Tag: Protein Power

Low Carbohydrate Diet

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

Fitness, India Protein Paradox
September 16, 2020

Right To Protein Team

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

One would never say no to a good hearty Indian meal which includes roti’s, vegetables and dal, with a side serving of salad. One also wouldn’t mind topping it off with a scrumptious dessert afterward. This great Indian meal ticks all the boxes in the food pyramid that we have learned ever since we were kids. It is a meal that is rich in carbohydrates that are the body’s primary source of energy, and also comes with some amounts of protein. The typical Indian diet consists of more simple carbohydrates (rice and flour) and less protein (both animal and plant-based). This can lead to a dip in overall immunity and gaining fat even when following a controlled diet. Why? Because protein is a macronutrient required to build our muscles and has a regulatory role in synthesizing hormones and crucial immune-modulating regulators. While all the nutrients are vital for our body, some such as protein, need to be consumed more than they currently are in our daily diet.

A study conducted by The Indian Consumer Market in 2020 reported that in urban areas, beverages, refreshments, and processed foods account for the major monthly expense, while rural households spend the most on cereals. Only one-third of our food budgets are spent on protein-rich foods. A study conducted by the National Sample Survey Office (NSSO 2011-12) also reiterated the protein deficiency by stating that rural households consume 56.5g of protein, while urban households consume 55.7g, which is a lesser quantity from the survey done 1993-4.  India suffers from a Protein Paradox, and the Right to Protein initiative decided to take the first step to solve the problem.

Right to Protein commissioned Nielsen to survey over 2000 mothers, to try and understand why protein continues to slip out of daily Indian diets. The survey findings have been shocking and have helped a great deal in understanding o know why India could yet be consuming a protein-deficient diet.

While 95% of Indian mothers recognized protein as a macronutrient and believed it was necessary, only 3% really understood why they should consume it at all. Moreover, the mothers who identified protein as a macronutrient did not intend to increase the quantity in their daily diet. 82% of mothers are also under the misconception that their growing child only needs vitamin and energy rather than protein. One of the most essential things highlighted was that 81% of mothers feel that consuming regular Indian meals consisting of Dal, Roti, and Chawal is sufficient to meet the daily protein requirements. However, because of such beliefs, the actual protein requirements could easily be overlooked in our diets.

An IMRB survey in 2017 found that 73% of affluent urban Indians are protein deficient, and 93% are unaware of their daily protein requirements. These startling numbers confirm the fear that we don’t understand the problems associated with a protein-deficit diet. Issues including weak immunity that can be dangerous in the current environment and nutritional diseases like anaemia. Probable life-threatening situations like Hyperproteinaemia can also be caused by a deficit of protein in your body. Sarcopenia in kids and Protein Energy Malnutrition are also some of the disorders that can affect you if you don’t change the level of protein in your diet.

Indian Council of Medical Research (ICMR) shared a Recommended Dietary Allowance (RDA) for Indians, which states that average Indian adults need 0.8g-1gm per kg ideal body weight of protein. You can take small, simple steps in trying to follow this guideline. Do a thorough research of plant and animal-based protein sources and find out ways to add them to your daily diet. Also, ensure that the one-fourth portion of your plate is protein during meal times. The change starts with you.

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

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

Sources: Freepik.com
, ,

Tips And Tricks: How To Eat Healthy And Ensure Sufficient Protein Intake

With work from home (WFH), our routines have changed quite a lot over the last seven months. As we juggle work assignments, lack of house-help with chores, and other responsibilities in the same space, we barely have any extra time in hand to pre-plan our meals. With little effort and mindful eating, you can ensure you are eating an adequate amount of healthy food, especially protein that is the building blocks of our life. They fuel our bodies, repair tissues, boost metabolism, fight infections, and keep our immune system strong.

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

Sources: Freepik.com
, ,

Tips And Tricks: How To Eat Healthy And Ensure Sufficient Protein Intake

With work from home (WFH), our routines have changed quite a lot over the last seven months. As we juggle work assignments, lack of house-help with chores, and other responsibilities in the same space, we barely have any extra time in hand to pre-plan our meals. With little effort and mindful eating, you can ensure you are eating an adequate amount of healthy food, especially protein that is the building blocks of our life. They fuel our bodies, repair tissues, boost metabolism, fight infections, and keep our immune system strong.

PCOS Diet

Why Protein Is Important In A PCOS Diet?

Fitness, India Protein Paradox
September 15, 2020

Right To Protein Team

Why Protein Is Important In A PCOS Diet?

Research suggests that Polycystic Ovarian Syndrome (PCOS) is estimated to affect about 10 million women globally. One in every 10 women in India has PCOS, of which six are teenage girls, according to a 2015 study by PCOS Society. The condition is clinically characterized by cysts in the ovaries and endocrine abnormalities affecting women of reproductive age. As common as it may be, living with PCOS is tough. In fact, the stress of reduced fertility, acne, insulin resistance, weight gain, high blood pressure, and type 2 diabetes may increase the gravity of these very symptoms. 

While there is no ‘one best fits all approach’ solution for women with PCOS, there are two principles that most medical practitioners tend to agree on – regular exercise and a diet with adequate protein! 

Why you need protein if you have PCOS

Women suffering from PCOS must try and increase protein intake in their daily diet to tackle the symptoms of this endocrine disorder effectively. Protein not just fuels the body with calories, but it also serves as a building block for bones, muscles, skin, and blood and plays an integral role in the synthesis of hormones.

Although there’s no cure for PCOS, several studies show that a protein-rich diet can benefit women in several ways:

  • Increases metabolism: Protein accelerates the body’s metabolism, which means you burn a higher amount of calories. This is because all foods have a thermic effect, and in protein-rich foods, it is anywhere between 15-30%, much greater than that of carbohydrates or fats.
  • Helps control appetite: Protein stimulates the production of hormones that are meant to make you feel satiated and also reduce cravings.
  • Stabilizes blood sugar: All foods have a glycemic index due to which blood sugar levels increase. Since protein is digested slowly, its impact on blood sugar is much lower. The macronutrient also stimulates the release of a hormone called glucagon that raises blood glucose levels and counteracts the action of insulin.

What you need to eat

Most foods fit into a healthy eating plan for PCOS but adding good protein sources is a must.  Look for plant-based protein such as soy, beans, hummus, peanut butter, eggs, etc. and vegetarian meat substitutes, and fats such as olive oil, nuts, and avocado. Need a simple guide to help you do so? Simply refer to Right To Protein’s Protein Index for good whole food protein options for a PCOS-friendly diet –

  • Almonds: 4 g protein
  • Eggs: 3 g protein
  • Milk: 3 g protein
  • Quinoa: 8 g protein
  • Oatmeal: 11 g protein
  • Lentils: 18 g protein
  • Cottage Cheese: 28 g protein
  • Soybeans: 29 g protein
  • Chicken Breast: 53 g protein

Eat these high protein foods in combination with high-fiber grains to slow down the absorption of the carbohydrate and keep insulin levels low. As per the Recommended Dietary Allowance (RDA) given by the 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. An effective way to do so would be to ensure that at every meal, 1/4th of the plate is filled with protein.

The bottom line

Protein is an important macronutrient for PCOS. Do your best to start the day with a good protein source, along with some fat, fiber, and healthy carb. Ultimately, making informed lifestyle changes is an important first step for sustained health and wellbeing.

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

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

Sources: Freepik.com
, ,

Tips And Tricks: How To Eat Healthy And Ensure Sufficient Protein Intake

With work from home (WFH), our routines have changed quite a lot over the last seven months. As we juggle work assignments, lack of house-help with chores, and other responsibilities in the same space, we barely have any extra time in hand to pre-plan our meals. With little effort and mindful eating, you can ensure you are eating an adequate amount of healthy food, especially protein that is the building blocks of our life. They fuel our bodies, repair tissues, boost metabolism, fight infections, and keep our immune system strong.

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

Sources: Freepik.com
, ,

Tips And Tricks: How To Eat Healthy And Ensure Sufficient Protein Intake

With work from home (WFH), our routines have changed quite a lot over the last seven months. As we juggle work assignments, lack of house-help with chores, and other responsibilities in the same space, we barely have any extra time in hand to pre-plan our meals. With little effort and mindful eating, you can ensure you are eating an adequate amount of healthy food, especially protein that is the building blocks of our life. They fuel our bodies, repair tissues, boost metabolism, fight infections, and keep our immune system strong.

India Home To Victims of Protein Misinformation: All You Need To Know

India Protein Paradox, Protein 101
September 1, 2020

Right To Protein Team

India Home To Victims of Protein Misinformation: All You Need To Know

In the 21st century, almost all essential information is available to us at the click of a button.  In the ’90s one would have to refer to the scores of newspaper articles and books to find reliable information. But thanks to the internet, modern-day technology has enabled us to access thousands of information sources such as websites, blogs, chat forums, videos, etc. to know more about our nutrition requirements and how to fulfill them.

Although there exists a vast amount of information, Indians continue to struggle with achieving their nutritional goals. Reports have indicated India is not likely to meet its global nutritional targets and over 70% of the urban population could be protein deficient. Infact, a 2020 Indian Consumer Market report suggested that in urban areas, beverages, refreshments, and processed foods account for the highest expenditure while protein-rich food constitutes only one-third of their food budget. Protein for overall better nutrition can be acquired through general and natural food sources available without any difficulty.

So, what could be the real challenge?

The Right To Protein initiative decided to get to the bottom of this to find out why there is a dearth of focus on protein-rich food consumption in most Indian households.

When we set out to speak to over 2000 mothers (the primary decision-makers of a household’s food intake) about protein, we were met with a shocking revelation – while 95% of Indian mothers recognized protein as a macronutrient and believed it was “very important”, only 3% really understood why they should consume it at all! Moreover, a majority could not even correctly identify more than 3 protein-rich foods from a list of 11 ingredients. The survey also highlighted that about 82% of Indian mothers with kids feel that they should focus more on vitamin and energy than proteins for their children. Meanwhile, 81% of mothers were under the belief that eating basic meals with dal, rice and roti provides adequate protein. This is evidence of the fact that in a country like India, where daily meals are carbohydrate-heavy, macronutrients like protein that have traditionally been overlooked as an important component of daily meals.

The study unveiled three main reasons that may be the cause of a decline in protein consumption in India:

Protein Paucity – One of the first findings suggested that although mothers claim to know protein, they do not understand why should people consume it Most mothers acknowledge that protein is essential, yet they don’t actively try to include protein in their diet.  Furthermore, over 90% of the mothers are not aware of Protein’s core functions such as immunity and repairing tissues.

Protein Psych – The second finding attributed the lack of protein in our diets to the misinformation surrounding protein consumption. Myths like protein are only for people who are building their bodies, or they are expensive. About 70% of mothers also believed that proteins are difficult to digest and can lead to weight gain. These are the myths that pose significant barriers when it comes to the inclusion of  protein-rich foods in daily diets

Protein Pinch – About 81% of mothers believed that the regular Indian diet of roti, dal, and rice is enough to meet the daily protein requirements. They even failed to identify 8 out of 11 sources of protein correctly. A protein pinch is created because of the lack of knowledge about the quantity and the quality of protein, that can be included in daily Indian diets.

There are many barriers that we face in adopting a nation-wide protein-rich diet. With the right message from the right people is one thing that can help deal with the problem. Spreading the correct facts are the only things that can help combat the protein deficit, and the protein paradox study is undoubtedly a step in the right direction. More of these small steps in the right advice can make a big difference towards the goal of a protein-rich diet across India.

While highlighting these problems, the study also discusses the way forward in increasing more awareness and spreading accurate information about protein consumption that will help curb misinformation and helps Indian’s work towards  achieving overall better nutrition

Ensure that 1/4 of your plate’s content should be protein during all meals you take during the day. Keep an eye out for all animal and plant-based sources of high protein and try to add them to your daily diet. Understand, based on your activities and your weight, how much protein you need to consume.

 

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

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

Sources: Freepik.com
, ,

Tips And Tricks: How To Eat Healthy And Ensure Sufficient Protein Intake

With work from home (WFH), our routines have changed quite a lot over the last seven months. As we juggle work assignments, lack of house-help with chores, and other responsibilities in the same space, we barely have any extra time in hand to pre-plan our meals. With little effort and mindful eating, you can ensure you are eating an adequate amount of healthy food, especially protein that is the building blocks of our life. They fuel our bodies, repair tissues, boost metabolism, fight infections, and keep our immune system strong.

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

Sources: Freepik.com
, ,

Tips And Tricks: How To Eat Healthy And Ensure Sufficient Protein Intake

With work from home (WFH), our routines have changed quite a lot over the last seven months. As we juggle work assignments, lack of house-help with chores, and other responsibilities in the same space, we barely have any extra time in hand to pre-plan our meals. With little effort and mindful eating, you can ensure you are eating an adequate amount of healthy food, especially protein that is the building blocks of our life. They fuel our bodies, repair tissues, boost metabolism, fight infections, and keep our immune system strong.

How Can the Next Generation Reverse India’s Protein Decline?

India Protein Paradox, Protein 101
September 1, 2020

How Can the Next Generation Reverse India’s Protein Decline?

Health and healthy human development form the integral components of the overall development of a nation. Measured with various indicators, India has seen considerable improvement in health status over time. However, there is still a long way to go especially shifting the paradigm from curative or palliative healthcare to preventive healthcare by working on the measures to stop the outcome of disease well before it occurs. When it comes to preventive healthcare on an individual level, factors like good nutrition, physical activity, stress management, and quality sleep play a major role. Nutrition lays down a strong foundation for the rest of the health factors to thrive.

The concept of food in India goes way beyond just fuelling the body as many traditions have been developed around food preparation and celebrating with it. One common trait is, however, over-emphasis on carbohydrates, saturated fats, high-sugar foods, and lack of protein consumption- both in terms of quantity and quality. A 2018 IPSOS study stated that 84% of Indian vegetarian and 65% of non-vegetarian diets are protein deficient. Similarly, a 2017 survey by Indian Market Research Bureau (IMRB) found that 73% of urban rich Indians are protein deficient and 93% are unaware of their daily protein requirements.

Protein Paradox– a 2020 study by Right To Protein, aims to understand and identify the practical challenges that pose as a barrier to protein consumption in India, including common myths and practices about protein. The study points towards the urgent need for driving interventions to nudge a behavioural change in the consumer mindset towards protein to bridge the protein deficiency gap.

Here’s how the next generation can take positive steps towards reversing the protein decline in Indian diet:

Awareness: Nearly 81% of the surveyed mothers in the Protein Paradox Study wrongly believed that the regular Indian diet of dal, roti, and rice is enough to fulfil daily protein requirements. Therefore, first, step to bridge the gap is all about being aware of the protein requirements. An average adult requires 0.8 to 1 grams of protein per kilograms of body weight, every day. This may somewhat vary depending on one’s medical status, physical activity levels, and lifestyle. Indians need to realize that while carbohydrates are essential and can make up for the bulk part of the diet, protein shouldn’t be overlooked too.

Knowing the Variants: Meeting your daily protein needs can be easily achieved by eating a variety of natural protein-rich foods. Each protein source holds a different profile in terms of the composition of amino acids and their proportions. Keep varying your protein sources with every meal, especially the plant protein. This will help your body pool in the nine essential amino acids (building blocks of protein) as per the daily requirement. Additional revelation while conducting the survey was: mothers could only identify 3 out of 11 foods that are rich in protein. Apart from lean meat, eggs, and dairy, protein can be obtained  from legumes, lentils, beans, peas, peanuts, nuts like almonds, pistachios, cashews, walnuts, hazelnuts, pecans, hemp seeds, squash and pumpkin seeds, sunflower seeds, flax seeds, sesame seed, chia seeds, whole grains like wheat, quinoa, rice, millet, oats, and buckwheat.

Protein with Every Major Meal: Make healthy protein an accompaniment with every meal for better satiety, muscle development, blood sugar control, metabolism, and better weight management. Aim to fill at least a quarter of your plate with high-quality protein sources.

Cheap/Affordable sources of Protein: A prevalent myth is that quality protein foods are expensive, leading to ignoring protein from their food expense budget. Not all quality protein food sources are expensive! Plant-based protein sources like pulseslegumes, nuts, and soy are affordable and quality protein sources. Peanut butter, amaranth, sunflower seeds, pumpkin seeds, yogurt, are other affordable and quality sources too. Eggs may also fall into this category being affordable, widely available, and high-value protein sources.

Your body needs protein for many vital functions and it cannot store protein in any form, which means you need to fulfill the recommended protein requirements every day to match the needs and bridge the protein gap in longer run.

(Nmami Agarwal is nutritionist at Nmami Life)

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

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

Sources: Freepik.com
, ,

Tips And Tricks: How To Eat Healthy And Ensure Sufficient Protein Intake

With work from home (WFH), our routines have changed quite a lot over the last seven months. As we juggle work assignments, lack of house-help with chores, and other responsibilities in the same space, we barely have any extra time in hand to pre-plan our meals. With little effort and mindful eating, you can ensure you are eating an adequate amount of healthy food, especially protein that is the building blocks of our life. They fuel our bodies, repair tissues, boost metabolism, fight infections, and keep our immune system strong.

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

Sources: Freepik.com
, ,

Tips And Tricks: How To Eat Healthy And Ensure Sufficient Protein Intake

With work from home (WFH), our routines have changed quite a lot over the last seven months. As we juggle work assignments, lack of house-help with chores, and other responsibilities in the same space, we barely have any extra time in hand to pre-plan our meals. With little effort and mindful eating, you can ensure you are eating an adequate amount of healthy food, especially protein that is the building blocks of our life. They fuel our bodies, repair tissues, boost metabolism, fight infections, and keep our immune system strong.

Nutrition Month: A Protein Paradox Exists! And Here’s Why We Need To Change

India Protein Paradox, Protein 101
September 1, 2020

Right To Protein Team

Nutrition Month: A Protein Paradox Exists! And Here’s Why We Need To Change

As dietary patterns differ in India from region to region, the nation easily exhibits a range of diverse eating habits. Although there seems to be no dearth of food options according to taste and preferences, unfortunately India continues to be faced with a nutrition problem. Time and again, global reports have indicated that India would not meet its nutrition targets and the reasons are somehow attributed to poor consumption practices. One of the most crucial factors for better heath nourishment is protein. But, government reports (NSSO) indicate that there has been a gradual decline in protein consumption.

The latest study by Right To Protein reveals that a protein paradox exists in India, where households may claim to know about the macronutrient protein but continue to neglect it due to several predominant myths around its consumption. It stresses upon the need to increase awareness about protein consumption by emphasizing on the macronutrient’s importance in daily Indian diets. Over the years, the amount that is spent on protein rich foods, has come down significantly, which might allow the nation to stray into a protein-deficit crisis. Here are a few reasons why protein needs its due credit and why a large-scale change is essential!

Protein deficiency can be harmful

While the benefits of protein are easy to understand, harmful effects of protein deficiency remain under the shadow — problems such as poor wound healing and nutritional diseases that can lead to sluggishness and anaemia. Disorders like Sarcopenia, Hyperproteinaemia, and Protein Energy Malnutrition (PEM) can also manifest in people who consistently consume inadequate amounts of protein.

Protein helps with metabolism and obesity

Regular protein intake can help curb several disorders and also help in boosting metabolism which in turn helps with weight loss. Protein-rich diets are highly recommended for all and especially for those who seek better daily lifestyle management. It also regulates hormones to keep hormone-related disorders away.

Protein boosts your immunity

COVID-19 struck regions around the world unannounced, and seemingly immunity is one of the most important weapons against this struggle. And immunity is the core function of none other than the macronutrient, Protein. Proteins help to make molecules such as haemoglobin and immunoglobulins that are responsible for developing a strong immune response. One would notice that moving to a protein-rich diet will help in taking care of regular wear-and-tear of the body.

Protein boosts mass and strength

It is no secret that protein supplements are preferred for the development of a great physique, however relying on natural sources of protein can largely help stimulate muscle protein synthesis and promote & maintain muscle growth through adequate protein consumption – which also helps increase stamina and strength!

As India continues its battle against COVID-19, in his recent address to the nation Prime Minister Mr. Narendra Modi highlighted the importance of consuming a nutritious diet and announced September to be observed as Nutrition Month. And there could be no better time than the next 30 days to engage in serious conversations about adequate protein consumption in India’s daily diets, for overall better nutrition and long-term health of the Indian public.

Leading nutrition experts and leaders at a recent webinar called Solving India’s Protein Paradox, have asserted on the fact that a protein paradox does exists, and only increased awareness and education can drive India towards protein sufficiency.

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

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

Sources: Freepik.com
, ,

Tips And Tricks: How To Eat Healthy And Ensure Sufficient Protein Intake

With work from home (WFH), our routines have changed quite a lot over the last seven months. As we juggle work assignments, lack of house-help with chores, and other responsibilities in the same space, we barely have any extra time in hand to pre-plan our meals. With little effort and mindful eating, you can ensure you are eating an adequate amount of healthy food, especially protein that is the building blocks of our life. They fuel our bodies, repair tissues, boost metabolism, fight infections, and keep our immune system strong.

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

Sources: Freepik.com
, ,

Tips And Tricks: How To Eat Healthy And Ensure Sufficient Protein Intake

With work from home (WFH), our routines have changed quite a lot over the last seven months. As we juggle work assignments, lack of house-help with chores, and other responsibilities in the same space, we barely have any extra time in hand to pre-plan our meals. With little effort and mindful eating, you can ensure you are eating an adequate amount of healthy food, especially protein that is the building blocks of our life. They fuel our bodies, repair tissues, boost metabolism, fight infections, and keep our immune system strong.

India Protein Paradox: Find Out Why Indian Households Ignore Protein Intake

India Protein Paradox, Protein 101
August 31, 2020

Right To Protein Team

India Protein Paradox: Find Out Why Indian Households Ignore Protein Intake

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.

According to the Indian Council of Medical Research (ICMR), the ideal amount of protein we should consume is 50g and 48g for people living in urban and rural areas, respectively. A more recent Indian Consumer Market 2020 report confirmed that we, as Indians, only spend about one-third of our food budget on protein-rich food. With that data combined with a few other research studies, there is no doubt that there is a massive protein deficit in the diets of Indian households. But what really makes our homes consume less protein? To find the answers, Right to Protein, conducted a 16-city study with over 2000 mothers of children between 6-18 years of age only to discover the Protein Paradox – a unique muddle of knowledge, practice and perceptions answering the many reasons why many Indian household remain protein deficit.

Here are the three key findings stemming from India’s Protein Paradox –

Protein Paucity: Poor protein knowledge resulting to low intake

Knowing that protein is a vital macro-nutrient and taking active steps to include the correct amount of protein in your diet are two very different aspects. About 8 out of 10 mothers are aware of the former, but there is limited knowledge on the actual benefits of including protein in adequate quantities in daily diet. As high as 82% of mothers from mini metros like Ahmedabad, Bangalore, and Hyderabad couldn’t correctly associate protein intake to its functions leading to less protein intake in everyday meals.

Protein psych: The abundance of misinformation

In addition to lacking the right knowledge, myths and misconceptions dilute the importance of protein in India. More than 85% of mothers believe that consumption of protein could lead to weight gain and that they would prioritize the consumption of vitamins and carbohydrates. Another misconception that plagues the Indian households is that protein consumption is a requirement only for ‘bodybuilders’ or that all protein food sources are expensive to meet the required amount of daily protein intake. Another widespread misconception that undermines protein consumption across households is that proteins are challenging to digest and should only be consumed during breakfast. Misinformation despite the awareness of as a macronutrient remains one of the key paradoxes discovered in this study.

Protein pinch: The sources remain a mystery

Even if a mother takes the initiative to bring about dietary changes and is shielded from all misinformation, the sources of protein remain a mystery to them. Majority of mothers surveyed could only identify 3 out of 11 protein-rich ingredients. Despite 85% of mothers believing that protein is essential to health, their knowledge of protein sources didn’t go beyond pulses and dairy. This leads to 81% of mothers incorrectly believing that rotidal, and rice are enough to satisfy the daily protein needs.

So, the next time to notice any of India’s protein paradoxes, call them out to resolve them and spread the right to protein!

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

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

Sources: Freepik.com
, ,

Tips And Tricks: How To Eat Healthy And Ensure Sufficient Protein Intake

With work from home (WFH), our routines have changed quite a lot over the last seven months. As we juggle work assignments, lack of house-help with chores, and other responsibilities in the same space, we barely have any extra time in hand to pre-plan our meals. With little effort and mindful eating, you can ensure you are eating an adequate amount of healthy food, especially protein that is the building blocks of our life. They fuel our bodies, repair tissues, boost metabolism, fight infections, and keep our immune system strong.

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

Sources: Freepik.com
, ,

Tips And Tricks: How To Eat Healthy And Ensure Sufficient Protein Intake

With work from home (WFH), our routines have changed quite a lot over the last seven months. As we juggle work assignments, lack of house-help with chores, and other responsibilities in the same space, we barely have any extra time in hand to pre-plan our meals. With little effort and mindful eating, you can ensure you are eating an adequate amount of healthy food, especially protein that is the building blocks of our life. They fuel our bodies, repair tissues, boost metabolism, fight infections, and keep our immune system strong.

Are Indians Really Eating Right?

Expert Opinion, India Protein Paradox
August 28, 2020

Khushboo Jain Tibrewala

Are Indians Really Eating Right?

From dals-curries to sabzi, roti, idli-dosa, and an array of fruit and dairy-based dishes, Indian cuisine is both diverse and wholesome. In fact, the traditional thali, which is a hallmark of Indian food, is in my view an epitome of good, clean eating. The thali, if designed correctly, can offer all the essential macronutrients as well as micronutrients. Amongst all of these, the one nutrient that does not get enough attention in the thali – protein.

Keeping this in mind, it is safe to assume that Indians must be consuming a good amount of proteins throughout the year. However, several studies, have shown that the regular Indian diet is grossly deficient in proteins. According to a 2017 survey by Indian Market Research Bureau (IMRB)  73% of urban rich Indians are protein deficient, and 93% are unaware of their daily protein requirements.

These numbers are both surprising and heartbreaking. A nation with such a rich heritage and food wisdom, with such numbers? Something has gone amiss. According to “India’s Protein Paradox”, a major cause for India’s lurking protein deficiency problem is that most Indian mothers, the primary decision-makers of a household’s nutrition intake, do not have adequate knowledge on the subject. A majority of the 2142 mothers who were surveyed, were able to recognize the correct protein levels of only 3 out of 11 food items. These included only dal, pulses, eggs, and nuts like almonds.

The survey also brought to light that most Indian households overestimate the protein power of food items such as leafy greens, roti, fruits, which, in fact, are quite low in the macronutrient content. A whopping 81% of these mothers were under the belief that eating roti sabzi, dal chawal type of meals would give them the required amount of proteins.

Another point that must be noted and addressed is that most non-vegetarians believe that they are getting enough proteins. Another study by IPSOS, further states that 65% of Indian non-vegetarian diets, along with 84% vegetarian ones, lack sufficient protein. This means that both, the vegetarians and non-vegetarians, are at risk of developing protein deficiency and related health impact.

All these findings bring us to one overarching question – ARE INDIANS EATING RIGHT?

Indian cuisine, inherently, has some of the most complex and delicious ways of incorporating proteins in the diet. However, today, we find ourselves struggling with something which is so abundantly available in nature and in our own traditional foods.

The solution is simple – awareness! This is something that needs the attention of everyone – policymakers, nutritionists, dietitians, educators, public workers, everyone! And the starting point would be to educate the homemakers – both the current generation and the future – so they the decisions they make on their family’s food habits are nutritionally sound and protein sufficient.

‘India’s Protein Paradox’ is a nation-wide survey commissioned by Right To Protein to understand and identify the practical challenges that pose a barrier to protein consumption in India.

(Khushboo Jain Tibrewala is a diet & lifestyle Coach at The Health Pantry)

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

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

Sources: Freepik.com
, ,

Tips And Tricks: How To Eat Healthy And Ensure Sufficient Protein Intake

With work from home (WFH), our routines have changed quite a lot over the last seven months. As we juggle work assignments, lack of house-help with chores, and other responsibilities in the same space, we barely have any extra time in hand to pre-plan our meals. With little effort and mindful eating, you can ensure you are eating an adequate amount of healthy food, especially protein that is the building blocks of our life. They fuel our bodies, repair tissues, boost metabolism, fight infections, and keep our immune system strong.

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

Sources: Freepik.com
, ,

Tips And Tricks: How To Eat Healthy And Ensure Sufficient Protein Intake

With work from home (WFH), our routines have changed quite a lot over the last seven months. As we juggle work assignments, lack of house-help with chores, and other responsibilities in the same space, we barely have any extra time in hand to pre-plan our meals. With little effort and mindful eating, you can ensure you are eating an adequate amount of healthy food, especially protein that is the building blocks of our life. They fuel our bodies, repair tissues, boost metabolism, fight infections, and keep our immune system strong.

Five Misconceptions That Undermine Protein Consumption In India

India Protein Paradox, Protein 101
August 14, 2020

Right To Protein Team

Five Misconceptions That Undermine Protein Consumption In India

When there are talks about food and nutrients, there is one macronutrient that doesn’t get adequate representation – protein. What we refer to as the ‘building blocks’ of our body is perhaps the most under-utilized one in recent times. This is despite the recommendation by the Indian Council of Medical Research (ICMR)which states that an individual needs about 48g to 50g of protein every day depending on their residence in rural or urban areas respectively. The Protein Paradox Study by Right to Protein, with the support of leading research agency, Nielsen surveyed over 2142 mothers across 16 Indian cities to understand what has led to this severe scarcity of protein deficiency in the daily diets of India’s many households.

One cause/concern that emerged from the study is the misinformation surrounding protein and its consumption. The cycle of misinformation occurs when you are introduced to a new piece of information that changes your perspective regarding all the knowledge you had on that subject.

Here are some common myths and misconceptions about protein that were brought forth during the study:

Protein is too complex to digest

The Protein Paradox study indicated that 72% of mothers believed proteins are difficult to digest and are of the misconception that lack of protein will not impact their overall health. This leads them to avoid adding protein-rich foods in their daily diet. Additionally, 88% of mothers believed that protein should only be reserved for breakfast and can prove a detriment to health if had during dinner, which affects overall meal-planning on a daily basis.

High protein leads to weight gain

One of the most unsettling myths around protein is that it leads to weight gain. Nearly 85% of mothers who follow an active lifestyle have a strong belief that high protein intake can lead to weight gain. This leads to substituting protein-rich foods in daily diets, with other non-essential foods, leading to a Protein Paucity. Even while following weight management programs, mothers claimed that they prefer to turn towards carbohydrates rather than protein as their source of energy.

Protein is only meant for ‘body-builders’

We are taught that proteins are known to be the ‘building blocks’ of our body and yet there seems to be a misconception that they are only essential to those who want to build muscles About 78% of mothers believe that you only need proteins to retain energy after vigorous physical activity. This belief comes from the fact that protein-based supplements are widely available for people who can be found trying to build mass with the help of exercise.

It is expensive

There is a prevailing myth that all protein food is expensive. The Protein Paradox study revealed that 79% of mothers believe in this myth. By releasing knowledge about various (you can insert article here) other inexpensive protein-rich food products, this myth can be easily busted.

The lack of protein will not affect our health

The Protein Paradox study indicated that while most mothers know how important protein is to them, they take minimal active steps to try and add more protein to their daily diet. One of the reasons for this could be that they are not aware of the problems that could stem from a shortage of protein. Information about Sarcopenia, Hyperproteinemia, and Protein Energy Malnutrition (PEM) is not widespread, fueling the belief that there are no adverse consequences from lack of protein.

Hence, identifying misconceptions is the first step in bringing a systemic change in protein consumption across the country. The conversation on protein needs to be opened up again to tackle these misconceptions at the earliest.

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.

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