Protein Consumption Myths

This is where the confusion about protein really begins. I often hear people say they avoid protein supplements because they feel artificial.

Especially those who have seen Diabetes, BP, cholesterol, or thyroid issues in their parents’ generation.

The intention is good...But the logic needs a pause.

Because the medicines most of us are prescribed after 30 they aren’t natural either. They don’t grow on trees. They’re made in factories, just like supplements.

Now let’s look at what actually happens in the body...

From everyday natural foods dal, dairy, paneer, soy, tofu, dry fruits most people can comfortably reach about 40 grams of protein. But the adult body doesn’t stop there.

For muscle health, metabolism, and insulin sensitivity, the requirement is closer to 80 grams per day.

When that gap isn’t met, deficiency slowly sets in. And instinctively, we try to fix it by eating more food the same limited sources, again and again.

That’s when calories quietly pile up.

To get 40 grams of protein from isolated protein powder, the body receives around 160 calories. To extract the same amount from multiple food sources,

it absorbs nearly 650 calories.

That daily surplus doesn’t announce itself...It accumulates. It becomes fat.

Fat turns into insulin resistance. And over time, metabolic disease follows.

The story doesn’t start with illness. It starts with the decision to avoid predictable protein sources and depend entirely on food gathering

 something the body struggles with after 30.

Non-vegetarians may balance this on certain days. But for vegetarians above 30, waiting for a hospital prescription is waiting too long. The wiser choice is simpler - support the body early, consistently, and predictably. The full calorie breakdown is below: 

Estimated calorie load to get 40 grams of protein:

1. Whey isolate → ~160 calories: (Highly efficient, ~4 calories per gram of protein)
2. Lentils (dal) → ~570 calories: (~7 grams protein per 100 calories, so ~570 for 40 grams)
3. Chickpeas / legumes → ~650–700 calories: (Higher carbohydrates, lower protein density)
4. Dairy (milk, paneer, curd/yogurt) → ~500–600 calories: (A mix of protein, fat, and carbohydrates)
5. Nuts / dry fruits → ~1,000 calories: (Very calorie-dense, high fat, low protein)

NOTE: Getting the same 40 grams of protein from whey costs ~160 calories, whereas getting it from vegetarian food sources typically adds an extra 500–700 calories on average.