Move over carbs, because protein is taking center stage in 2025! From fitness enthusiasts to everyday eaters, everyone is talking about how important protein is for overall health. But why is it suddenly the most talked-about nutrient? To break it all down, we spoke to nutritionist Suman Agarwal, who explained why protein is essential and how Indians can include it in their daily diets, without breaking the bank.
Why Is Protein So Important?
Protein is essential for building and repairing tissues, supporting immunity, and keeping you full for longer. It plays a key role in maintaining muscle mass, improving skin and hair health, and even boosting metabolism. Despite its importance, many Indians do not consume enough protein in their daily meals. One of the biggest reasons for protein deficiency in India is a lack of awareness. Many people believe they are eating enough because their meals are filling, but in reality, their diets are often dominated by carbohydrates like rice and chapati. Economic factors and cultural eating habits also contribute to the issue, as many traditional meals lack adequate protein sources.
Budget-Friendly Ways to Add Protein to Your Diet
Eating enough protein doesn’t have to be expensive! Some of the most affordable protein sources include:
Lentils (Dal) – A staple in Indian households and a great source of plant-based protein.
Chickpeas and Beans – Easily available and can be used in curries, salads, and snacks.
Tofu and Tempeh – Good alternatives to paneer for those looking for variety.
Milk, Curd, and Paneer – The only complete protein sources for vegetarians.
Eggs and Chicken – Excellent options for non-vegetarians looking to increase their protein intake.
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Busting Protein Myths
Many Indians still believe that protein is only important for bodybuilders or that vegetarians can’t get enough of it. Another common myth is that consuming more protein automatically leads to more muscle. The truth is, everyone needs protein—regardless of age, gender, or fitness goals. Vegetarians can get enough protein through a balanced mix of plant-based sources along with dairy products like milk and paneer. The best way to ensure you’re getting enough protein is to include it in every meal. Try having a bowl of dal with roti, adding paneer to your sabzi, or snacking on roasted chickpeas. Even small changes can make a big difference in your overall health.
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With protein becoming the IT girl of nutrition, now is the perfect time to give it the attention it deserves. Whether you’re a vegetarian or non-vegetarian, making protein a priority in your diet can lead to a healthier, stronger you!