Deep breaths. We had been simply determining our relationship with fibre. Now we’re worrying about protein. It’s in every thing: Chips, water, espresso, a McDonald’s burger. Weight-training gymmers are obsessed about consuming 50 grams a day, or 40, or no matter magic quantity Reddit is throwing up this week. These on GLP-1 (who’re consuming much less) are including extra protein to their plates to protect muscle mass throughout weight reduction.
Like pistachios on the peak of the Dubai Chocolate craze, demand for protein components is so excessive, it’s making international markets jittery. Within the US, some producers have already offered their provides for the complete 12 months. In India, manufacturers similar to Solely What’s Wanted, have put explainers on their web site, monitoring the rocketing value of whey (from ₹1,475 in July 2025 to ₹3,700 in June 2026), and its impression on whey powder costs.
Most whey is a by-product of the cheese-making course of and was historically dumped into fields as fertiliser. India is the world’s largest milk producer. We shouldn’t be having a scarcity, proper? Not fairly, as a result of our dairy business is geared in direction of milk, not cheese. So, India is feeling the squeeze too.
Deep breaths once more. As a result of a lot of the chatter round protein is murky. Listed below are 5 fibs you don’t need to flex.
Everybody wants the identical quantity of protein
Each Reel and publish has some magic mantra: Hit 100 grams on daily basis. Eat 2% of your physique weight in protein. Eat 30 grams per meal… None of it’s backed by science, it doesn’t matter what gym-bro influencers say. “Protein requirement shouldn’t be a common mounted quantity,” says Dr Anshuman Kaushal, director at CK Birla Hospital, Gurugram. It varies with physique dimension, age, bodily exercise, well being, being pregnant, calorie consumption, and your well being targets. A wholesome, comparatively sedentary grownup wants a minimal day by day requirement of 0.8g to 0.83g per kg of physique weight, he says. That’s barely 48g to 50g for a 60kg grownup. Even for those who’re strength-training, you don’t want greater than 1.2g to 1.6g per kilo of your physique weight. Previous people, who’re shedding muscle mass, want just a bit extra.
So, regardless of the scarcity, you don’t want heaped scoops of whey powder. “Probably the most damaging lie is: The extra protein you eat, the extra muscle you’ll construct,” Dr Kaushal says.
All proteins are created equal
The supply issues greater than we realise. Animal proteins and soy are typically simpler for the physique to digest and use. “Proteins from eggs, milk, curd, paneer, fish, poultry, meat and soy typically present important amino acids in beneficial proportions,” Dr Kaushal says. Plant proteins are good sources, however vegetarians might have to up the amount, embrace a greater diversity, and plan meals higher to get the identical advantages as meat-eaters.
Including protein to one thing makes it wholesome
“In lots of circumstances, it’s a advertising and marketing gimmick,” says Revant Himatsingka, aka @FoodPharmer. His suggestion: Have a look at the protein-to-calorie ratio and keep away from something that’s calorie-dense. Protein chips, murukku, power bars… “It’s all nonetheless junk,” he says. The label is doing extra heavy lifting than the protein.
Everybody in India is protein poor
The protein growth imagines India as a nation collectively losing away for need of whey. “Claims suggesting that just about everyone seems to be protein poor are exaggerated and are sometimes used to promote powders, bars and dietary supplements,” says Dr Kaushal. Until you’ve been on a restrictive food plan, have low urge for food, are hospitalised, underweight or battling persistent illness, it’s unlikely that you just want an additional protein enhance.
It’s more healthy so as to add peas, peanuts and curd to poha; dal, sprouts or curd to upma; flip toast into an egg or paneer sandwich; swap biscuits for roasted chana; or just make that serving of dal bigger and thicker to up your consumption with out shopping for whey powder.
To get sufficient protein, eat meat
In case your Instagram feed is to be believed, vegetarians have two decisions: Begin consuming rooster or make peace with protein inadequacy. Himatsingka says essentially the most persistent lie on-line is “that you need to be a meat-eater to get sufficient protein.” Tofu, soy chunks, Greek yogurt, tempeh and paneer can all function major protein sources.
Indians have been enjoying protein matchmaker for generations. Cereals similar to wheat and rice are decrease in lysine, whereas pulses are decrease in methionine. Eaten throughout the day, the 2 complement one another and assist the physique course of protein higher —assume dal-rice, rajma-rice, roti with chana or dal, khichdi with curd, or idli-dosa made with rice and urad dal. They don’t even have to all land in your plate collectively; a assorted food plan by means of the day typically does the job. However for those who do eat meat, follow it. You have already got the extra handy different.
From HT Brunch, August 15, 2026
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