Soha Ali Khan says protein is ‘essential’ for women: ‘Yet, many Indian…’

Soha Ali Khan, the 47-year-old Bollywood actress, highlighted the importance of protein in women's diets on Instagram. The actress urged vegetarian women to seek protein-rich, nutritious meals, emphasizing that protein isn't exclusive to gym enthusiasts but is vital for all women. Khan pointed out that protein aids in muscle maintenance, bone health, immunity, and healthy aging, becoming even more crucial as women age.

Khan shared a quick, vegetarian, protein-packed recipe that can be prepared in minutes, requiring minimal effort. The dish includes ingredients like rolled oats, pea protein powder, hemp seeds, chia seeds, flaxseed, walnuts, blueberries, and cinnamon. She demonstrated how to cook the oats, add the protein powder, and blend in the seeds and nuts before topping with berries and cinnamon.

Consultant dietitian Garima Goyal further explained the significance of protein in women's diets, stressing that the recommended daily allowance (RDA) is 0.83 grams per kilogram of body weight. This translates to approximately 46 grams of protein per day for a sedentary woman weighing 55 kilograms. Goyal added that protein requirements rise during pregnancy and lactation, and for women who engage in regular exercise or strength training.

Goyal praised the protein-rich breakfast for its balance of complex carbohydrates, soluble fiber, and healthy fats. She explained that oats provide beta-glucan, promoting satiety and gut health, while pea protein boosts muscle repair and satiety. Hemp seeds, chia seeds, and walnuts contribute to the meal's protein, healthy fat, and antioxidant content. Berries add vitamin C, fiber, and a touch of sweetness.

Goyal highlighted that this breakfast recipe is ideal for women dealing with PCOS, insulin resistance, weight loss goals, perimenopause, or a busy lifestyle, as it is both filling and customizable. She cautioned, however, that individual protein needs may vary, especially for women with medical conditions like kidney disease or liver disease.