Lucknow, October 23, 2024: Protein is essential for the human body as it helps build and repair tissues, supports muscle growth, and plays a key role in maintaining overall health. A deficiency in protein can lead to stunted growth, anaemia, weakness, and a weakened immune system. Despite its importance, this vital macronutrient is often neglected in the Indian diet, with over 70 percent of the population facing protein deficiency1.
To educate consumers about the importance of incorporating sufficient protein into their daily diet, with almonds being a natural and healthy source, the Almond Board of California hosted a panel session on the topic “Supporting the Daily Protein Needs of Indian Families with a Handful of Almonds” at Fairfield by Marriot, Lucknow. The event featured celebrity chef and India’s 1st MasterChef winner Pankaj Bhadouria, well-known celebrity Virika Solanki and Regional Head of Dietetics at Max Healthcare – New Delhi, Ritika Samaddar.
The panel discussion began with the moderator, RJ Samreen, shedding light on the widespread lack of awareness among Indians regarding the importance of protein in their diets and the crucial role this macronutrient plays in overall health. Dietician Ritika Samaddar emphasized the essential need for protein in daily meals, explaining how it supports functions such as muscle growth, immune health, and maintaining energy levels throughout the day. She also addressed common misconceptions that protein sources are limited to animal products like meat, paneer, or fish, highlighting almonds as a versatile and excellent plant-based source of protein that should be part of everyday meals.
Ritika further referenced recent guidelines from the Indian Council of Medical Research (ICMR) and the National Institute of Nutrition (NIN), which caution against excessive use of protein supplements due to potential risks like kidney damage, dehydration, and nutrient imbalances. She pointed to the Dietary Guidelines for Indians by ICMR, which recommend including almonds in a balanced diet, not only as a healthy snack but also as a valuable source of plant protein. Ritika emphasized that incorporating almonds into the daily diet helps boost energy levels and supports overall health, making them a natural and healthier choice for meeting daily protein requirements.
Pankaj Bhadouria noted that almonds are incredibly versatile ingredients in the kitchen, as they can be enjoyed in various forms—raw, roasted, or ground into flour—while offering essential nutritional benefits for overall well-being. Furthermore, Virika Solanki also highlighted the importance of incorporating natural protein sources into one's diet, emphasizing that almonds are her go-to option for a quick energy boost. She noted that almonds not only promote a feeling of fullness but also support heart health due to their rich content of essential nutrients.
Following the panel discussion, the audience was treated to Pankaj Bhadouria’s live cooking demonstration, which highlighted innovative and easy ways to incorporate almonds into meals.
MasterChef Pankaj Bhadouria said, “I’ve always believed in creating dishes that not only delight the taste buds but also nourish the body. Protein often gets overlooked in Indian diets, which tend to be quite heavy on carbohydrates. The good thing is that anyone, regardless of their dietary preferences, can easily find sources to meet their protein needs. One fantastic option is almonds. They’re a great source of natural protein and can be incorporated in so many creative ways, such as adding them to smoothies, using them as a topping for salads, or blending them into sauces. Not only do they add a delicious crunch, but their nutrient-dense profile makes them a perfect addition to any dish, enhancing both flavor and health benefits!”
Ritika Samaddar, Regional Head of Dietetics at Max Healthcare in New Delhi said, “One of the most common issues in the Indian diet is a severe lack of adequate protein intake. There’s also a widespread misconception that plant-based diets don’t offer enough protein. In reality, plant sources such as almonds provide ample protein when incorporated properly into meals. I always advise my clients to diversify their protein sources to ensure they meet their daily requirements. Almonds are a rich source of protein and overall, 15 essential nutrients, including vitamin E, magnesium, and zinc. These nutritious nuts support heart health, weight management, muscle recovery, and energy levels, while also helping manage blood sugar levels. Adding almonds to your daily diet is a simple and effective way to improve nutrition.”
Actress and Theatre Artist Virika Solanki emphasized, “As an actor, balancing multiple shoots and rehearsals can be exhausting, so staying energized is crucial. For me, almonds are the perfect solution—they’re packed with natural protein, which helps me stay focused and energized throughout the day. Growing up, my mother always gave me a handful of almonds, and that habit has stuck with me. Now, they’re my go-to snack, not just because they’re nutritious, but also because they help curb unhealthy cravings. Whether I’m on set or traveling, almonds are always by my side, offering a convenient and tasty way to keep my energy levels up.”
The panel discussion concluded by emphasizing the critical importance of incorporating protein sources into the daily diet for optimal health. The panelists highlighted almonds as a natural and excellent protein-rich option that can be effortlessly integrated into meals, contributing to daily protein requirements effortlessly.
