Protein Deficiency in the Punjabi Community

Walk into a Punjabi kitchen and you will always find something warm on the stove. A pot of dal, fresh rotis puffing on the tawa, sabzi waiting to be served. Our food is comforting in a way that connects us to childhood, to family, and to tradition. Yet hidden inside these familiar meals is a health problem that many of us overlook. Punjabis are often not eating enough protein, and the effects are showing more than we realize.

Most Punjabi families follow a routine of carb-heavy meals. Breakfast might be parathas or cha with biscuits. Lunch is usually roti and sabzi. Dinner often looks similar, with a bowl of dal added in. Dal does contain protein, but the average serving is far below what the body actually needs. For many people, the entire day’s protein intake does not even reach what a single balanced meal should include.

The result is something we see quietly unfolding in our community. People feel tired even after sleeping well. Older relatives complain that their legs feel weak or that climbing stairs takes more effort than it used to. Young adults who go to the gym wonder why they do not build muscle easily. Many women talk about hair thinning or constant hunger that never fully goes away. These are classic signs of low protein intake, yet the connection is easy to miss.

Part of the issue comes from culture. Many Punjabi households were raised on the idea that eggs, chicken, or paneer are special items, not everyday food. Vegetarian households often rely on roti and rice for satiety, even though foods like yogurt, chickpeas, kidney beans, tofu, soy milk, and nuts are much richer in protein.

Improving our diets does not require dramatic changes. A cup of yogurt in the morning, a slightly larger portion of dal, a handful of almonds, or a few extra scoops of chickpeas can make a meaningful difference. Small adjustments add up, and they help us stay stronger, healthier, and more energetic.

Our cuisine is full of flavor and tradition. With a little intention, it can also give our bodies the nourishment they truly need.

Written by: Jaskirat Singh Billing