New Delhi: Indian families have a plate filled with rice, rotis and potatoes and very little protein. Across regions, our breakfasts are dominantly carb-heavy, lunches are frequently rice-and-curry based, and dinners repeat the pattern. While this structure may feel familiar and comforting, it is one of the biggest reasons why India is seeing a steep rise in obesity, diabetes, fatty liver and metabolic syndrome even in people who look “thin”. Our bodies are eating enough, but they are not eating properly.
In an interaction with News9Live, Dr Manan Jain, Nutrition and Lifestyle Management Expert at My Balance Bite, explained why eating protein-rich meals can be helpful for Indians.
India’s Protein Deficit: Not a Trend, But a Reality
Multiple national nutrition surveys show that more than 70% of Indians do not meet daily protein requirements. Adults, children, working professionals and even fitness enthusiasts consistently fall short. This problem is amplified because our diet is made up of 60–70% carbohydrates, mostly from white rice, refined flour and potatoes.
The implications are telling:
⦁ Unstable blood sugar
⦁ Continual hunger and cravings
⦁ Slower metabolism
⦁ Loss of muscular mass
⦁ Increased fat storage
Why Protein Should Star Centre Stage
Protein isn’t just a gym nutrient; it’s very important for:
⦁ Hormonal balance
⦁ Muscle strength
⦁ Immunity
⦁ Hair and skin health
⦁ Better metabolism
⦁ Repair and healing
When protein is inadequate, the body naturally reaches out for more carbohydrates. This is why even a full meal leaves people hungry within hours.
Indian Diets Have More Protein Than You Think
A high-protein Indian diet does not require imported powders or expensive foods. It only requires better choices from the foods we already have.
Powerful daily protein sources include:
⦁ Pulses & Legumes
⦁ Dals (Toor dal, moong dal, urad dal, masoor, rajma, chole, black chana)
⦁ Milk
⦁ Eggs
⦁ One egg = 6 grams of protein
Lean meats & fish
⦁ Chicken (skinless breast)- 27–32g Protein
⦁ Chicken (thigh/drumstick — cooked)- 24–25g Protein
⦁ Fish (common lean varieties) – 20–25g Protein
⦁ Prawns/shrimp (cooked) – 15–24 g (varies by species and cooking)
⦁ Mutton / Lamb (lean cuts)- 25–30 g (depending on cut and cooking)
Across Indian kitchens, dosa batter, khichdi, thepla, parathas, pulao, and even idlis can be upgraded with more like dal, paneer, curd or eggs.
Simple Ways to Increase Protein Without Changing the Cuisine
It isn’t recipes that families need; it’s add-ons and swaps:
⦁ Add one bowl of dal each day
⦁ Use curd with meals for cooling protein and probiotics
⦁ Include an Omelette or boiled eggs for breakfast
⦁ Add paneer or tofu to curries, pulao, wraps, or salads
⦁ Keep nuts and roasted chana as evening snacks
⦁ Replace one wheat roti with a daal-based chilla or a besan roti
⦁ Use sprouts in salads and poha.
A protein-first plate stabilises blood sugar, creates fullness, and reduces unnecessary snacking. The body is nourished, and cravings fall.
This is particularly important in the following cases:
⦁ Diabetes and prediabetes
⦁ PCOS
⦁ Thyroid problems
⦁ Fatty liver
⦁ Weight gain
⦁ Children and athletes
Indian nutrition doesn’t need new fads — it needs balance. Carbohydrates are not the problem; the wrong proportions are. The healthiest Indian meals follow a simple order: protein first, vegetables next, and smart carbs last. When families eat this way, they see better energy, mood, and metabolic health. The best part is that nothing needs to change dramatically — it can all be cooked at home, with the same ingredients, just in better proportions.