Protein is the building block of our body. It promotes muscle growth and repair. Hence, it is a key component of our diet. It can be found in abundant amounts in high protein diets of India.
Protein is a macronutrient. People often lose or gain weight just by changing their daily intake. Besides, it plays a vital role in various metabolic processes.
Fitness enthusiasts often incorporate high-protein diet snacks. It increases their Protein intake. Protein-rich diets also help them develop lean muscle. It also boosts their stamina. Many Indian foods are rich in Protein. You can add them to your diet to meet your nutritional requirements.
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Benefits of Protein
With a high-protein diet of India, individuals can retain the traditional flavour and experience various health benefits:
- It promotes muscle growth and repair. Moreover, Protein helps muscles recover after physical activity.
- Protein-rich foods can aid in weight management. It takes longer to digest. It can keep you full longer. Thus, the tendency to snack between meals is reduced.
- Protein can increase your metabolism. You need more energy to process protein than other nutrients. Hence, you burn more calories when digesting protein-rich foods.
- It plays a vital role in producing antibodies and immune cells.
- Protein is the main component of keratin and collagen. They are necessary nutrients for healthy hair and skin. Besides, it is also a building block of elastin that promotes healthy nails.
- It regulates blood sugar levels by slowing down the consumption of carbohydrates in the bloodstream.
Top High-Protein Foods Available in India
India has a diverse cuisine. It includes numerous protein-rich foods. You can easily add them to your daily meals.
Paneer
It is a type of fresh cheese that is famous as Cottage Cheese. A hundred grams of Paneer contains fourteen grams of Protein. It contains all nine essential amino acids. Paneer is also rich in calcium and healthy fats. You can increase your Protein intake by including around 150 grams of Paneer in your daily diet.
Lentils
It is an important dish of Indian cuisine. It is popularly known as Dal. There are many kinds of Dal, such as moong dal and toor dal. Each is a good source of Protein. You can get 18 grams of Protein by consuming one cup of cooked lentils. It is a good source of fibre. Dal promotes digestion. Your daily lentil intake should depend on your nutritional requirements.
Greek Yogurt (Curd)
It is a probiotic food. It promotes gut health. You can get ten grams of Protein by consuming a hundred grams of Greek Yogurt. It is popularly known as Dahi in India. It can be eaten plain or added to smoothies. You can also use it to prepare raitas and curries. One cup of Dahi can supplement your nutritional requirements. It is a common Indian high-protein food.
Quinoa
It is not a traditional Indian food. However, it is slowly becoming popular in India because of its nutrient content. You can get eight grams of protein from one cup of cooked Quinoa. It is gluten-free. Hence, it is highly recommended for gluten-sensitive people. Eating one cup of Quinoa will meet your nutritional requirements.
Almonds (Badam)
Almond is a common high-protein diet snack of India. You can get six grams by consuming around twenty-three almonds. It contains healthy fats and fibres. It is a good source of Vitamin E. In many Indian families, water-soaked almonds are a common snack in the morning.
Peanuts
Peanuts are widely available in India. One ounce of peanuts has seven grams of Protein. It is usually consumed roasted. Peanuts are also used to prepare dishes like chutney. It also contains healthy fats and fibre. You must consume a handful of peanuts daily.
Soybeans
It is rich in plant-based protein. It also contains iron, calcium, and various antioxidants. One cup of cooked Soybeans contains twenty-eight grams. It is used to make tofu and soy milk. Two servings a day can meet your nutritional requirements.
How Much Protein Do You Need?
The ideal daily intake depends on various factors. Generally, you can consume
- 0.8 grams of Protein per kilogram of body weight for sedentary individuals.
- 1.2-2 grams per kilogram for those more active or looking to build muscle.
For example, a 70 kg moderately active person should aim for around 84-140 grams of protein daily.
Conclusion
Protein is necessary for growth. It is a body-building food. Hence, it is advisable to have Protein daily. The high-protein diet of India is delicious to say the least. Besides, your diet should contain other nutritious foods as well. Such habits can support weight management and muscle growth. It will have a tremendous positive impact on your overall health.
Protein is not the only part that’s important for our diet. All the nutrients should be taken in a balanced diet. That means, as much as protein is important for us, vitamins, fats, and carbohydrates, etc. are just as important. Learn about the vitamin-rich foods to help optimize your diet.
FAQs
For a high-protein diet in India, you can consume legumes, nuts, soy products and seeds. They can also add curd to their diet.
Curd is rich in high-quality protein. It maintains and repairs muscles. Besides, it also promotes overall body working.
Green Peas is a good source of Protein. It has more protein than any other vegetable.
Avocado and Guava are rich in Protein. Fruits offer a lot to your body. You can get various other essential nutrients from them.
Avenalin is similar to legume proteins. It is found only in Oats. It is 80% of the total content. Oats have more Protein than most other grains.
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