Protein on Your Plate: Finding the Right Balance for Indian Diets

Protein is well known as the body’s building block. We all know that protein helps to repair tissues, maintain muscle mass, support immunity, and even regulate blood sugar levels. But Indian diets basically lack adequate amounts of protein. Many people are not aware of their protein intake. Whether you are managing diabetes or simply aiming for better health, finding the right protein balance in your diet is essential.

Why Protein Matters in Daily Diets

Proteins are not like carbohydrates. They take longer to digest, keeping you fuller for longer and preventing sudden hunger pangs or sugar spikes. This property of proteins is particularly helpful for individuals with diabetes. Proteins help in maintaining steady blood glucose levels throughout the day.

Generally, 0.8 to 1 gram of protein per kg body weight is recommended. For example, if you weigh 50kg, 50 grams of protein are recommended per day. However, this can vary depending on your age, activity level and health condition.

Best Indian Sources of Protein

People often think protein-rich foods are expensive. They always think supplements are essential to meet the protein needs. Many often do not realise that certain protein-rich foods are already part of traditional Indian meals:

  • Pulses and Legumes: Moong dal, masoor dal, rajma, chana and sprouts.
  • Dairy Products: Milk, paneer, curd and buttermilk are excellent vegetarian sources.
  • Eggs, Chicken, and Fish: Lean meats and eggs offer complete proteins for non-vegetarians.
  • Nuts and Seeds: Almonds, peanuts, chia seeds and flaxseeds make great snacks.
  • Millets and Whole Grains: Ragi, jowar, bajra and quinoa add both protein and fibre.

Tips to Balance Protein in Your Meals

  • Include one protein-rich food in all three 3 meals— for example, dal with rice or curd with chapati.
  • Combine plant and animal proteins for better amino acid balance.
  • Choose grilled, steamed or boiled versions of protein foods instead of fried options.
  • Avoid skipping breakfast — a simple egg, sprouts chaat, or paneer sandwich can make a big difference.

A balanced Indian plate with adequate protein supports energy metabolism and long-term health. For people with diabetes, it can also help stabilise blood sugar and reduce cravings.

For more

To book an appointment: https://drmohansdiabetes.co.in/enroll/?campname=website