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

Soha Ali Khan, 47, highlighted the importance of protein for women on Instagram. While protein is often associated with gym enthusiasts, Khan stressed its necessity for all women, including those leading busy lifestyles. She noted that protein aids in maintaining muscle, strength, bone health, immunity, and healthy ageing. The need for protein becomes more significant as women age.

To make a quick vegetarian protein-rich dish, Khan suggested using rolled oats, pea protein powder, hemp seeds, chia seeds, flaxseed, a walnut or macadamia nuts, blueberries or strawberries, and cinnamon. Here's the step-by-step method:

1. Cook oats and water or plant milk on low heat for 3-5 minutes until soft.

2. Turn off the heat and let it cool slightly to prevent clumping of the protein powder.

3. Stir in the pea protein powder until it's well-combined and smooth.

4. Add the hemp, chia, and flax seeds.

5. Top with berries and chopped walnut.

6. Finish with a sprinkle of cinnamon.

Consultant dietitian Garima Goyal confirmed that protein is essential for women, not just for gym-goers. The Recommended Dietary Allowance (RDA) for protein for a healthy adult Indian woman is around 0.83 g/kg body weight/day, approximately 46 grams per day for a sedentary woman weighing 55 kg. Protein needs increase during pregnancy and lactation, and for women who exercise regularly, strength train, or aim to lose fat, the requirement is higher, often around 1.4-2.0 g/kg/day.

Goyal emphasized the benefits of the protein-rich bowl, highlighting its high complex carbohydrates, soluble fibre, plant-based protein, healthy fats, and antioxidants. The combination of these nutrients helps maintain stable energy levels, reduces mid-meal cravings, supports gut health, and makes the meal more balanced than plain oats.

This breakfast is particularly useful for women with PCOS, insulin resistance, weight loss goals, cravings, perimenopause, or tight schedules, as it's filling, nutrient-dense, and easy to customize.

However, Goyal cautioned that protein needs should be personalized. Women with kidney disease, liver disease, uncontrolled uric acid issues, or specific medical conditions should consult healthcare professionals before increasing their protein intake. For most healthy women, the main issue is usually not consuming too much protein but not getting enough protein across the day.