Protein and the Indian plate: Nutritionist explains why balanced intake matters for health and immunity
In an interview with HT Lifestyle, Eshanka Wahi, nutritionist and founder of Eat Clean with Eshanka said, 'Protein is an essential macronutrient that contains higher nutritional value and is directly involved in chemical processes. It plays a vital role in supporting everything that your body does, from maintaining and repairing body tissues and building lean muscle to supporting immunity and ensuring hormonal balance.' Also read | Cardiologist says too much protein is 'ticking time bomb' for early heart attacks in your 30s and 40s
Addressing the inadequacy of protein in Indian diets, Eshanka Wahi added, 'Indian diets tend to be rich in carbohydrates and low in proteins, especially for vegetarians, leading to a nutritional gap.'
Why is protein crucial?
'Proteins are made of amino acids, which are the building blocks of life. From maintaining strong muscles and bones to supporting hair and skin health, a protein-rich diet fuels optimal wellness. Insufficient intake can lead to fatigue, muscle loss, low immunity, and poor recovery from illness or injury,' the nutritionist explained.
Add more protein to your diet.(Pixabay)
Protein sources in Indian diets:
Vegetarian protein sources: Pulses and legumes such as lentils, chickpeas, beans, and moong dal; dairy products such as paneer, curd, and milk, which are rich in casein and whey proteins; nuts and seeds, including almonds, chia seeds, flaxseeds, and peanuts, which contain healthy fats; and whole grains, including brown rice, wheat, barley, raagi, oats, quinoa, and millets, which boost amino acids.
Non-vegetarian protein sources: This includes eggs and lean sources such as chicken and fish, and mutton is rich in iron and contains high fat. Also read | Are you consuming too much protein? Experts share the safe limits of intake and debunk common myths
How much protein do you need?
'On average, adults need 0.8 to 1 gram of protein per kg of body weight per day. However, athletes, pregnant women, or those with higher activity levels may need more,' said Eshanka Wahi.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
NDTV
38 minutes ago
- NDTV
Indian-Origin Doctor In US Charged With Medical Fraud, Sexual Assault On Female Patients
An Indian-origin doctor in New Jersey has been charged with multiple medical frauds such as distributing opioids without a legitimate medical purpose, soliciting sexual favors from patients in exchange for opioid prescriptions, and defrauding New Jersey Medicaid by billing for visits that never happened. Ritesh Kalra, 51, is now on home arrest and has been prohibited from practicing medicine and prescribing medication and will be required to shut down his medical practice while the case is pending. Several of Kalra's former employees reported that female patients complained that Kalra touched them sexually and demanded sexual favors from them, including oral sex, in order to obtain their prescriptions. One patient described being sexually assaulted by Kalra on multiple occasions, including forced anal sex during clinical appointments. Another patient continued to receive opioid prescriptions from Kalra when the patient was incarcerated at Essex County Correctional Facility and had no contact with him. Kalra also allegedly billed for in-person visits and counseling sessions that never occurred. US Attorney Alina Habba announced, "Physicians hold a position of profound responsibility-but as alleged, Dr. Kalra used that position to fuel addiction, exploit vulnerable patients for sex, and defraud New Jersey's public healthcare program." She added that by exchanging prescriptions for sexual favors and billing Medicaid for ghost appointments, he not only violated the law but also endangered lives. "Our Office will continue to pursue those who turn their medical licenses into tools for personal gain and sexual gratification", she announced.
News18
41 minutes ago
- News18
Nearly 3 in 5 Indians Choose Makhanas As Their Go-To Healthy Snack, Reveals Report
Over 55% of those surveyed said they actively seek snacks that are clean and preservative-free, says report India's leading wholesome snacking brand, Farmley, unveiled the second edition of its flagship Healthy Snacking Report at the Indian Healthy Snacking Summit (IHSS) 2025 held in New Delhi. Drawing insights from respondents across generations, professions and cities, the 2025 report presents a vivid picture of how India snacks today, blending tradition with modernity, taste with functionality, and indulgence with health consciousness. The report reveals that Indian consumers are no longer willing to settle for bland 'healthy" snacks or feel guilt over indulgent treats. Over 55% of those surveyed said they actively seek snacks that are clean and preservative-free. These trends indicate a major shift toward functional snacking, where every bite aligns with wellness goals. Packaging has also become a major purchase driver. 52% of respondents said they prefer resealable, eco-conscious packaging. Makhanas and flavoured dry fruits are leading this revolution in format. Roasted and flavoured dry fruits have emerged as the most preferred savoury snack, with 36% favouring them, while 19% of respondents specifically chose makhana, showing its successful transition into a modern-day super-snack. This growing popularity aligns with the Government of India's recent announcement of establishing a Makhana Board in Bihar under Union Budget 2025-26. Interestingly, while newer formats are gaining traction, legacy choices such as chips and wafers still hold ground with 14% choosing them, followed by namkeen and multigrain snacks like khakhras at 10% and 9% respectively. Sweet snacks too are evolving. While chocolate continues to reign as India's all-time favourite, nutty flavours like peanut butter, hazelnut, and pistachio are now preferred for their blend of taste and health. Speaking on the findings, Akash Sharma, co-founder, Farmley, said 'This year's report reflects a clear evolution. From snacking out of habit to snacking with purpose. Consumers today are seeking flavour and functionality in every bite, and are no longer willing to compromise between taste and trust. That's where Farmley leads, creating guilt-free indulgences that people feel good about choosing." Snacking habits are also being reshaped by lifestyle changes. Nearly 45% of consumers now prefer on-the-go snack formats like dry fruit-based desserts and energy bars that are portable, clean-label, and functional. This is particularly reflective of India's growing urban workforce, where desk-side indulgence is expected to deliver on both convenience and conscious consumption. Brand loyalty, once concentrated around legacy players, is now diversifying through multiple channels. While traditional offline aisles dominate for discovery and planned purchases, quick commerce and influencer-led content has driven a surge in impulse snacking, especially among Gen Z and millennials who order packaged snacks weekly at double the rate of older consumers (43% vs 28%). Meanwhile, Tier 2 and Tier 3 cities are increasingly embracing regional players who, despite lacking national advertising muscle, build deep trust through consistent quality and community presence. This shift signals a broader cultural change where transparency, reliability, and local connection matter as much as flavour and marketing reach. While taste remains king, the wave of health consciousness we saw in last year's report seems to have held, with more consumers shunning mindless munching for wholesome, nutritious options. view comments First Published: July 19, 2025, 13:32 IST Disclaimer: Comments reflect users' views, not News18's. Please keep discussions respectful and constructive. Abusive, defamatory, or illegal comments will be removed. News18 may disable any comment at its discretion. By posting, you agree to our Terms of Use and Privacy Policy.
News18
2 hours ago
- News18
Love Squeezing Lemon Into Dal? The 'Healthy' Practice May Not Work For All
Last Updated: Adding lemon to dal boosts iron absorption, thanks to its vitamin C content. This simple combo not only enhances flavour but also offers great health benefits In most Indian kitchens, dal is a daily staple. Whether it's tur, moong, or masoor, many people love squeezing lemon into their dal to enhance the flavour. Not only does this add a tangy taste, but many also believe it offers health benefits. But is adding lemon to dal actually good for your health? Lemon is an excellent source of vitamin C. When added to dal, it not only improves the taste but also boosts its nutritional value. This is especially helpful for people suffering from iron deficiency, as lemon aids in better absorption of iron found in dal. A Good Pair Vitamin C plays a crucial role in helping the body absorb iron effectively. Since dal is rich in iron, adding lemon can support this process. So, this popular combination is not just delicious but also quite healthy. When To Avoid? While lemon is undoubtedly good for health, it's important not to squeeze it into piping hot dal. High heat can destroy the vitamin C content in lemon. To retain its nutritional benefits, always add lemon to dal when it is slightly warm or cooled down. dal may do more harm than good, especially when eaten on an empty stomach. If children or elderly family members are not fond of dal, a splash of lemon juice can make it more appealing. The fresh aroma and sourness improve the taste and encourage better intake. Plus, the vitamin C from lemon helps in strengthening immunity, which is vital for both age groups. view comments First Published: July 19, 2025, 14:04 IST Disclaimer: Comments reflect users' views, not News18's. Please keep discussions respectful and constructive. Abusive, defamatory, or illegal comments will be removed. News18 may disable any comment at its discretion. By posting, you agree to our Terms of Use and Privacy Policy.
