
- Soya based products including Tofu, soya chunks etc.
- Quinoa
It is not difficult to meet your daily protein requirement. All you need to do is plan your meals. Talk to a dietitian at Planko for all to your personalized nutrition needs.
