Why Protein Matters for South Asians
I learned this lesson the hard way.
Brought to you by Cellspan Health, a practice specializing in healthspan and longevity protocols.
For many years, I always thought protein shakes were just for young gym-goers. Growing up in a South Asian household, dal (lentils) and roti were staples, and nobody really worried about getting “enough protein.” In my early 20-30s, I was skeptical that I needed any extra protein – after all, I wasn’t trying to become a bodybuilder. But as I inched toward my late 30s, I noticed changes: I felt weaker during simple exercises, my energy dipped often, and I wasn’t as steady on my feet as before. Curiosity (and a bit of worry) pushed me to dig into research. What I found still me worried: our community might be seriously under-consuming protein, and it’s affecting our health as we age. This post is a bit more personal than usual as it is about what I learned and how adjusting my protein intake – something I once dismissed – made a positive difference in my life.
The South Asian Protein Gap
It turns out that my experience of not prioritizing protein is incredibly common among South Asians. Culturally, we’ve often focused on carbohydrate-rich foods (think rice, bread, potatoes) with protein as a side thought. A striking survey from 2017 found that 73% of Indians were protein deficient, and over 90% had no idea how much protein they should eat. That means most people in our community may not be hitting even the minimum requirements.
Why does this happen? One reason is our traditional diets. Many South Asian dishes are delicious but carb-heavy – for example, a plate of rice with a small bowl of lentils or a couple of pieces of meat. If you’re vegetarian (as a large portion of South Asians are), it’s even trickier: you might fill up on rice, veggies, and a bit of yogurt or lentils, which might not add up to sufficient protein. Even in the West, older South Asian immigrants often stick to familiar foods, which can unintentionally be low in protein.
The result: chronic underconsumption of protein.
Studies on older adults in various communities show a pattern – many aren’t eating enough protein. In North America, roughly 40% of older adults eat less protein than even the conservative recommended daily amount (RDA). In Europe, 20–35% of seniors fall short of the basic 0.8 g/kg/day level. It wouldn’t be surprising if South Asian elders are among the groups at risk, given our dietary habits. In fact, a recent Indian study of 40+ adults noted that inadequate protein intake was independently associated with higher rates of sarcopenia (age-related muscle loss).
Perhaps even more concerning is that most of us don’t realize there’s a problem. I certainly didn’t – I assumed my diet was fine. Research has found that many older adults believe they eat enough protein and are skeptical about increasing their intake. (Sound familiar? That was me!) Unfortunately, this false confidence can be harmful: one report noted that elders with poor “protein knowledge” tend to have worse physical function. In our South Asian community, where discussions about carbs, sugar, and fat are common (everyone warns you about the oil and sweets), protein often flies under the radar.
Why Protein Matters for Healthspan
So, why should we care? I certainly wondered why all these nutritionists and researchers were harping on protein. It turns out protein is a cornerstone for maintaining our healthspan – the healthy, functional years of life. Here are a few key reasons I discovered, which changed my perspective:
Preserving Muscle and Strength (Fighting Sarcopenia): Starting in middle age, humans naturally begin to lose muscle mass and strength. Muscle mass can decline about 1–2% per year after middle age, and strength by ~1.5% per year, accelerating after 60. If we don’t intervene, this leads to sarcopenia, the clinical term for age-related muscle loss. Sarcopenia is more than just looking scrawny – it means weaker legs (higher fall risk), poorer mobility, and loss of independence. It’s a huge threat to healthy aging. Protein is crucial here because it provides the building blocks (amino acids) for muscle. Adequate protein slows down muscle loss and helps even older muscles respond to exercise. In fact, higher protein intakes can prevent or delay sarcopenia. One study in India found that people over 40 who ate too little protein were far more likely to be sarcopenic. On the flip side, eating more protein (especially paired with some resistance exercise) gives your muscles what they need to stay strong. I learned that muscle is like a “health reserve” for aging – it keeps you functional and also plays a role in immunity and metabolism.
Metabolic Health and Diabetes Risk: South Asians as an ethnic group have a notorious tendency to develop type 2 diabetes and metabolic issues at lower body weights. A big part of this is having relatively low muscle and high fat for a given weight. (Yes, the old “skinny-fat” description we discussed a few posts ago.) Muscle is a major site for burning blood sugar and keeping metabolism high. If you have less muscle and more fat, you’re more prone to insulin resistance. Studies have noted that South Asians tend to have lower lean muscle mass than other groups, which might contribute to higher diabetes susceptibility. Getting enough protein can help preserve muscle and potentially improve blood sugar control. I also found that having protein in a meal can blunt sugar spikes by slowing digestion. Personally, once I started eating a protein-rich breakfast (like Greek yogurt with nuts, instead of just toast), I noticed I didn’t get that 3 p.m. energy crash as often. Maintaining muscle through diet and exercise can act like an insurance policy for your metabolism.
Recovery and Healing: Protein isn’t just for muscle bulk; it’s needed to repair tissues all over the body. Whether you’re recovering from exercise, an injury, or a surgery, protein is the macronutrient that helps rebuild cells and tissues. I began weight training lightly in my late 30s, and initially I’d be sore for days. (Weight and resistance training is something we will definitely discussing in a future series) Increasing my protein intake (adding a protein shake or a glass of milk after workouts) noticeably improved my recovery – I wasn’t waddling around with sore legs for as long! For older adults, injuries like falls or illnesses can take a big toll. Being well-nourished with protein gives your body the tools to heal faster and more fully.
Satiety and Weight Management: One surprise benefit I felt after upping my protein was better satiety – I stayed fuller, longer. This wasn’t just my imagination. Research shows protein is the most satiating macronutrient, more filling than either carbohydrates or fat. High-protein meals tend to reduce overall calorie intake by curbing hunger. This is especially useful if you’re watching your weight or trying to trim fat. Many South Asians struggle with weight gain in midlife (the dreaded belly fat), and often the advice is to cut down portions. Adding protein can naturally help you eat more appropriate portions by controlling appetite. I found that when I have, say, a chicken or paneer (cottage cheese) dish with my meal, I’m less likely to reach for an extra serving of rice. Over time, that can help prevent weight gain or aid in weight loss if needed. Importantly, if you’re dieting, a higher protein intake also protects your muscle from being lost – so you lose fat instead of precious muscle.
All these factors tie into healthspan – living not just longer, but better. Muscle mass and good nutrition are associated with maintaining independence as we age and even with longevity. Fascinatingly, a long-term study in Italy found that older adults who ate more high-quality protein (especially from animal sources) had lower mortality over 20 years. The likely reason: they retained more muscle strength and function, which helped them stay healthier. I realized that by neglecting protein, I was possibly shortening my healthy years. I want to be that grandparent who can play with the grandkids and travel, not someone who’s frail in my 70s – and protein (along with exercise) is a key part of that game plan.
How Much Protein Do You Need?
This was my next big question. For years, I’d heard the number “0.8 g per kg body weight” as the recommended protein intake. For a 70 kg (154 lb) person, that’s about 56 g of protein a day. It turns out this official RDA (Recommended Dietary Allowance) is considered by many experts to be too low for older adults.
The RDA is the minimum to avoid deficiency, not necessarily the optimal amount for health, especially in aging. Current research suggests middle-aged and older adults need more:
General guideline: Aim for around 1.0 to 1.2 grams of protein per kilogram of body weight per day. For example, if you weigh 70 kg, that’s roughly 70–84 grams of protein daily. If you’re 60 kg (132 lb), that’s about 60–72 grams a day. This level helps compensate for the fact that older bodies are a bit “resistant” to protein – we need a slightly bigger dose to trigger muscle building. Experts in protein and aging actually often recommend in the range of 1.2–2.0 g/kg per day for older adults, which is much higher than the old RDA of 0.8 g/kg. Don’t worry, that higher range (up to 2.0 g/kg) is usually for those who are very active or trying to build muscle; most people can target around 1.2 g/kg and see benefits.
If you’re very active or rehabbing: If you do regular exercise (especially resistance training) or you’re recovering from an illness/injury, aim toward the higher end, like 1.3–1.5 g/kg. That might mean about 90–100+ grams a day for many folks. This helps with muscle repair and growth. For instance, when I started strength training, I targeted about 1.3 g/kg for myself and noticed better progress in strength.
Per meal distribution: Interestingly, it’s not just about the daily total. As we age, it helps to spread protein out fairly evenly in our meals. Our muscles benefit from getting a good “dose” of protein several times a day. Researchers talk about a leucine threshold – leucine is a key amino acid that signals muscle-building. It takes roughly 25-30 grams of high-quality protein in a meal (which provides about 2.5 grams of leucine) to maximally stimulate muscle protein synthesis. So, if you’re aiming for ~90g a day, you might do ~30g at breakfast, 30g at lunch, 30g at dinner. Many of us (myself included in the past) eat a low-protein breakfast (cereal or toast = maybe 5-10g) and a moderate lunch, then a protein-heavy dinner. It’s better to balance that out. I began tweaking my meals so that breakfast might include eggs or yogurt, lunch includes a good portion of dal or chicken, etc. Hitting that ~30g per meal really made a difference – I felt more satiated and my muscle gains improved.
Now, before you gasp thinking “80 grams of protein a day?!”, remember that quality and planning can get you there. Also, these numbers are for healthy individuals. If you have kidney issues, you should follow your doctor’s advice (though for most people, these protein amounts are safe – the old worry that protein hurts the kidneys has been debunked for healthy people). The key is to be intentional: include a protein source every time you eat. It’s actually quite doable once you know how, which brings us to the next point.
Protein on Your Plate: Vegetarian and Non-Vegetarian Sources
How can we practically reach these protein goals, especially with South Asian cuisine? The good news is we have plenty of protein-rich foods; it’s just a matter of highlighting them in our meals. Here’s what I learned to incorporate, broken down by vegetarian vs. non-vegetarian options:
For Vegetarians (and Vegans):
South Asian vegetarian diets can be protein-rich if planned well. Some staples to consider:
Lentils and Legumes: Dal is your friend! Lentils, chickpeas (chana), kidney beans (rajma), black gram (urad), mung beans, etc., are all great sources of protein. One cup of cooked lentils can provide ~15–18 grams of protein. I started doubling my dal portion at meals (and reducing a bit of rice) to increase protein. Traditional dishes like sambar (lentil stew) or chole (chickpea curry) are excellent – just remember to enjoy a generous serving.
Dairy Products: If you consume dairy, this is a superb and high-quality protein source (dairy protein has all the essential amino acids in a good balance). Greek yogurt (or thick strained dahi) can have up to 10g of protein per 100g – I often have a bowl with some nuts and fruit. Paneer (Indian cottage cheese) is rich in protein (~18g in 100g) and versatile: add it to curries (palak paneer, anyone?), salads, or stir-fries. Milk and buttermilk also contribute (a glass of milk has ~8g protein). Even whey water (the liquid from yogurt or paneer) contains quality protein.
Soy Products: While not traditional to South Asia, many of us in the West use tofu or tempeh, which are made from soybeans. Tofu can be adapted to Desi flavors (I marinate tofu with tandoori spices and grill it – delicious!). Soy is a complete protein like dairy. Edamame (soybeans) are another snack option. A cup of cooked soybeans has ~18g protein.
Whole Grains, Nuts, and Others: Grains like quinoa (not native to India but now widely available) provide about 8g per cup and are a complete protein. Traditional grains like millets or amaranth have more protein than rice – for example, ragi (finger millet) has a decent amount of protein and calcium. Nuts and seeds (almonds, peanuts, chia, flax) add some protein too, though they’re more fat-dense, so think of them as healthy fats that incidentally give a protein bump. Even vegetables contribute a bit (spinach, broccoli, etc., have a few grams of protein per serving), but you’d have to eat huge volumes for that to add up significantly. Still, every bit counts when combined.
A quick tip for vegetarians: Mix your protein sources. Grains + legumes (like rice with dal, or roti with dal) complement each other’s amino acids to make a complete protein profile. Our ancestors instinctively did this (rice-dal, khichdi, rajma-chawal, etc.), and it does help. Just remember the quantity matters – try to make protein the star of your meal, not just a garnish.
For Non-Vegetarians
You have additional options with meat, fish, and eggs, which can make it easier to hit protein targets:
Chicken and Poultry: Skinless chicken breast is very high in protein (~30g in 100g). But you don’t have to only eat breast meat – even thigh or drumstick has plenty of protein, just a bit more fat. Traditional South Asian chicken dishes (tandoori chicken, chicken tikka, chicken curry) are great; just be mindful if the preparation is heavy in cream or oil. I often grill or bake chicken with spices to keep it lean and flavorful. Turkey is similar, though less common in Desi cuisine.
Fish and Seafood: Fish is fantastic for protein and often omega-3 fats. A piece of fish (100g) gives ~20–25g protein. South Asian cuisines, especially Bengali, Goan, or Kerala cuisine, have lots of fish dishes (fish curry, grilled fish, etc.). Fatty fish like salmon or mackerel are heart-healthy; lean fish like cod or tilapia are fine too. Prawns/Shrimp are also high in protein (100g has ~20g protein) and cook quickly in stir-fries or curries.
Eggs: Don’t forget the humble egg. Each large egg has about 6–7g protein with a mix of high-quality amino acids. Eggs are super versatile – boiled, scrambled (masala omelette with veggies is a powerhouse breakfast), or curry (eggs in a spiced gravy). If cholesterol is a concern, note that moderate egg consumption is generally considered okay for most people, but you can mix in extra egg whites for more protein without extra fat. I sometimes do two whole eggs plus two extra whites for a hearty breakfast scramble (~20g protein right there).
Meat: Red meats like lamb, goat, or beef are protein-rich (20–25g per 100g). Many South Asians, especially from Muslim communities or others, do eat goat or lamb (think mutton curries, kebabs). They’re fine in moderation, though one should watch the portion size and trim excess fat for heart health. Also, processed meats (like sausages) are best limited. Lean cuts cooked in traditional spices can be both tasty and protein-packed.
One thing I did was simply increase the portion of protein on my plate relative to carbs. Instead of a mound of rice with a little dal, I now have a larger bowl of dal and a smaller mound of rice. Instead of just 2 oz of chicken in a curry for flavor, I’ll use double that so I actually get a solid serving. Little adjustments like this can easily bump you from, say, 40g protein a day to 80g.
And remember, protein quality matters. Animal proteins (meat, fish, eggs, dairy) contain all essential amino acids in optimal ratios and are highly digestible. Plant proteins are super valuable too, but some (like gelatinous dals) may be a bit less digestible or low in one amino acid. The solution is variety and quantity – mix different plant sources and don’t be shy to eat a good volume. If you balance your diet with both plant and animal proteins (or a well-planned mix of plants if you’re vegan), you’ll cover all your needs.
Shakes and Supplements: Whey, Casein, Pea, or Soy?
Here’s where I had the most skepticism – the world of protein powders. I used to see those giant tubs in health food stores and roll my eyes. It felt “unnatural” or like only a bodybuilder’s thing. But as I read more, I softened my stance. Protein supplements are basically a convenience – a concentrated source of protein to help you meet your goals, especially useful if you struggle to get enough through food alone. They are derived from real foods (milk or plants) and can be very handy for busy days. I decided to give them a try, and now I do enjoy a shake on days when my meal protein is low (like a quick whey shake after a workout or a pea protein smoothie if I’m in a rush).
Let’s break down the common types of protein powders and what I learned about each, especially regarding leucine content and absorption, which are key for muscle health:
Whey Protein: Whey is a protein extracted from milk (it’s the liquid part when milk is turned to cheese). Whey is often called a “fast” protein – meaning it’s quickly digested and absorbed. This makes it ideal around workouts or first thing in the morning when your muscles might be craving nutrients. Whey is also naturally rich in leucine, the amino acid that jumpstarts muscle protein synthesis. In fact, whey has about 10-11% leucine by weight, higher than most other proteins. One summary noted that whey contains more branched-chain amino acids (BCAAs) like leucine than casein does. Thanks to this high leucine, whey protein stimulates muscle building very effectively. Studies in older adults have found that whey protein leads to a greater rise in blood leucine levels than other proteins (73% higher than soy, and 200% higher than casein in one comparison). All this means that whey is excellent for triggering muscle repair and growth. I personally find that a scoop of whey (around 20–25g protein) in a shake is an easy way to ensure I hit the leucine threshold after a gym session. Whey comes in different forms: concentrate (a bit of lactose and fat), isolate (mostly pure protein), and hydrolysate (pre-digested for even faster absorption). Most people do fine with concentrate unless lactose is a problem. The bottom line: whey is a top-tier, fast-acting protein. It’s like the modern equivalent of a glass of milk on steroids (figuratively speaking!) – packing the protein of several cups of milk into one convenient serving.
Casein Protein: Casein is the other major milk protein (making up about 80% of the protein in milk). If whey is the hare, casein is the tortoise. It’s known as a “slow” protein because it forms a gel in the stomach and digests over several hours. Blood amino acid levels stay elevated much longer after casein – up to 4–5 hours, compared to an hour or two for whey. This slow release makes casein ideal for times when you won’t be eating for a while – many people take casein before bed so that their muscles get a steady trickle of amino acids overnight. Casein is also a high-quality complete protein, just with a different amino profile: it has slightly less leucine than whey, and more of other amino acids like glutamine. Whey might stimulate muscle synthesis more rapidly, but casein helps prevent muscle breakdown over longer periods. Some athletes actually use both (whey post-workout, casein at night). In terms of muscle building, whey has a slight edge due to the leucine content and fast spike , but casein definitely supports gains too – it’s more about sustained support. For someone who is looking to stay full, casein can be more filling (that thick shake keeps you satiated). I sometimes mix casein into yogurt or make a pudding for a bedtime snack – it’s like a slow-release insurance plan for my muscles. If you tolerate dairy, both whey and casein are excellent; they just have different use-cases. Some protein powders actually blend them to get a more balanced absorption curve.
Soy Protein: Soy protein powder is made from soybeans and is one of the few plant proteins that is “complete,” meaning it has all the essential amino acids in sufficient quantities. Soy has been used for decades (soy protein isolate was one of the first plant protein supplements). It’s digested at a moderate pace – faster than casein, but a bit slower than whey, sort of middle-of-the-road. Soy’s amino acid profile is good, though it has slightly less leucine than whey. It’s also a bit lower in methionine (an essential amino acid), but overall soy protein is high quality. There has been a lot of debate and myths around soy (like phytoestrogens causing man-boobs, etc.), but moderate consumption of soy protein is generally shown to be safe and not hormonally disruptive. In fact, soy may have health benefits like improving cholesterol levels. In terms of building muscle, some studies show whey may outperform soy slightly due to leucine, but others show no major differences in muscle gains if total protein is matched. For example, one research with older men showed both whey and soy can stimulate muscle protein synthesis, though whey caused a higher immediate leucine spike. Personally, I use soy protein occasionally if it’s in a blend or a bar. If you are vegetarian or avoiding dairy, soy is a convenient way to get quality protein. It’s also good to rotate protein sources to get a variety of nutrients.
Pea Protein: Pea protein (usually made from yellow split peas) has become very popular as a vegan, hypoallergenic option. It’s surprisingly good – it contains all essential aminos, but like many plant proteins, one is on the lower side (methionine in this case). Manufacturers often compensate by blending pea with a rice protein (rice is low in lysine but higher in methionine, the opposite of pea). On its own, pea protein is almost complete and can effectively support muscle-building. It is a bit lower in leucine than whey; one source pointed out whey has about 105 mg of leucine per gram, whereas pea has ~81 mg/g – roughly 20-25% less. This means you might need a slightly larger dose of pea protein to get the same leucine punch. However, studies are encouraging: one 8-week training study found no difference in muscle thickness or strength gains between whey and pea protein supplementation. Pea protein is typically easy to digest and very gentle on the stomach (no lactose, no gluten). I actually enjoy pea protein shakes – they tend to be a bit thicker and can be quite filling. The flavor is mild and mixes well with cocoa or fruit. If you’re lactose-intolerant (which many South Asians are) or avoid animal products, pea protein is a fantastic option. Some brands even add a bit of extra BCAA or leucine to pea protein powders to boost their muscle-friendly profile.
In summary, all these protein types can help, and you can choose based on your dietary preferences and how your body responds. Whey is like the gold standard for fast muscle recovery, casein for slow release, soy and pea for plant-based power. The differences in muscle outcomes are relatively small as long as you get enough total protein and leucine. If you do use a protein powder, my advice is to treat it as a supplement to a good diet, not a replacement for real food. I usually have one shake a day at most, and get the rest from my meals. Also, watch out for added sugars in some commercial shakes – opt for unsweetened or naturally sweetened ones and add your own flavors (fruit, etc.) as needed.
One more note: protein supplements are not mandatory. They’re just handy. You can absolutely meet your protein needs with whole foods (plenty of athletes and seniors do). But if you find it challenging to eat, say, 90g protein through your normal diet, a scoop here or there can bridge the gap. Think of a protein shake as the modern badam doodh (almond milk) or thick lassi, minus the extra sugar – a concentrated source of nourishment. After initially feeling weird about it, I now see it as just another way to improve my nutrition.
A quick mention on protein quality
When considering protein intake, quality is as important as quantity. Protein quality, assessed by the Digestible Indispensable Amino Acid Score (DIAAS), depends on its essential amino acid profile and digestibility. Animal proteins like eggs and milk generally have high DIAAS scores (>100) and are almost completely absorbed (>99%), providing all essential amino acids efficiently. Plant-based proteins, while containing all essential amino acids, often have limiting amounts of one or two (like lysine or methionine), necessitating the combination of complementary sources (e.g., beans and rice). Additionally, plant proteins have lower digestibility (DIAAS <100) due to their structure, meaning less protein is absorbed (e.g., about 76% for chickpeas), and they tend to have slightly lower levels of leucine. Therefore, individuals relying exclusively on plant-based proteins should consume a variety of complementary sources and increase overall intake to compensate for lower bioavailability and ensure sufficient essential amino acids.
Embracing Protein – A Personal Shift
Incorporating all this knowledge took some adjustment. I started gradually: adding an egg at breakfast, swapping a portion of rice for an extra spoon of dal, snacking on Greek yogurt instead of biscuits, and yes, drinking my first-ever protein shake. Within a few months, I noticed tangible changes. My exercise tolerance improved – I could do resistance training twice a week and recover well. I felt more satiated after meals and my tendency to raid the pantry at 10PM diminished. Perhaps most importantly, I felt a new sense of strength and stability. The nagging knee aches I used to get when climbing stairs went away as my leg muscles got stronger. My weight didn’t change much, but I suspect I traded a bit of fat for muscle – my clothes fit better and I had more energy.
It’s funny because in South Asian culture, elders often worry if you’re having “too much protein.” There’s a myth that high protein might harm kidneys or that protein powders are unnatural. I’ve learned that, for a healthy individual, higher protein intakes (like 1 to 1.2 g/kg or more) are not only safe, they’re beneficial. And protein sources like whey or pea are foods, not drugs – they come from milk and peas! Of course, balance is key: I’m not advocating anyone eat only grilled chicken all day. A long healthy life also needs all the other good stuff – veggies, fruits, whole grains, healthy fats, regular exercise, and stress management. Protein is just one (critical) piece of the puzzle that was missing for me and many others in our community.
Now in my mid-30s, I’m a protein convert. I still relish my curry and rice, but I make sure there’s a hearty protein serving in there. I’ve seen the difference it can make in how I feel day-to-day. More broadly, I’m sharing this because I want to see South Asian Americans (and all our diaspora and family back home) break the stereotype of the frail, diabetic elder. We have the knowledge to change that narrative: staying strong, active, and lively well into our golden years. Adjusting your protein intake is a simple but powerful dietary tweak that can support your muscles, metabolism, and longevity.
Takeaway: Don’t be a skeptic like I was. Pay attention to protein – your future self will thank you. Whether it’s an extra helping of dal, a second egg, or that occasional protein shake, every bit helps. Combine it with staying active, and you’ll be on your way to a longer, healthier, and more vibrant life. And yes, you can still enjoy your favorite biryani or dosa – just maybe pair the dosa with a glass of milk or a protein chutney! It’s all about integration. I’m thrilled with the changes I’ve felt, and I hope my story and the science shared here inspire you to reflect on your own diet. Here’s to aging gracefully and powerfully, fueled by adequate protein and good habits. As we say, swasth raho (stay healthy), and now we know one more way to do just that.
Dr. Omar Saleem is a double board-certified physician dedicated to enhancing healthspan and longevity, especially within the South Asian community. He runs Cellspan Health, a practice specializing in healthspan and longevity protocols, and is the developer of the renowned Cellspan Protocol. For more information, visit www.cellspan.health.