Protein for vegetarians: getting enough on an Indian diet

A lot of vegetarian diets in India fall short on protein — not because the food is poor, but because the usual plate is built around rice and roti. Here is how to get more from food first, and where a supplement can help. HOW MUCH DO YOU NEED? It varies with your body weight, age and how active you are, and people who lift weights regularly usually aim higher. A doctor or dietitian can give you a number for your own body; this guide is about getting there. PROTEIN FROM THE KITCHEN Good vegetarian sources you probably already eat: • Paneer and tofu • Curd, hung curd and milk • Dal, rajma, chole and other pulses • Soya chunks • Peanuts, other nuts and seeds The easiest change is adding a protein source to every meal rather than trying to fix it all at dinner — curd with lunch, a bowl of dal beside the sabzi, paneer or soya a few times a week. WHERE A SUPPLEMENT FITS If you are training hard or struggling to eat enough, a scoop of protein is simply a convenient way to close the gap. Whey — both concentrate and isolate — is made from milk, so it suits vegetarians who take dairy. It is not vegan. ONE THING TO CHECK Not every protein on the shelf is vegetarian. Egg-white (albumen) proteins, such as Venky's Albumen Plus, are made from eggs, and some capsules use gelatin. Look for the green vegetarian dot on the pack, and ask us if you are not sure. A SIMPLE DAY THAT WORKS Breakfast: poha or upma with a glass of milk or a bowl of curd. Lunch: roti, dal and paneer sabzi. Evening: roasted chana or peanuts — and a protein shake if you have trained. Dinner: rajma or chole with rice, and a salad with soya or tofu. We are happy to help you choose a vegetarian protein at the counter. A note on health: supplements are not medicines. If you have a medical condition, take regular medication, are pregnant or breastfeeding, or are under 18, speak to your doctor before you start.