Deep breath. We were just discovering our relationship with fiber. Now we’re worried about protein. It’s in everything: potato chips, water, coffee, McDonald’s burgers. Gym players who weight train are obsessed with consuming 50 grams a day, or 40 grams, or whatever magic number Reddit comes up with this week. Those who take GLP-1 (those who eat less) add more protein to their dishes to maintain muscle mass while losing weight.
Like pistachios at the height of Dubai’s chocolate craze, demand for protein additives is sky-high, making global markets nervous. In the United States, some manufacturers have already sold out their supplies for the entire year. In India, brands like Only What’s Needed have posted explanations on their website to track the high cost of whey (from… $1475 in July 2025 to $3,700 in June 2026), and its impact on whey powder prices.
Most whey is a byproduct of the cheese-making process, and was traditionally dumped in fields as fertilizer. India is the world’s largest milk producer. We shouldn’t have a shortage, right? Not quite, because our dairy industry is geared toward milk, not cheese. So India is feeling the pressure too.
Deep breath again. Because a lot of the conversations about protein are ambiguous. Here are five fibers you don’t want to bend.
Everyone needs the same amount of protein
Each reel and post contains some magic slogan: GET 100G EVERY DAY. Eat 2% of your body weight in protein. Eat 30 grams per serving…none of it is backed by science, no matter what gym influencers say. “Protein requirements are not a universal fixed number,” says Dr Anshuman Kaushal, director, CK Birla Hospital, Gurugram. This varies depending on your body size, age, physical activity, health, pregnancy, calorie intake and your health goals. He says that a healthy adult who engages in relatively sedentary activity has a minimum daily requirement of 0.8 to 0.83 grams per kilogram of body weight. This is barely 48g to 50g for a 60kg adult. Even if you are doing strength training, you don’t need more than 1.2 to 1.6 grams per kilo of your body weight. Older people, who are losing muscle mass, just need more.
So, despite the deficiency, you don’t need heaping scoops of whey powder. “The most harmful lie is: The more protein you eat, the more muscle you build,” says Dr. Kaushal.
All proteins are created equal
Source matters more than we realize. In general, animal and soy proteins are easier for the body to digest and use. “Proteins found in eggs, milk, yoghurt, fish, poultry, meat and soy generally provide essential amino acids in appropriate proportions,” says Dr Kaushal. Plant proteins are good sources, but vegetarians may need to increase the amount, include variety, and plan meals better to get the same benefits as meat eaters.
Adding protein to something makes it healthy
“In many cases, it’s a marketing gimmick,” says Revant Hematsinka, also known as @FoodPharmer. His suggestion: Look at your protein-to-calorie ratio and avoid anything calorie-dense. “Protein chips, muroko, energy bars…they’re all still junk,” he says.The label is lifting more weight than protein.
Everyone in India suffers from protein deficiency
The protein boom envisions India as a nation collectively wasting due to a lack of whey. “Claims that almost everyone is protein deficient are exaggerated and are often used to sell powders, bars and supplements,” says Dr. Kaushal. Unless you’re on a restricted diet, have a decreased appetite, are hospitalized, are underweight or have a chronic illness, you’re unlikely to need an extra boost of protein.
It is healthy to add peas, peanuts and curd to poha; Dal, sprouts or curd to uma; Turn toast into an egg or paneer sandwich; Replace biscuits with toasted chana; Or simply make the dal portion larger and thicker to increase your consumption without purchasing whey powder.
To get enough protein, eat meat
If Instagram posts are to be believed, vegans have two choices: start eating chicken or make peace with the protein deficiency. The most persistent lie on the Internet is that “you have to be a carnivore to get enough protein,” Hematsinka says. Tofu, soy chunks, Greek yogurt, tempeh and paneer can all serve as primary protein sources.
Indians have been playing protein matchmaker for generations. Grains such as wheat and rice contain less lysine, while legumes contain less methionine. When eaten throughout the day, the two complement each other and help the body process protein better – think dal rice, rajma rice, roti with chana or dal, khichdi with curd, or idli dosa made with rice and urad dal. They don’t even need to land together on your plate; A varied diet during the day generally does the job. But if you eat meat, stick with it. You already have the most suitable alternative.
From HT Brunch, 15 August 2026
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