Hi, I’m Krishika Agicha. I am from India.
If you visit a food store in India right now, you’ll notice protein is the big thing now. From chips to water to bread, it’s everywhere. I’m guessing protein ice cream isn’t far behind
Now, do not get me wrong. India does have a real lack of protein, most of all for people who do not eat meat. A study said more than 70% of people in India do not get their daily requirements of protein. That is a big deal.
This is where things get blurred. What started as a real dietary need has been turned into a sales pitch. Here’s why
The Rise of “Protein-Washed” Snacks
Brands put “high protein” on all things. From chips full of seed oil to “health” bars full of sugar. But they have just 2–3g of protein in them. They add a bit of soy flour or whey powder, and you pay ₹80 more. That, my friends, is protein washing.
Here is the problem: Your body does not care what number is on the front of the box. It cares about how well it can take in and use that protein. This takes us to a thing called the Digestible Indispensable Amino Acid Score—or DIAAS.
How Your Body Takes In Protein: Not All Grams Are the Same
Let’s look at the facts for a bit.
DIAAS is a score. It shows how easy a protein is to break down. It also shows how well your body uses it to repair what’s out of balance and help your body function well.
Now, here is one case:
- 20g of protein from chips or biscuits may look good on paper.
- But that does not mean your body can truly absorb all 20g.
Most very processed protein foods get a low score on the DIAAS scale.
Now think of this:
- Eggs, paneer, tofu, chicken, dal, or fish. These are whole foods. They have complete amino acid profiles. They are also highly bioavailable.
This means your body can absorb almost the whole protein content.
And for me, as I do Real-Time Glucose Monitoring, these whole food proteins also help keep my blood sugar steady. They stop tired times and make me feel full.
Real Food > Labels
Here is what I have learned from continuous glucose monitoring in India:
When I eat 2 boiled eggs or some dal-chawal with ghee, my glucose sensor shows steady lines. No big jumps. Neither do I feel tired after I eat.
Why? Because these meals offer a balance of everything you need, along with high-quality protein
Now think of this:
- A “protein biscuit” with less than 10g of sugar and a bit of protein is put in.
- A ‘protein chip’ that’s high in seed oil but has no fiber or meaningful nutrition..
Both may be sold as “healthy”, but only one is a true glucose control solution.
How to Get More Useful Protein Daily
You do not need costly protein powders or jars that cost ₹500 to achieve your daily protein.
Here is my go-to protein checklist. It helps you support both lifestyle management and glucose-friendly diets:
- Breakfast: 2 eggs, sautéed spinach, multigrain toast
- Lunch: Dal, paneer bhurji, roti
- Snacks: Roasted chana, Greek yogurt, boiled eggs
- Dinner: Grilled chicken or tofu stir-fry with veggies
The goal is to eat real food, from a variety of sources, and to do it consistently—not just follow what the box says, and if you use a glucose monitoring device, you will see the change in your energy levels, how full you feel, and how steady your blood sugar is.
Flip the Pack. Read the Back.
So, we need to understand:
- The front = what they say to sell it.
- The back = what is real.
Look past the word “protein” and check:
- Where does the protein come from
- How much sugar
- The kind of fat (stay away from seed oils!)
- How much fiber
For all who are learning about food or diabetes, this one thing can change a lot.
In the End: Do Not Just Count Grams. Count on Quality.
Yes, India needs more protein. But we also need to talk more about good protein.
Let us not trust what the box says to sell it. Let us look for bioavailable, real food protein. This helps our glucose health, gives us power, and helps us feel good for a long time.
So when you see a box that says “HIGH PROTEIN,” do a good thing for me and for your body:
Flip the pack. Read the back. Choose with care.
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