Almonds May Bridge India’s Widening Protein Gap, Say Experts at Pune Panel

Pune, April 29, 2025 – While carbohydrates dominate Indian plates, experts point out a growing and often overlooked issue: the protein gap. Despite being essential for growth, strength, and immunity, proteins remain insufficient in many Indian diets. Addressing this issue with practical, food-based solutions, the Almond Board of California recently hosted a panel discussion in Pune titled “Addressing India’s Protein Gap: Better Nutrition for a Healthier Tomorrow.”

Held at Ramee Grand Hotel and Spa, the event featured a diverse panel of wellness advocates including actor Soha Ali Khan, celebrity fitness expert Yasmin Karachiwala, and dietician Ritika Samaddar, Regional Head of Dietetics at Max Healthcare, New Delhi. The session highlighted the importance of simple dietary changes—like adding a handful of almonds—to help close the protein deficit in Indian diets.

Understanding the Protein Gap in India

Protein is crucial at every life stage—from childhood development to adult muscle repair and elderly strength maintenance. However, a significant portion of the Indian population continues to fall short of their daily protein requirements. For instance, while a bowl of lentils provides about 18 grams of protein, that’s often not enough for individuals with active lifestyles or increased nutritional needs.

“Protein isn’t just for gym-goers,” emphasized Ritika Samaddar, “it’s a foundational nutrient for all age groups. Unfortunately, when we assess the average Indian diet, we see a consistent shortfall.”

She added that the solution doesn’t lie in expensive supplements or complete diet overhauls, but in accessible, wholesome foods like almonds. “Just 30 grams of almonds deliver approximately 6 grams of high-quality, plant-based protein, along with magnesium, vitamin E, and zinc—all crucial for immunity and cellular health.”

Soha Ali Khan: “Almonds Are a Simple but Meaningful Change”

For actor Soha Ali Khan, nutrition takes center stage at home—especially with a growing child. “Protein is a priority in our family’s meals, particularly for my daughter who is very active,” she shared during the discussion. “Almonds have become a trusted source of nutrition for us. Whether I’m at a shoot or preparing meals at home, I always include almonds in snacks or salads. They’re light, energy-giving, and easy to integrate into any routine.”

Soha’s message resonated with many working parents in the audience, especially those looking for sustainable, child-friendly food solutions. “It’s a small change, but a powerful one. Just a handful of almonds daily ensures we meet our protein goals without stress.”

Yasmin Karachiwala: “Smart Snacking Starts with Protein”

Renowned fitness coach Yasmin Karachiwala emphasized how protein-rich snacks contribute to energy levels and muscle recovery, particularly post-exercise. “As a fitness professional, I constantly advise clients on the importance of protein for energy, strength, and recovery,” she said.

“Almonds are always my go-to snack. They provide good-quality plant protein, they’re portable, and they keep you full for longer. Whether I’m training clients or heading to a shoot, I keep almonds in my bag. It’s one of the easiest ways to eat well on the go.”

Backed by Science and Guidelines

The benefits of almonds are supported by national health bodies. The Indian Council of Medical Research (ICMR) and FSSAI both recognize almonds as a high-quality plant-based protein source. During the COVID-19 pandemic, FSSAI’s “Eat Right” guidelines recommended almonds for their protein, vitamin E, and magnesium content.

According to ICMR, including a variety of nuts regularly in a balanced diet contributes to long-term health, and almonds stand out as one of the most nutrient-dense options available.

Almonds: A Practical Solution for Indian Families

One of the most powerful takeaways from the event was that bridging the protein gap doesn’t need to be expensive or complicated. Adding a simple, nutrient-dense food like almonds to daily meals or snacks can significantly enhance protein intake without altering traditional dietary habits.

“Families often believe healthy eating means cooking something different or investing in costly ingredients,” noted Samaddar. “But with almonds, the shift is subtle and sustainable.”

Final Word: Small Change, Big Impact

The Pune panel underscored a pressing nutritional challenge and offered a clear, actionable solution. As Indian families seek better health and energy in their daily lives, a handful of almonds a day may be the small, consistent step that makes a big difference.

Whether consumed as a mid-morning snack, blended into smoothies, tossed over salads, or included in school tiffins—almonds are a versatile and nutrient-rich food that deserves a spot in every Indian kitchen.