Many people wrongly believe that natural foods can’t provide enough protein and that supplements are essential. But experts say that with proper planning, most healthy individuals can easily meet their daily protein needs from regular meals—no powders or pills required.
Take the case of a 32-year-old man who visited Bhakti Samant, Chief Dietitian at Kokilaben Dhirubhai Ambani Hospital, Mumbai, for protein deficiency. He expected a prescription for supplements but walked out with a balanced food chart instead—and now feels healthier and more energized.
“All he needed was to include protein in every meal. Most people don’t realize that the body requires just 0.8–1 gram of protein per kilogram of body weight daily. For the average adult, that’s around 60 to 65 grams per day—entirely achievable through food,” Samant explains. “Unless you’re an athlete or recovering from illness, supplements are unnecessary.”
Why Is India Falling Short on Protein?
Nutritionists recommend that 10–35% of our daily calories should come from protein. But India’s average protein intake is only about 10–11%, compared to 12–15% in Western countries. Dr. Seema Gulati of NDOC’s Centre for Nutrition Research in Delhi says the problem lies in our carb-heavy diets and over-reliance on vegetarian foods, which often lack complete proteins.
“When you don’t eat enough protein—ideally a quarter of your plate—you compensate by eating more carbs, which can lead to issues like high blood sugar and inflammation,” she says.
Plant-Based Protein Myths
According to Ritika Samaddar, Regional Head of Clinical Nutrition and Dietetics at Max Healthcare, people often think only animal protein is effective. “But plant proteins like soy, tofu, quinoa, and chia seeds can also provide all nine essential amino acids if combined correctly—and without the saturated fats found in meat,” she notes.
A common myth is that high-protein diets damage the kidneys. “That’s not true for healthy individuals,” says Samant. “Even people with chronic kidney disease (not on dialysis) need moderate amounts—about 0.6g per kg of body weight. Those on dialysis actually need more—1.0 to 1.2g.”
Elderly Need More Protein Too
Older adults are often overlooked when it comes to protein, but they actually need more—1 to 1.2g per kg of body weight daily—to prevent muscle loss and maintain strength as they age.
Bottom line: You don’t need supplements to hit your protein goals—just a smart, well-balanced diet with protein-rich foods in every meal.