EVERYDAY FOOD PRODUCTS RICH IN PROTEIN

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 All we hear these days is the value and role of protein in the human body. But you know what? finding a protein source is not a tough row to hoe. Numerous Indian foods are packed with protein, they are just out of our sight. 

But, why do we need protein? To know this click here.

Let's know the protein requirements based on age. 

  • Infants: 2.5 g protein/kg body weight per day for the age of 0 to under 1 month, 1.8 g protein/kg body weight per day for the age of 1 to under 2 months, and 1.4 g protein/kg body weight per day for the age of 2 to under 4 months.
  • Children between 4 months and 12 months: 1.3 g protein/kg body weight per day.
  • Children between 1 year and 4 years: 0.82 g protein/kg body weight per day.
  • Adolescence: 0.70 g protein/kg body weight per day for males and 0.68 g protein/kg bodyweight for females.
  • Adults < 65 years (Both Men and Women):  0.8 g protein/kg body weight per day or 55-57 g protein per day for men and 47-48 g protein per day for women.
  • Adults ≥ 65 years (Both Men and Women): 1.0 g protein/kg body weight per day or 67 g protein per day for men and 57 g protein per day for women.
  • Pregnant Women: 0.9 g protein/kg body weight/day in the second trimester and 1.0 g protein/kg body weight/day in the third trimester.

I guess we are now all set to look at the protein sources.

1. EGG WHITES

Every standard Indian hen’s egg white provides

6 grams of protein, 17 calories, 0 g of total fat, 0 mg of cholesterol, 0 g of carbohydrate

It is the easiest way to grab your daily protein.  No long hours in the kitchen, no sweating, no cooking specialties required. 

The white liquid of eggs which is also known as egg white is made up of approximately 90% water and 10% protein with having a high amino acid score and a high net protein utilization rate. Egg whites are also a complete source of protein and contain all essential amino acids that are required in muscle building and weight loss.


2. PANEER

Something for vegetarians here. I bet this is every Indian's favorite vegetarian food.  It is also a rich source of all nine essential amino acids.  Eating paneer can make you fuller for longer as it releases energy slowly and thus could be a good option for weight loss. It also contains calcium which is beneficial for bone health.

100 grams of paneer contains

20 grams of protein, 296 calories, 22 g of total fat, 80 mg of cholesterol, 5 g of carbohydrate


3. PEANUT BUTTER

THIS IS MY FAVOURITE. I LOVE THIS PROTEIN SOURCE MORE THAN ANYTHING. 

Although peanut butter is not a complete protein as it does not contain the essential amino acid methionine, adding peanut butter with whole-grain bread can make a more complete protein meal, as the bread contains the amino acid methionine. Additionally, it provides 20 amino acids and is the biggest source of a protein called “arginine”. Consuming peanut butter can make you feel fuller for a long and improve satiety which will be helpful to avoid eating unnecessary foods.

2 tbsp of peanut butter provide

8 grams of protein, 188 calories, 16 g of total fat, 0 mg of cholesterol, 6 g of carbohydrate


4. CHICKPEAS

 This is the perfect breakfast material. Chickpea salads are like none other. They are also rich in fiber, healthy fats, calcium, iron, manganese, phosphorous, potassium, and folic acid. The main proteins found in chickpeas are albumins and globulins with this glutelin and prolamin are also available. [5] Additionally, heating also significantly improves the protein quality of chickpeas. Adding them to other foods improves their nutritional value as chickpeas help to destroy or reduce anti-nutritional content acrylamide. 

100 grams of chickpeas contain

19 grams of protein, 364 calories, 6 g of total fat, 0 mg of cholesterol, 61 g of carbohydrate


5. CURD

Generally, low-fat curd contains more protein than its higher fat counter products. The protein type of protein in curd are casein and whey containing 80% casein and 20% whey. Both casein and whey are rich in all nine essential amino acids and easy to digest. It contains probiotics that aid in healthy digestion and promote gut health. Besides, the curd is a good source of calcium, iodine, vitamin D, and vitamin B12.

100 grams of curd contains

7 grams of protein, 142 calories, 6 g of total fat, 1 mg of cholesterol, 1 g of carbohydrate

 

6. SOYBEAN

100 grams of boiled soybeans contain:

  • Calories – 173  
  • Fiber – 6 grams    
  • Carbohydrates – 9.9 grams    
  • Protein – 16.6 grams
  • Fat – 9 grams
Soybean is known to have the highest protein content among all the legumes. Besides the very high protein content, soybeans contain a lot of fiber and are rich in calcium, magnesium. The soy protein has a high biological value and contains all the essential amino acids.



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