Understanding Protein Consumption in India: The Past, Present, and Future

Protein is an essential part of any diet. It keeps you up and running all day, providing energy, repairing muscle, and producing helpful hormones and enzymes. However, India has been significantly behind the world in protein consumption for a long time. Over the years, India has undergone a significant dietary transformation, with traditional diets giving way to more diverse eating habits. In a large percentage of the population, protein deficiency can lead to malnutrition, liver and kidney problems, slow metabolism, and loss of muscle mass. In extreme cases, protein deficiency can also lead to several diseases like Kwashiorkor, a disease affecting infants and young children under the age of 5 living in poverty-stricken areas. In this blog, we will explore the benefits of protein consumption, the causes of protein deficiency in India, and how you can increase your protein intake in your diet.

Protein, an essential macronutrient, is important in maintaining good health and overall well-being. Protein serves as the fundamental building blocks of life, participating in many vital bodily functions. These functions range from the repair and regeneration of tissues to bolstering the immune system, making proteins indispensable for our existence. Let’s dive into a few reasons why you should be including protein in your diet.

1. Managing your Appetite: If you’re looking to lose weight, gain muscle, or just maintain a healthy body, protein is a must-add in your diet. Different macronutrients are responsible for different reactions in your body. Adding protein to your diet can help curb your diet without compromising on the amount of food your body wants and requires. A study that tracked 19 overweight women and their diet found that increasing protein intake from 15% to 30% shaved off about 441 calories from their diet without restricting food intake [1]. More protein in your diet can also help you reduce your late-night snacking habits. 
2. Handling Muscle and Fat: We already know that proteins are the building blocks of our body. Every avid gym-goer will emphasise the need for protein in one’s diet since it has proven to help with building muscle mass. However, it is a less-known fact that protein can help boost your metabolism and help you burn fat. Your body “burns” calories to gain energy from food, which is called the thermic effect of food (TEF). Proteins have a high thermic effect, boosting your metabolism and leading to approximately 80-100 calories burned each day [2]. This number can vary depending on your body and protein intake. 
3. Rest and Repair: Increasing your protein intake helps with your bones, blood pressure, kidneys, and so much more. Proteins also help the body repair and maintain itself. A study indicated that higher protein intake after an injury can increase the absolute rate of body protein synthesis, aiding in the swift repair of the body [3].

Protein consumption in India has undergone a noteworthy transformation over the years, influenced by a complex interplay of factors. Traditional Indian diets have long been characterised by abundant plant-based proteins, with staples like lentils, pulses, and grains forming the bedrock of nutrition. However, as India urbanises and modernises, dietary patterns are evolving rapidly. 

International organisations in the 1950s and 1960s were mainly focused on addressing protein malnutrition in developing countries like India. Eventually, by the 1970s, organisations shifted their focus to micronutrient deficiencies, operating under the assumption that the country’s protein intake had improved. In fact, protein intake has only gone down over the decades. In a survey by the National Sample Survey Office (NSSO), the data from 2011-12 reflected that rural households consumed an average of 56.5 grams of protein, down from 60.2 grams in 1993-94, while urban households consumed 55.7 grams, down from 57.2 grams in 1993-94 [4].

Globally, protein consumption is rising, averaging at a commendable 68 grams per person daily. Notably, in a survey conducted in 2016, it was observed that India lags in this trend, with an average protein consumption that is approximately 30% lower than the global average [5]. This makes India stand out with the lowest average protein consumption compared to other Asian countries and developed nations. 

The Indian Council of Medical Research (ICMR) suggests a daily protein intake of 48 grams. At the same time, the recommended dietary allowance for an average Indian adult falls between 0.8 to 1 gram per kilogram of body weight. However, the prevailing average protein intake hovers around a mere 0.6 grams per kilogram of body weight [5]. This discrepancy reflects a substantial deficit in protein consumption across the Indian population.

The EAT Lancet-Commission report offers insight into the Indian dietary landscape, revealing a troubling trend. Indians tend to consume more simple carbohydrates, while their intake of complex carbohydrates, proteins, fruits, and vegetables remains limited [7]. A deep dive into the Indian Consumer Market for 2020 further reinforces this observation, highlighting that a substantial portion of the monthly food budget is allocated to cereals and processed foods, with only a third spent on protein-rich foods [5].

India also grapples with malnutrition, where approximately 38% of children under five suffer from undernutrition, amounting to 46.6 million individuals. Concurrently, about 15% of the population is grappling with obesity and overweight issues, affecting 14.4 million people. This scenario varies across age groups, genders, and socio-economic statuses, with the ICMR-INDIAB study indicating that obesity prevalence spans from 11.8 to 31.3% across different segments of the Indian population [5].

In this context, examining protein intake in India paints a picture of diverse dietary choices nationwide. While urban areas have embraced a broader spectrum of protein options, including dairy, poultry, and lean meat, rural regions continue to rely on traditional sources.

Despite the evolving dietary trend, protein deficiency in India remains a pervasive concern, impacting a significant portion of the population. Protein deficiency in India cannot be traced to just one factor; it is a combination of cultural, infrastructural, and social factors.

1. Quality of Protein Sources: Getting enough protein is not just a matter of quantity; the quality of protein sources matters significantly. Research indicates that dietary protein sources in India have been shifting away from grains and pulses and towards more expensive animal sources like milk, meat, and eggs [6]. While this shift is observed, the risk of protein deficiency remains relatively high as cereals continue to be a predominant part of Indian diets. High-quality protein sources in India such as legumes, milk, eggs, fish, and meat are consumed in smaller quantities than cereals, exacerbating the deficiency issue.
2. Economic Disparities: Two major reasons for a lack of access to nutritious, protein-rich foods include income inequality and disparities in access to nutritious food. Many individuals, particularly in rural areas, face financial constraints that limit their ability to afford protein-rich foods. As a result, they often rely on more economical yet less protein-dense dietary options, contributing to protein deficiency. In urban areas, the trend in dietary expenditure indicates that beverages, refreshments, and processed foods account for the highest monthly expenses, diverting resources away from protein-rich foods. In rural households, cereals continue to be the primary expense. This trend is further substantiated by the Indian Consumer Market 2020 report, which suggests that, on average, only one-third of the food budget is allocated to protein-rich foods. The cost of healthy foods significantly affects access to a balanced meal. The Global Panel on Agriculture, Food Systems, and Nutrition Report in 2017 highlights that achieving even one of the nutritional recommendations, such as consuming five fruits and vegetables per day (equivalent to 400 grams), would require a substantial portion of household income [5]. In countries like India, this expenditure can account for approximately 52% of the household income, making it challenging for many to afford a balanced diet [5].
3. Lack of Awareness: Limited awareness about the importance of protein in one’s diet contributes to low protein consumption. Many people are unaware of their daily protein requirements, leading them to make dietary choices that may not adequately fulfil their protein needs. Disturbingly, a 2017 survey brings to light alarming statistics: 73% of Indians grapple with protein deficiency, while a staggering 90% or more are unaware of their daily protein requirements [5]. This revelation underscores the critical need for increased awareness and action concerning protein consumption in India.
4. Cultural and Regional Variations: India’s rich cultural diversity and regional dietary preferences can sometimes lead to imbalanced protein intake. Each household boasts its own kind of food, with different proportions of nutrients. No meal is better or worse than the other; however, regional and cultural impact can lead to variations in a person’s protein intake. While some regions may have easy access to protein-rich foods, others may rely more heavily on traditional, plant-based protein sources. This cultural and regional variation in dietary patterns can contribute to protein consumption and deficiency disparities.

Addressing protein deficiency requires a multifaceted approach that considers the quantity and quality of protein sources in India, economic disparities, awareness, and cultural and regional variations.

Protein deficiency can be a concern in any diet, including in India, where dietary preferences often lean towards vegetarianism. To address a protein deficiency and ensure you meet your daily protein requirements, here are a few ways to increase your protein intake:

1. Incorporate Plant-Based Protein Sources: Many Indians follow a vegetarian or vegan diet, making it crucial to incorporate plant-based protein sources. Include foods like tofu, tempeh, lentils, chickpeas, and beans in your meals. Dishes like dal (lentil curry) and chana masala (chickpea curry) are decent sources of protein and can be staples in a vegetarian diet.
2. Embrace Dairy Products: Dairy is a significant protein source in Indian diets. Milk, yoghurt, and paneer (Indian cottage cheese) are excellent choices. You can prepare protein-rich dishes like paneer tikka or enjoy a glass of milk with your meals. Greek yoghurt is also a great option for a protein-packed snack.
3. Supplement with Protein-Rich Additions: Sometimes, you may need to supplement your protein intake, especially if you’re into fitness or bodybuilding. Of course, natural sources are always encouraged, but there is nothing wrong with supplementing your food if you require it. Consider adding protein supplements like whey or plant-based protein powders to your diet. These can be mixed into smoothies, and yoghurt, or even used to make protein-rich energy bars.
4. Opt for Whole Grains: Whole grains like quinoa, brown rice, and oats not only provide essential carbohydrates but also contain a decent amount of protein. Replace refined grains with whole grains in your diet to boost your protein intake while increasing your fibre consumption.

In addition to these dietary strategies, it’s essential to keep an eye on your overall nutritional intake. Ensure a balanced diet that includes a variety of foods to meet your protein needs. Pay attention to any symptoms of protein deficiency, such as fatigue, muscle weakness, or hair loss, and consult a healthcare professional if you suspect an issue. By following these strategies and being mindful of your dietary choices, you can effectively address protein deficiency and maintain a balanced and healthy diet. At a public health level, collaborative efforts among government agencies, communities, and private organisations are essential to overcoming this challenge of protein deficiency and ensuring a healthier future for India.

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2. Gunnars, K. (2023, February 9). 10 science-backed reasons to eat more protein. Healthline. https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein 
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