Are You Eating the Right Protein? Tamannaah Bhatia's Trainer Breaks It Down

Protein has become the headline nutrient of today's wellness movement, and with good reason. It drives muscle recovery, strengthens immunity, stabilises blood sugar, and even keeps hunger in check. Yet, while most people recognise its importance, far fewer realise that the quality of protein matters just as much as the quantity.

In India, our diets often rely on traditional staples that are assumed to be “healthy enough” simply because they've always been part of our meals. But factors like bioavailability, absorption, and amino‑acid completeness are rarely taken into account. Cutting through this confusion, celebrity fitness coach Siddhartha Singh, known for training actors such as Tamannaah Bhatia, recently broke down the effectiveness of everyday protein sources, ranking them into clear tiers that distinguish genuinely powerful proteins from those that only sound nutritious.

How Protein Quality Really Works:

Protein quality is defined by how well the body can digest and use it. Complete proteins contain all essential amino acids, while incomplete ones fall short unless paired strategically. Absorption also plays a key role. Some foods may contain protein on paper, but deliver very little in practice.

D Tier: Protein Biscuits

Packaged snacks branded as ‘protein-rich' didn't fare well. Singh was unequivocal: “Anything that is a biscuit and says protein on it, avoid it in all cases." Often loaded with sugar and fillers, these products rarely deliver meaningful protein benefits.

C Tier: Nuts

Nuts are nutrient-dense and rich in healthy fats, but protein is not their strong suit. Singh placed them low on the list, pointing out that their protein is poorly digested. Nuts work best as additions, not foundations, of a protein-focused diet.

B Tier: Dal

Dal is deeply embedded in Indian diets, often considered a reliable protein source. However, Singh categorised it as incomplete. As he explained, “Even if you get your protein from dal, it is not going to get assimilated." While dal is rich in fibre and micronutrients, relying on it alone for protein may leave gaps.

A Tier: Greek Yoghurt

Greek yoghurt stood out for its impressive protein density, delivering roughly eight grams per 100 grams. Its digestibility and versatility make it a strong everyday option, particularly for those seeking high-quality protein without feeling weighed down.

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Topping the list were paneer and tofu, valued for their completeness and versatility. Singh noted that choosing low-fat paneer enhances its nutritional profile further, making it a dependable protein anchor for vegetarian diets.

Protein isn't just about labels or tradition. It's about quality, absorption, and balance. Building a smarter plate means choosing sources that genuinely support strength and health, not just those that appear protein-rich on paper.