Is your diet delivering enough protein?

Being surrounded by doctors, nutritionists, and other health professionals while working in the public health area led me to believe that I know enough about nutrition and I was getting enough protein from my diet. Three eggs, 200 grams of chicken, a bowl of curd, and a handful of what I believed to be high-protein pumpkin and chia seeds made up my typical day. However, after observing symptoms like brittle nails, thinning hair, and recent muscle loss, I began to question my dietary sufficiency. My hypothesis that I was protein deficient was confirmed by a health app. This insight led to a more thorough examination of dietary practices, protein intake, and the vital function that protein plays in general health.

The importance of protein and effects of its deficiency

Protein is necessary for all the cells in the body, not only bodybuilders. It serves as the basis for the synthesis of brain chemicals, the manufacturing of enzymes and the healing of muscles and tissues. Our bodies can only handle 20 to 40 grams of protein at a time, according to research, which highlights the need to distribute protein consumption throughout the day or with every meal. Many of us might not get enough protein each day even though we eat meals that seem to be high in it. Hence an average male weighing about 65 Kgs should consume about 54 gms /day and an average woman weighing 55 kg should consume about 46.47 gms per day.

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The Indian Council of Medical Research (ICMR) recommends 0.8–1 gram of protein per kilogram of body weight per day for adults. For children, adolescents and pregnant women, the requirement is even higher due to their rapid growth and developmental needs. Data, however, shows a stark disparity in protein intake throughout India.

According to the National Family Health Survey (NFHS-5), malnutrition indicators reveal significant concerns for children under five years old:

• Stunted (height-for-age): 30.1 per cent nationally, reaching 38.4 per cent in some states.

• Wasted (weight-for-height): 18.5 per cent nationally, as high as 21.0 per cent

• Severely wasted (weight-for-height): 7.6 per cent nationally, similar across states.

• Underweight (weight-for-age): 27.3 per cent nationally, peaking at 35.8 per cent

These numbers paint a troubling picture of the nutritional challenges faced by India’s children, often stemming from inadequate protein intake.

Is our Indian thali protein sufficient or deficient?

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The daily requirement for protein is frequently not met by the typical Indian diet, regardless of whether it is vegetarian or not. The typical vegetarian thali, which is strong in carbohydrates, does not contain enough high-quality protein sources. Despite being seemingly high in protein, the body frequently doesn’t get enough of it from pulses, legumes and dairy products. Similar to this, fish or chicken may be included in a non-vegetarian thali, but in normal consumption such a dish is served once a day or week and those tiny serving sizes may restrict the sufficient amount of protein.

Although an average healthy adult requires about 54 grams of protein per day, yet many Indians find it difficult to acquire or obtain the required amount through complete foods due to financial restrictions and majority people are unaware of its repercussions. A report by Observer Research Foundation shows that 73 per cent of Indians are deficient in protein while above 90 per cent are unaware of the daily requirement of protein.

Protein’s function in mother and child health

The effects of protein deficiency have an immense impact, especially on women and children. Pregnancy-related maternal protein deficiencies lead to LBW, which impacts later-life cognitive development and productivity. Protein insufficiency is sustained throughout generations via the intergenerational cycle of malnutrition, which affects social and economic outcomes.

Adolescent protein deficiency: An unspoken crisis

Due to insufficient food consumption and high nutritional needs throughout puberty, adolescents—especially girls—are at a heightened risk of protein shortage. Adolescent protein deficiencies impact overall health life cycle , scholastic achievement and future earning potential in addition to stunting physical growth.

A landmark study, the Hyderabad Nutrition Trial, demonstrated that maternal and early childhood protein-energy supplementation under India’s Integrated Child Development Services (ICDS) programme significantly improved school enrollment and grade completion among adolescents. This evidence underscores the transformative impact of adequate protein intake on cognitive and physical development.

Evidence from Maharashtra: Lessons from interventions

Maharashtra’s malnutrition crisis in the early 2000s brought protein deficiency into sharp focus. In response, the state implemented nutrition interventions targeting women and children. These included protein-rich supplementary foods distributed through ICDS and community nutrition programmes. By 2012, wasting had fallen from 19.9 per cent to 15.5 per cent while stunting in children under two years old had decreased from 39 per cent to 22.8 per cent. These advancements demonstrate how customized protein supplements may help fight malnutrition.

Can we bridge the gap?

Considering the data, adding protein supplements to current diet plans might revolutionise the overall well-being of our population. For instance:

2. Public distribution system (PDS): Adolescent women and girls who take protein supplements may be able to combat intergenerational malnutrition.

3. Midday Meal Scheme: Schoolchildren’s protein consumption may be increased by fortifying meals with protein sources such as lentils, eggs or soy-based products.

4. Poshan Abhiyaan: Nutrition outcomes for mothers and children can be improved by increasing dietary diversity to include plant-based and animal protein sources.

The economic value of such treatments is further supported by research on the cost-benefit analysis of protein supplements in Guatemala. In comparison to the control group, children who received protein-rich supplements in his study had a 25 percentage point decrease in severe stunting.

Comparable outcomes could be achieved in India with similar strategies.

A special focus: Does your diet deliver 100s of protein RDA?

The question still stands: Are you getting the appropriate amount of protein each day from your diet? Symptoms like muscle loss, brittle nails and fatigue could be warning signs of protein deficiency. It is crucial that every meal contain high-quality protein obtained from wholesome foods as well as supplements, such as lean meats, fish, dairy, soy, legumes, nuts whole grains and good supplements available. Complete protein for vegetarians can rarely be obtained from a mix of grains and legumes as only a few have such a diet and a few can really process and require 50-60gms/day.

Even with 250 grams of chicken and four to five eggs, many people still don’t get enough protein each day. Because it increases satiety and helps control hunger, dietary protein is crucial for weight management in addition to muscle regeneration. Although they might not be sufficient on their own, snacks like boiled eggs, yoghurt or roasted chickpeas can offer a consistent supply of protein throughout the day. To close the gap and guarantee that the body gets the complete amount of protein required for optimum health, supplements are therefore required.

Call to action: A protein-rich future

Addressing protein deficiency requires a multi-pronged approach that includes public health interventions, policy reforms and individual dietary changes. Here are key recommendations:

2. Policy level intervention: Strengthen ICDS and Poshan Abhiyaan to include protein supplements for women and children.

3. Community engagement: Promote awareness about protein-rich diets from regular food or through supplements and their benefits through grassroots campaigns.

4. School Nutrition Programs: Enhance the Midday Meal Scheme to include high-quality protein sources.

5. Individual action: Monitor dietary habits and symptoms of protein deficiency. Consider consulting a nutritionist for tailored advice.

6. Raising awareness among healthcare professionals (HCPs) about diverse sources of protein, including both dietary and non-dietary options and through supplements

7. Dispel myths that protein powders are unhealthy and harmful

8. Support start-up ecosystems that are trying to provide protein supplements or protein-fortified foods

Conclusion

Protein is the foundation of health and wellbeing and is more than just a nutrient. Ensuring sufficient protein intake is crucial for ending the cycle of malnutrition and creating a healthier future, whether through public health campaigns or personal dietary decisions. As I think back on my experience, I’ve come to the conclusion that nutritional mistakes can affect even medical professionals. While a balanced diet should remain the primary focus, bridging nutritional gaps might also require the thoughtful inclusion of protein supplements. One protein-rich meal at a time, the difficulty is to recognise the gaps and take proactive measures to close them.

The author is Head Healthcare and Advocacy, Consocia Advisory.