Protein is a crucial macronutrient that the body requires daily to maintain overall health. It is the most diverse type of macromolecule, with each cell containing thousands of different proteins. Proteins play essential roles, including serving as structural components of cells and tissues, maintenance of muscle mass, formation of enzymes and hormones, transport and storage of oxygen, supporting immune system functioning 1.
Despite the established crucial role of proteins, approximately 7/10 Indians consume inadequate amount of protein2. As per a published study, comparing Indian diet with the EAT-Lancet reference diet, even among the wealthiest 5% of India’s population, protein intake remains significantly below the reference diet, contributing less than half of the recommended calories. For the poorest segments, protein-derived calories fall below 130 kcal per day, covering less than 20% of the suggested intake. The analysis indicates that limited affordability is not the sole factor behind India’s low protein consumption, as even the most affluent households consume insufficient protein-rich foods.3
The Indian Council of Medical Research (ICMR) recommends that Indian adults must consume approximately 0.8-1.0 grams of protein per kilogram of body weight per day. Proteins should at least contribute to ~10% to 15% of energy in balanced diet4. Structurally, both animal and plant proteins are composed of approximately 20 amino acids. The specific ratio of these amino acids differs depending on the protein. Of these 20 amino acids, nine amino acids namely histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine cannot be produced by mammals and must therefore be obtained through the diet, making them essential nutrients.
Proteins in the body are constantly being broken down and rebuilt. Unlike other micronutrients and energy reserves, the body does not store required amount of protein or essential amino acids. As a result, it is crucial to consume protein daily to support growth, maintenance, and essential bodily functions. Any protein consumed beyond the amount needed to produce nitrogen-containing tissue components is not stored, but instead broken down. The nitrogen is excreted as urea, and the remaining keto acids, after the amino groups are removed, can either be used as an energy source or converted into carbohydrates or fats5.
A well-balanced diet is the best way to get enough protein. Dietary proteins can be derived from plant and/or animal sources. Some commonly known animal-based proteins are eggs, chicken, fish, and dairy products like milk, curd and paneer. However, there is also now emphasis being laid on plant-based proteins like from soy, lentils, chickpeas, kidney beans, nuts, seeds, and whole grains like quinoa and millets. According to the World Wildlife Fund’s Living Planet Report, India’s has the most sustainable food consumption pattern among the G20 countries. The report suggests that if the world adopted India’s dietary habits by 2050, it would have the least impact on the climate. In contrast, Argentina, Australia, and the United States rank among the least sustainable in terms of food consumption. The report also highlights India’s millet mission and emphasizes the importance of sustainable diets in reducing land use for food production while promoting alternative protein sources6. Overall, plant-based proteins are both financially and environmentally sustainable, making them a crucial consideration7.


Daily protein needs can be easily fulfilled by enjoying a varied plant-based diet. It would be wrong to assume that animal-based foods always provide more protein than plant-based ones. However, it is important to note that most plant foods may not contain the same quality (all essential amino acids) of protein as animal products. Hence pairing protein sources from different plant sources will be important. For example, combining cereals and pulses in ratio 3:1 improves the quality of protein in a meal8. Complementarity (combining different plant protein sources) is important in every meal, rather than daily, weekly or monthly basis. Amongst plant-based food, soy-based foods are unique to provide all nine-essential amino in sufficient quantities. Infact, Soy, Brown rice, Pea, Corn, Potato protein isolates can even provide similar protein content as animal sources. One can pair different plant-based protein isolates or blends of animal and plant-based proteins to provide protein characteristics that closely reflect the typical quality of animal-based proteins 9.
Some more examples from ICMR-NIN, Dietary Guidelines for Indians, 20248 as to how we can pair plant-based foods to get complete proteins.
Soya as complete source of protein
Soy protein stands out due to its exceptional nutritional benefits. It is a complete protein, meaning it contains all essential amino acids, making it a great option for those seeking plant-based protein sources10. Additionally, soy products like soya chunks are naturally cholesterol-free, low in saturated fat making them them heart-friendly. They are also packed with essential nutrients such as B vitamins, calcium, iron, and zinc, which contribute to overall health.
Soy protein is incredibly versatile and can be incorporated into meals throughout the day. Here are some easy and delicious ways to include it in your diet:
- Curries: Make delicious curries rich in protein using soy chunks.
- Beverages: Mix a scoop of soy protein isolate into your morning drink for an added protein boost.
- Salads: Add roasted soy nuts to your salad for extra crunch and nutrition.
- Baked products: Substitute part of the flour with soy flour in baked goods for a protein-enriched treat.
References
- Cooper GM. The Cell: A Molecular Approach. 2nd edition. Sunderland (MA): Sinauer Associates; 2000. The Molecular Composition of Cells. https://www.ncbi.nlm.nih.gov/books/NBK9879/#:~:text=While%20nucleic%20acids%20carry%20the,a%20wide%20variety%20of%20functions.
- Indian Market Research Bureau, 2017. https://righttoprotein.com/assets/pdf/Indias-Protein-Paradox-Study.pdf
- Sharma M, Kishore A, Roy D, Joshi K. A comparison of the Indian diet with the EAT-Lancet reference diet. BMC Public Health. 2020 May. https://pmc.ncbi.nlm.nih.gov/articles/PMC7260780/
- Nutrient Requirements and Recommended Dietary Allowances for Indians
- National Research Council (US) Subcommittee on the Tenth Edition of the Recommended Dietary Allowances. Recommended Dietary Allowances: 10th Edition. Washington (DC): National Academies Press (US); 1989. https://www.ncbi.nlm.nih.gov/books/NBK234922/
- WWF (2024) Living Planet Report 2024 – A System in Peril. WWF, Gland, Switzerland.
- Jain A, Sharma S, Kim R, Subramanian SV. Food deprivation among adults in India: an analysis of specific food categories, 2016-2021. EClinicalMedicine. 2023 Nov. https://pmc.ncbi.nlm.nih.gov/articles/PMC10679480/
- ICMR-NIN, Dietary Guidelines for Indians, 2024
- Gorissen SHM, Crombag JJR, Senden JMG, Waterval WAH, Bierau J, Verdijk LB, van Loon LJC. Protein content and amino acid composition of commercially available plant-based protein isolates. Amino Acids. 2018 Dec. https://pmc.ncbi.nlm.nih.gov/articles/PMC6245118/
- Velasquez MT, Bhathena SJ. Role of dietary soy protein in obesity. Int J Med Sci. 2007 Feb . https://pmc.ncbi.nlm.nih.gov/articles/PMC1838825/
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