Malaika Arora has opened up about her experience with veganism, revealing that concerns about her protein intake during the Covid period prompted her to reconsider her diet. The fitness enthusiast now prefers vegetarian meals, although she occasionally eats non-vegetarian food.
Bollywood personality, dancer and fitness enthusiast Malaika Arora has spoken candidly about how her eating habits have evolved over the years. Known for her disciplined fitness routine and interest in healthy living, the 53-year-old recently revealed that she followed a vegan diet for a considerable period before changing her approach to nutrition.
During a conversation with Curly Tales, Malaika explained that she eventually moved away from veganism after becoming concerned about her protein intake around the time of the Covid pandemic.
Although she no longer follows a strictly plant-based diet, the actress said vegetarian food remains her personal preference.
Her comments have drawn attention to an important nutrition question: Can a vegan diet provide enough protein, particularly for people who exercise regularly?
Malaika Arora Explains Why She Stopped Following a Vegan Diet
Malaika revealed that her preference for vegetarian meals developed over time, although she has experimented with different eating patterns.
“I do sometimes eat non-vegetarian food. But I’m much more of a vegetarian,” she told Curly Tales.
Recalling her previous dietary choices, she added, “I was vegan… a long time ago. I was vegan for a long time.”
The actress said her approach changed during the Covid period when she felt that her protein intake was inadequate.
“I was depleted with my protein, so I went back to eating a lot more protein,” she explained.
Despite reconsidering veganism, Malaika said she continues to enjoy vegetarian food.
“But I personally prefer eating vegetarian,” she added.
Her experience reflects how dietary preferences can change with individual nutritional requirements, exercise habits and lifestyle choices.
Importantly, Malaika’s description of her personal experience does not mean that vegan diets inherently cause protein deficiency. A properly planned vegan diet can supply sufficient protein and support an active lifestyle.
Can a Vegan Diet Provide Enough Protein?
A vegan diet excludes animal-derived foods, including meat, fish, eggs, milk and other dairy products.
However, removing animal products does not automatically result in inadequate protein intake.
Plant-based foods such as lentils, chickpeas, kidney beans, soybeans, tofu, tempeh, nuts and seeds can contribute substantially to daily protein requirements.
According to comments attributed to Amreen Sheikh, chief dietitian at KIMS Hospitals, Thane, in an Indian Express report, the nutritional quality and quantity of protein sources are important considerations.
Different plant foods contain varying amounts of protein and essential amino acids. Eating a diverse selection of protein-rich foods throughout the day can help meet nutritional needs.
For people who practise strength training, yoga or other physical activities, overall energy consumption and adequate protein intake are especially relevant to maintaining muscle tissue and supporting recovery.
A balanced vegan diet can meet these requirements, although some individuals may find it more convenient to achieve their targets by including dairy, eggs or other animal-based foods.
Why Protein Matters for an Active Lifestyle
Protein is an essential macronutrient that helps the body build and maintain muscle, repair tissues and produce enzymes and other important compounds.
Its role becomes particularly relevant for physically active individuals.
Exercise places demands on muscle tissue, and adequate nutrition supports the body’s recovery and adaptation processes.
People engaging in regular resistance training may require more protein than those who are largely sedentary.
However, the appropriate amount depends on factors including body weight, age, training intensity, health status and overall calorie intake.
For generally healthy adults, a commonly used baseline recommendation is approximately 0.8 grams of protein per kilogram of body weight daily. Some physically active people may benefit from higher amounts depending on their individual requirements.
These figures are general references rather than personalised dietary prescriptions.
An individual’s total dietary pattern is also important. Eating large quantities of protein does not compensate for inadequate calories, insufficient sleep or other nutritional gaps.
What Are the Possible Signs of Inadequate Protein Intake?
Consistently consuming too little protein may affect physical functioning, particularly when accompanied by inadequate overall food intake.
Potential concerns can include:
- Unexplained fatigue or reduced physical performance
- Difficulty maintaining muscle mass
- Poor recovery after physical activity
- Reduced muscle strength over time
- Slower healing in some circumstances
However, these symptoms are not specific to protein deficiency.
Fatigue, for example, can also result from inadequate sleep, iron deficiency, medical conditions or insufficient total calorie intake.
People experiencing persistent symptoms should seek professional medical evaluation rather than assuming protein intake is the underlying cause.
Which Nutrients Require Special Attention on a Vegan Diet?
Protein is not the only nutritional consideration for people who avoid animal products.
Vitamin B12 deserves particular attention because reliable natural dietary sources are primarily animal-derived. People following a vegan diet generally need B12 from fortified foods or supplements.
Iron, calcium, vitamin D, iodine, zinc and omega-3 fatty acids may also require careful planning, depending on the foods consumed.
Dr Paras Agarwal, clinical director and head of diabetes, obesity and metabolic disorders at Marengo Asia Hospital, Gurgaon, was quoted in the supplied Indian Express report discussing the importance of monitoring nutrients such as vitamin B12, calcium and iron.
Plant foods can provide iron and calcium, but absorption and the amounts consumed can vary.
For instance, beans, lentils, tofu and certain leafy vegetables contain iron, while calcium-set tofu and fortified plant beverages can provide calcium.
Not all plant-based milks offer the same nutritional value. Fortified soy milk generally provides more protein than many almond or oat milk products, although formulations differ between brands.
Reading nutrition labels can therefore help consumers make better-informed choices.
How to Increase Protein While Following a Vegetarian Diet
For people who prefer vegetarian food, obtaining sufficient protein does not necessarily require major dietary changes.
Including a meaningful protein source in each meal can make daily intake easier to manage.
Practical options include:
- Breakfast: Greek yoghurt, paneer, tofu or a protein-rich besan chilla.
- Lunch: Dal, rajma, chole, soy chunks or tofu served with rice or roti.
- Evening snack: Roasted chana, yoghurt, edamame or a moderate portion of nuts.
- Dinner: Paneer, tofu, lentils or other legumes alongside vegetables and whole grains.
These are meal ideas rather than a personalised nutrition plan. Portion sizes and total daily intake determine how much protein a person actually receives.
For someone following a fully vegan diet, dairy products can be replaced with suitable fortified plant-based alternatives.
Soy products are particularly useful because they offer comparatively substantial protein and a favourable essential amino acid profile.
A varied diet containing legumes, grains, soy foods, nuts and seeds can support adequate protein intake without requiring every individual meal to contain a perfectly matched combination of amino acids.
Is a Vegetarian Diet Healthier Than a Vegan Diet?
Neither dietary pattern is automatically healthier simply because of its label.
Vegetarian diets generally exclude meat and fish but may include dairy products and, depending on the individual’s definition, eggs.
Vegan diets exclude all animal-derived foods.
Both can support good health when appropriately planned. Both can also be nutritionally unbalanced if they depend heavily on refined foods and lack essential nutrients.
The nutritional quality of a diet depends on the types of foods consumed, portion sizes, variety and whether individual requirements are being met.
A well-planned vegan diet rich in legumes, vegetables, fruits, whole grains and nuts may offer cardiovascular and metabolic benefits.
However, such benefits cannot be attributed to veganism alone, and no dietary pattern guarantees protection against chronic disease.
Personal health conditions, activity levels, cultural food preferences and practical considerations can all influence the most suitable eating pattern.
Malaika Arora’s Comments Highlight the Importance of Flexible Nutrition
Malaika Arora’s decision to move away from veganism illustrates a broader point about personal nutrition: eating habits may need to evolve with changing circumstances.
For some people, a carefully planned vegan diet works well over the long term. Others may prefer vegetarian meals that include dairy, or a more flexible approach that occasionally incorporates non-vegetarian foods.
The important consideration is whether an eating pattern provides enough energy, protein and other essential nutrients while remaining sustainable.
Malaika’s comments also underline why celebrity dietary experiences should be understood as personal accounts rather than medical recommendations.
There is no single eating pattern that works equally well for everyone.
A balanced approach, guided by individual needs and qualified professional advice where necessary, is more useful than following restrictive food trends without adequate nutritional planning.
Health note: This article is intended for general information and does not replace medical or nutritional advice. Readers considering major dietary changes, particularly those with existing medical conditions, should consult a qualified healthcare professional or registered dietitian.
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