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Protein: The Nutrient We Keep Forgetting To Put On Our Plate
Madhura MohanHow often do you actually think about the amount of protein on your plate?
Not calories. Not carbs. Not sugar. Protein.
The majority of our meals are typically centred on what we know. A plate of rice, handful of rotis, some veggies, possibly dal. We may pause for a moment to consider palatability, ease of cooking, and frequently even calories. But there's one nutrient that we tend to ignore over and over and that’s Protein.
The catch? Most don't realize that they're paying near complete attention to everything but the nutrient which plays a part in maintaining and recovering muscles and overall health. Although many discussions are talking calcium, vitamins, weight management, and immunity, protein may be the neglected topic.
Think about the meals you ate today. Was your breakfast meal a good source of protein? What about lunch? Dinner?
If you're unsure, you're not alone.
Unfortunately, despite being one of the most significant nutrients we need to survive, protein can be the one item that gets lost off the modern-day plate. Why do we keep forgetting about protein and how do we make sure it always on our plate?
Also Read: Whey Protein Is Not Just For Gym Goers
Why Is Protein So Important?
Protein is one of the three main macronutrients that your body requires, along with carbs and fats. Protein consists of amino acids (which are sometimes called the building blocks of life).
Protein serves multiple important functions within our bodies such as:
- Supporting muscle maintenance and repair
- Help increase and maintain healthy tissue
- Supporting the production of enzymes and hormones
- Playing a role in immune system function
- Supporting overall health and wellbeing
Protein is not stored in the body to be used later (unlike carbohydrates and fat) so need to be provided for regularly in the diet.
Also Read: Foods To Avoid When Trying To Lose Weight
The Hidden Protein Gap
Some people believe they consume sufficient protein as they eat often. However, eating enough food does not necessarily equate to eating adequate amounts of protein.
A typical day's meals may look filling:
- Tea and biscuits for breakfast
- Rice and curry for lunch
- Snacks in the evening
- Rotis and vegetables for dinner
These foods might not offer enough high-quality protein to the body.
This is especially common with diets that revolve around cereals and carbohydrates, with only a few protein foods.
Also Read: Glycemic Index & Its Importance on Whey
The Breakfast Mistake Most People Make
Protein gets the least love at breakfast time.
A few common breakfast options that are high in carbs and low in protein include:
- Toast and tea
- Poha
- Upma
- Cornflakes
- Idli
- Dosa
We are not suggesting it can't be part of a good diet but perhaps you could add some meat or eggs to it.
Imagine the difference between:
Poha alone
Poha with a combination of curd, paneer, sprouts or other protein foods.
Or:
Plain dosa
Dosa paired with protein-rich accompaniments
Just a few simple steps can really make a difference.
Why Protein Matters Even More As We Age
Protein becomes increasingly important throughout adulthood.
More importantly, there is an increasing need to look after muscles as we age. If muscle isn't just about sport or staying active, then what else is it involved with? Things like:
- Walking comfortably
- Climbing stairs
- Carrying groceries
- Lifting luggage
- Supporting mobility and physical function
While many people tend to think about their bones in old age, muscle health should not be ignored either.
Good muscle strength helps us move, balance, be physically active, and stay independent in our daily lives.
Also Read: Why Indian Diets Lack Protein?
Are Vegetarian Diets Low in Protein?
Not necessarily.
Vegetarian Diets Can Supply Protein From:
- Milk
- Curd
- Paneer
- Soy products
- Lentils
- Pulses
- Beans
- Nuts and seeds
Protein in vegetarian diets is not the issue.
The question is whether there is a sufficient quantity of protein-containing foods in every eating occasion.
Dal – Yes your bowl of dal adds to your protein
A Glass of Milk – opens up a new protein content for you
Curd – adds to the protein content, each and every time.
Protein Is Not Just For Gym-Goers
The worst thing you can do in any casual conversation about protein is to assume that it only applies to athletes, bodybuilders, or muscles.
In fact, protein is an essential nutrient that all of us need.
You do not need to be lifting weights in the gym to get the benefits of eating enough protein in your diet.
Protein is a key part of the diet for students, working adults, housewives, the elderly, walkers, yoga enthusiasts, and fitness walkers.
Protein is not a "fitness nutrient." “It is a life nutrient.”
Also Read: Ways to Reduce Sugar Cravings Naturally
Can Food Alone Be Enough?
For many people, the answer is yes.
Managing a healthy diet that contains different protein rich foods can help provide a good protein intake.
However, modern lifestyles can create challenges.
Times of busy schedules, irregular eating patterns, dining out often, diminished appetite, food preferences and convenience considerations may not always make it easy to achieve protein intake levels using food alone.
This is where easily consumable protein choices may fit into your diet.
Real Food will never be replaced.
The aim is to promote general protein consumption whenever required.
Simple Ways To Add More Protein To Your Day
Providing protein at the meal table isn't difficult at all.
Consider:
- Adding curd to your breakfast
- Including sprouts in snacks
- Choosing paneer more often
- Incorporating lentils and pulses regularly
- Adding milk to your daily routine
- Use eggs if they fit into your dietary preferences
- Choosing protein-rich meal combinations
Consistency matters more than perfection. Small daily improvements over time lead to stunning results.
The Bottom Line
You might not hear much about protein over the dinner table, but it's definitely among the most important nutrients you need to take in.
Here's the truth. Most are obsessed with taking something out of their diet but fail to ask: what should I be putting in? And most of the time, the answer is protein.
Whether your goal is to get moving, support muscle health, maintain physical function, or just want to get more balanced meals on your plate, protein is for you.
Next time you're having a meal, ask yourself this: "Where is the protein?"…
Because the nutrient we keep forgetting might just be the nutrient we need to pay more attention to…
Also Read: Is a High Protein Breakfast Better?