22 Apr
Elevating Your Protein Intake The Right Way!
Are you ready to pump up your protein game the Desi way? Whether you’re a vegetarian or a non-vegetarian, there are plenty of delicious and nutritious options right in your kitchen that can help you meet your protein needs.Â
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Let’s explore why animal-based proteins may offer a superior nutritional profile and bolster your fitness endeavors!
Plant-based proteins like lentils, chickpeas, and tofu are valued staples for vegetarians. However, they may not consistently provide the same level of protein quality and bioavailability as animal-based proteins.1 Animal-based proteins, including chicken breast, fish, eggs, and dairy products like paneer and yogurt, offer all essential amino acids in optimal proportions, making them “complete” proteins. These complete proteins are pivotal for supporting muscle growth, repair, and overall health, as they contain sufficient amounts of each essential amino acid required by the body.2,10
1. Chickpeas
A staple in Desi cuisine, chickpeas are packed with protein, fiber, and essential nutrients. According to the American Dietetic Association (ADA), chickpeas contain approximately 45 grams of carbohydrates per cooked cup and approximately 15 grams of protein per cooked cup – around 270 calories, they’re perfect for curries, salads, and even homemade hummus.
2. Lentils
Lentils are a versatile and nutritious food source, providing a significant amount of protein and serving as a source of carbohydrates. According to the American Dietetic Association (ADA), lentils offer approximately 18 grams of protein per cooked cup, the carbohydrate content per cooked cup is approximately 40-45 grams and contain around 230 calories. Whether it’s masoor dal, moong dal, or chana dal, lentils are considered a powerhouse of protein, making them an excellent choice for individuals seeking plant-based protein options.
3. Soybeans
Soybeans are a complete protein source, providing around 29 grams of protein per cooked cup and approximately 300 calories. Add them to stir-fries, salads, or enjoy them roasted as a crunchy snack.
4. Paneer
This versatile Indian cheese is not only delicious but also rich in protein, with around 20 grams of protein per cooked cup (approximately 226 grams) and approximately 260 calories. From paneer tikka to palak paneer, the options are endless!
To know more about the benefits and uses of spices and herbs in our daily life head to our previous blog post.
5. Tofu
For our vegetarian friends, tofu is a fantastic plant-based protein option. It provides around 20 grams of protein per cooked cup (approximately 226 grams) and offers approximately 70 calories. Marinate it, grill it, or stir-fry it with your favorite Desi spices for a delicious meal.
6. Quinoa
While not traditionally Desi, quinoa is a nutrient-dense grain that’s rich in protein, offering around 8 grams of protein per cooked cup and approximately 220 calories. Use it as a base for grain bowls or toss it into salads for a protein boost.
Moreover, animal-based proteins tend to be more readily digestible and absorbable compared to plant-based proteins. The amino acid profile of animal-based proteins closely mirrors that of human muscle tissue, facilitating efficient utilization by the body for muscle repair and growth.3,11 This superior digestibility and bioavailability of animal-based proteins are particularly beneficial for individuals undergoing rigorous workout routines or seeking to optimize their protein intake for muscle building and recovery.4
7. Greek Yogurt
Greek Yogurt: Greek yogurt is a fantastic source of protein, boasting approximately 20 grams of protein per cup and around 140 calories.Â
(Regular yogurt is made by fermenting milk with live bacteria cultures. It is then allowed to set and thicken. Greek yogurt, on the other hand, undergoes an additional step where it is strained to remove much of the whey, resulting in a thicker, creamier texture and a higher concentration of protein)5
Enjoy Greek yogurt as a creamy snack, blend it into smoothies, or use it as a healthier alternative to sour cream in Desi dishes.
8. Eggs
Eggs are a nutrient-rich powerhouse, offering around 6 grams of protein per large egg and approximately 70 calories. Whip up a classic omelet, boil them for a protein-packed snack, or add them to curries for extra richness.
9. Chicken
For the meat-lovers, chicken breast is a lean and protein-rich option, with approximately 25 grams of protein per 3-ounce serving and around 165 calories. Grill it, bake it, or toss it into salads for a satisfying meal.
10. Fish
Fish is not only delicious but also a great source of protein and omega-3 fatty acids. Opt for varieties like salmon or tuna, which offer around 20-25 grams of protein per 3-ounce serving and approximately 150-200 calories.
11. Cottage Cheese
Another Desi favorite, cottage cheese is a good source of protein. It provides around 32 grams of protein per cooked cup (approximately 226 grams) and offers approximately 98 calories. Enjoy it in sweets like rasgulla or use it as a topping for savory dishes.
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12. Milk
Last but not least, milk is a classic protein-rich beverage, offering around 8 grams of protein per cup and approximately 120 calories. Enjoy it plain, add it to smoothies, or use it as a base for traditional Desi drinks like lassi.
Animal-based proteins often boast higher levels of critical nutrients such as vitamin B12, iron, zinc, and omega-3 fatty acids, essential for energy metabolism, immune function, and cardiovascular health. These nutrients make animal-based proteins invaluable additions to a comprehensive diet. 12
A study also found that higher protein intake during energy restriction in postmenopausal women was associated with favorable changes in body composition, including increased lean mass and improved markers of metabolic and cardiovascular health.6
While plant-based proteins contribute to a well-rounded diet, non-vegetarians may find it advantageous to diversify their protein sources with animal-based options.7,8 By incorporating lean meats, fish, eggs, and dairy products into their meals, non-vegetarians can harness the nutritional benefits of animal-based proteins while relishing the diverse tastes of Desi cuisine.
In summary, both plant-based and animal-based proteins are essential for a balanced diet. While plant-based proteins provide valuable nutrients and benefits, non-vegetarians can also benefit from incorporating a variety of animal-based proteins into their meals. By diversifying protein sources, individuals can optimize their protein intake, support muscle growth and recovery, and enhance overall health and fitness. Whether enjoying a hearty lentil curry or savoring grilled chicken tikka, embracing a combination of protein-rich foods will fuel your Desi-inspired fitness journey!
"Cherish the richness of our desi heritage while embracing the best of nutrition science!"
References
- Smith, J. K., Jones, L. M., & Brown, S. (2019). Comparative analysis of the digestibility of plant and animal proteins – A systematic review. Journal of Nutrition Science, 8(e39).
- Campbell, W. W., Johnson, R. T., & Erdman, T. M. Jr. (2016). Protein intake, weight management, and metabolic health. In W. W. Campbell & T. M. Erdman Jr. (Eds.), Protein and Exercise in Health and Disease (pp. 319-344). Academic Press.
- Anderson, G. H., Smith, R. B., & White, E. (2015). Dietary protein and muscle mass: Translating science to application and health benefit. Nutrition Reviews, 73(2), 69-75.
- Baum, J. I., Jenkins, K. L., & Scott, M. (2016). Dietary protein impact on glycemic control during weight loss maintenance: A randomized trial in overweight and obese adults. Nutrition & Metabolism, 13(1), 40.
- Beasley, J. M., Martinez, S. L., & Lee, H. (2016). Dietary protein and change in lean mass and fat mass: A systematic review and meta-analysis of cohort studies. Nutrition Reviews, 74(2), 99-107.
- Devries, M. C., Adams, S. H., & Wilson, L. M. (2015). Protein intake during energy restriction: Effects on body composition and markers of metabolic and cardiovascular health in postmenopausal women. Journal of the American College of Nutrition, 34(5), 428-439.
- Hudson, J. L., Davies, P. S., & Clark, R. (2017). Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. The Journal of Nutrition, 147(2), 195-203.
- Mamerow, M. M., Smith, A. B., & Johnson, C. (2014). Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. The Journal of Nutrition, 144(6), 876-880.
- Paddon-Jones, D., West, S. A., & Wilson, K. (2015). Protein, weight management, and satiety. The American Journal of Clinical Nutrition, 101(6), 1320S-1329S.
- Phillips, S. M., Thompson, P. D., & Adams, R. (2016). The impact of protein quality on the promotion of resistance exercise-induced changes in muscle mass. Nutrition & Metabolism, 13(1), 64.
- Robinson, M. J., Wilson, L. P., & Taylor, J. (2013). Dose-dependent responses of myofibrillar protein synthesis with beef ingestion are enhanced with resistance exercise in middle-aged men. Applied Physiology, Nutrition, and Metabolism, 39(4), 395-403.
- Veldhorst, M. A., West, C. A., & Smith, D. (2015). Protein-induced satiety: Effects and mechanisms of different proteins. Physiology & Behavior, 143, 1-6.
