Tag: macronutrient metabolism

protein requirements

The power of Protein: Why consuming proteins is crucial

Protein 101
October 21, 2019

The power of Protein: Why consuming proteins is crucial

Of all macronutrients present in our foods (proteins, carbohydrates and fats), proteins are majorly responsible for controlling our hunger and weight. Proteins not just ensures that your body hangs onto the healthy muscle mass and lose fat, it also helps your stomach feel full during the day. That’s one of the main reasons why proteins’ have become the buzzword in the health and fitness sector.

Proteins not just stimulates weight loss, but also plays a significant role in maintaining the health of our enzymes, muscles, tissues and bones. Eating protein rich foods like quinoa, soya chunks, Greek yogurt, lentils etc. is important for our overall health; whether we’re trying to balance our body weight, nourish our skin, balance your muscle health or build our immune system to fight against diseases – protein rich foods is your “master key” to all.

Here are few reasons why this macronutrient “protein” is essential for your body:

1. Increases muscle mass & strength- Proteins are considered as the building blocks of our body and critical for gaining lean body mass, therefore consuming adequate amount of proteins’ essentially help maintain muscle mass and promotes muscle growth. Additionally, the ideal amount of protein intake per person is based on various factors like age, the kind of lifestyle, the main goal for consuming proteins, digestion power and metabolism rate. E.g.: an athlete who leads an active lifestyle should eat high amounts of proteins per meal since, muscle strength and lean body is their priority. Therefore, including protein-rich foods into your diet is an effective way to reduce your appetite and burn more fat.

2. Metabolism booster: Proteins are considered as one of the key nutrients that promotes weight loss, boosts metabolism, and regulates hormones. Consuming protein rich foods reduces hunger and keeps one feeling full for longer hours, thereby reducing appetite and increasing their fat breakdown. Therefore, high protein diets are the best choice, since they lead to reduced hunger and appetite when compared to low protein diets.

3. Promotes hair growth and repair tissue- Eating adequate protein is important for hair growth since hair follicles consist of proteins and nutrition’s. Therefore, lack of proteins in our diet results in hair loss. Further proteins are responsible to build and repair cells, and are used to make enzymes, hormones for our bones, muscles, skin hair and blood. Hence, regular protein intake is essential for wound healing and overall recovery from the regular wear & tear of the body.

4. Age the healthy way- With aging, our body loses muscle mass due to muscle deterioration and lack of appetite. This can lead to severe age-related issues commonly known as sarcopenia, which leads to loss of skeletal muscle mass and strength with aging. Therefore, making a deliberate effort to consume adequate amount of proteins in our everyday meals is the best way to reduce age-related muscle and health problems. Next time you admire someone whose fit, healthy and happy; you know proteins are increasingly present in their life.

As critical as proteins are considered, it is however imperative to know that overconsumption of proteins can be harmful and therefore striking the right balance of consuming just enough proteins into our daily diets is significant. Find out how much proteins should be consumed based on your body type Click Here

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

MORE FROM

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

Carbs over Protein: Why Indian mothers could be making risky choices

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

Carbs over Protein: Why Indian mothers could be making risky choices

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Best Protein Rich Foods

Best Protein Rich Foods You Should Eat Post Workout

Diets And Recipes, Fitness
October 21, 2019

Best Protein Rich Foods You Should Eat Post Workout

When you work-out to keep your body fit, the other factor that needs attention is the right kind of nutrition. Most of us try to find shortcuts with a couple of supplements. But, the ideal way is to mainly consume nutritious whole foods, especially before and after workouts, because that’s when energy levels fluctuate the most. It is important to fuel our bodies with the right kind of food to support muscle recovery, strength & growth. Often, one finds it difficult to figure out the right kind of post workout diet that would replenish the body and provide us with added energy.

Why is it important to eat right post-workout?

While exercising, the muscles draw out the stored glucose, called glycogen for energy and helps the body support the workout activity. This makes the body slightly deprived of glycogen and in the process the proteins in muscles also break down.

By maintaining the right nutritional balance post workout, you can restore your energy levels, reduce fatigue and thus, help the body repair muscles, replenish glycogen and build strength for future workouts. Therefore, foods rich in proteins and carbohydrates should be consumed. Protein is one such nutrient which is considered as the building block of the body comprised of chains of smaller molecules of amino acid. Without enough protein intake, the muscles will not heal after workout, and their growth will be limited.

Hence, adding protein rich foods like eggs, cottage cheese, greek yoghurt, soya proteins, chicken, nuts would speed up the recovery process, maximize exercise benefits, and help maintain lean muscles:

Eggs: Eggs are the perfect post-workout food as they’re loaded with high amount of proteins and are a great source of many other nutrients, which help your body repair after an intense gym session. One egg has 6 grams of protein, or 15% of your daily recommended value. So, having hard-boiled eggs paired with a piece of fresh fruit will replenish your glycogen stores, which usually depletes after a tough workout.

Soya proteins: Soy proteins are a type of legume that are naturally high in protein, is cholesterol free and relatively low in saturated fat. Also, including soy products in your post workout meals is essential as they contain fiber, and heart-healthy omega-3s fatty acids that helps in recovery of the muscles & gives an energy boast. Therefore, it is suggested to include tofu, soya milk, soya nuts etc. in your post workout diet.

Chicken: Chicken is a lean source of protein which is packed with all the necessary amino acids and is perfect for muscle-building. Moreover, chicken is versatile and can be prepared in a variety of ways. But consuming excessive amount of animal-based protein should be avoided as it lacks in some amino acids whereas vegetables & other vegan products like pulse etc. are whole source of essential proteins & nutrients.

Nuts: Nuts are a very popular form of healthy snacking that’s easily available and can be enjoyed in various forms. A handful of nuts can provide you with enough proteins and help in maintaining the insulin levels during & post workouts. Therefore, it is suggested to add a handful of nuts & seeds such as almonds, walnuts, pumpkin seeds, sunflower seeds, cashews etc. in your workout diet. Even nut butters are a good alternative.

Greek Yogurt: Greek yogurts are more thick, creamy and delicious as compared to regular yogurt and has almost double the protein, less carbohydrates and half the sodium. You can add fruits like berries to your greek yogurt as it makes a perfect combination of carbohydrates & proteins. Carbohydrates in berries would help in fighting muscle soreness. On the other hand, protein is stored for a longer time and is beneficial to prevent muscle damage.

Cottage Cheese: Cottage cheese is an excellent source of casein, a protein just as effective at stimulating muscle growth as whey proteins. Due to high water content present in cottage cheese, it can help replenish fluids in your body after sweating it out in the gym. Although, casein is slower to digest than whey protein, it is more effective at preventing your muscles from breaking down after exercise.

Post-workout meals are very crucial for achieving workout goals. What you eat after your workout is just as important as what you eat before. Skip a post workout meal and you will slow down your ability to recover. A healthy diet is half the battle won. It doesn’t matter how hard you train- if you don’t pay attention to what you put in your body, it’s difficult to achieve the desired results.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

MORE FROM

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

Carbs over Protein: Why Indian mothers could be making risky choices

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

Carbs over Protein: Why Indian mothers could be making risky choices

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Protein-Rich Ancient Indian Grains

6 Protein-Rich Ancient Indian Grains You Must Not Ignore

Diets And Recipes
October 21, 2019

6 Protein-Rich Ancient Indian Grains You Must Not Ignore

Grains are a part of staple diets of cultures around the world and have made an important contribution to daily nutrient requirements. They are the bedrock of any good diet plan. But, the irony is that health conscious people today fail to recognize the importance of ancient Indian grains and are making a switch to modern grains like oats and quinoa.

The truth is, our very own Indian ancient grains are all unprocessed unlike the modern ones and are full of vitamins, minerals, antioxidants and dietary fibers. This explains the reason why our grandparents were so active and had a good immunity to various diseases.

However, Indians today have started avoiding these local whole grains because of the false suggestions floating out there. It is being suggested by many nutritionists that these grains contain more of carbohydrates & fats which leads to weight gain. In fact, eating unprocessed whole grains does not lead to weight gain, whereas eating those hybrid forms of wheat & various other refined grains does.

So, do not get enamored with these modern grains and forego the Indian whole grains. Let us look at the 5 best nutrients & protein rich grains, which were always there on our grandparent’s plate that helped them stay fit:

Amaranth (Rajgira)

Amaranth or Rajgira is a super-nutritious grain and a major food crop of India. It is a great source of plant protein, which makes it beneficial for vegetarians. The protein content present in 100g of amaranth is 14g, which is higher as compared to other grains. It is also a great source of antioxidants and dietary fiber. The health benefits include strengthening of bones, improving vision, lowering high cholesterol level and managing diabetes mellitus. Furthermore, it is gluten-free, which makes it a perfect grain for individuals with celiac disease.

Buckwheat (Kuttu)

Buckwheat or Kuttu is not a grain, but a flour which is prepared from the leaves and flowers. It is commonly known in India as kuttu ka atta and is mainly consumed during the Navratra’s in various forms such as chapati, fritters etc. The protein content present in 100g of buckwheat is 13.2g and is of very high quality as the amino acid present is well-balanced. It has become very popular as a health food due to its high mineral and antioxidant content. Its benefits may include reduced blood sugar, improved heart health, and is gluten-free and therefore suitable for people with gluten intolerance.

Whole Wheat

Whole wheat is one of the most versatile of all grains, with 30,000 known varieties. It is the most common cereal grain and is staple in Indian diets. It is more affordable and is available all year round and can be consumed in the form of chapatis etc. The unrefined wheat contains complex carbohydrates, dietary fiber and the protein content present in 100g of wheat is 11.8g, which is moderate as compared to others. It helps in controlling obesity, increases energy, prevents type 2 diabetes and prevents gallstone.

Sorghum (Jowar)

In India jowar is famous as gluten-free alternative to wheat and can be eaten in various forms such as chapati, dosa, bhakri, cheela etc. This ancient Indian grain is a member of the millet family and one of the healthiest choices for carbohydrate intake. These are packed with vitamins and minerals, which include B-complex vitamins, copper, calcium, zinc, potassium and phosphorus. The protein content present in 100g of jowar is 10.4g and can be more if consumed in the sprouted form. In case you are diabetic or have an altered lipid profile, including jowar as a part of the daily diet would help in reducing the sugar levels.

Ragi (Nachni)

Ragi, also known as nachni, stands apart from other millets due to its high calcium content. It is one of the super-foods, which is regularly used in the kitchens of South India and is consumed in the form of various food items such as dosa, kanji etc. Not just for adults but for babies too, ragi is an excellent food ingredient. The protein content present in 100g of ragi is 7.3g which is comparatively lower than others but, the high calcium content combined with proteins makes it beneficial for the overall health. Besides this, regular intake of ragi battles anemia, aids weight loss, fights depression and maintains blood pressure within normal range.

The bottom line is, including these ancient Indian grains in your regular diet will have a long-term benefit. No need to avoid the refined grains for the rest of your life – just use them infrequently, once in a fortnight or in a month, cooked healthily and in small quantities, along with other nutritious foods. Try this path and you will see immediate results with ensured long-term benefits.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

MORE FROM

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

Carbs over Protein: Why Indian mothers could be making risky choices

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

Carbs over Protein: Why Indian mothers could be making risky choices

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.