The Protein Gap in Indian Women’s Diets (And What You Can Do About It)

Why Protein Matters for Women

Protein is not just for bodybuilders. It’s a fundamental nutrient required for hormone balance, bone strength, lean muscle mass, metabolic health, and immunity — especially for women across all stages of life: from young adults and mothers to postmenopausal women.

Yet, protein is often the most neglected nutrient in the Indian diet, especially for women.

The Current Situation: The Indian Protein Deficiency

Several studies show that more than 70% of Indian women consume less protein than required. Reasons include:

• A predominantly carbohydrate-heavy diet (rice, roti, etc.)

• Low awareness of protein-rich vegetarian sources

• Cultural taboos around eggs or animal protein

• Skipping meals due to busy routines

• Lack of access to convenient protein options

How Much Protein Do Indian Women Need?

The general recommendation is:

• 1.0 to 1.2 grams of protein per kg of body weight per day

• For example, a 60 kg woman needs around 60–72g of protein daily

This requirement increases during:

• Pregnancy & lactation

• Perimenopause and menopause

• Physically active or athletic lifestyles

Consequences of Low Protein Intake

When protein is insufficient, women may experience:

• Hair fall and brittle nails

• Loss of muscle tone and slower metabolism

• Hormonal imbalance and mood swings

• Low energy and fatigue

• Increased risk of osteoporosis

Vegetarian Protein-Rich Foods You Can Trust

You don’t need to rely on meat or supplements. Here are some everyday vegetarian protein sources:

| Food Item | Protein (per 100g) |

| -------------------------- | ------------------ |

| Paneer (cottage cheese) | 18g |

| Cooked lentils (dal) | 9g |

| Soy chunks | 52g (dry) |

| Chickpeas (chana) | 19g |

| Green peas | 5g |

| Almonds & seeds | 20–25g |

| Greek yogurt | 10g–12g |

Quick Daily Hacks to Bridge the Gap

✅ Add paneer/tofu to your lunch or dinner
✅ Snack on roasted chana, nuts, or Greek yogurt
✅ Replace part of rice with dal or sprouts
✅ Try low-carb protein laddus or balls
✅ Include 2 protein-rich meals daily
✅ Post-exercise? Choose curd or smoothies with protein

For Moms & Working Women: It’s About Prioritizing Yourself

You are the backbone of your home. Your health is not a luxury — it’s essential. Fixing your protein intake will:

• Improve your energy for your family and work

• Reduce cravings and support weight balance

• Strengthen immunity and hormonal health

NaatiBru’s Role in Supporting Women’s Nutrition

At NaatiBru, we’re committed to solving India’s protein gap. Our low-carb, protein- and fiber-rich snacks like:

• Protein laddus

• Greek yogurt bowls

• Nut & seed bars

• Sprouted grain salads

are made for everyday women like you.

They’re delicious, local, and backed by science.

Final Thoughts

Protein isn’t a diet fad — it’s a daily fuel your body needs to function, recover, and thrive.

Start small, stay consistent, and let nutrition empower you.

https://www.naatibru.com

✅ Low-Carb, Protein Fiber-Rich Food Options
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