Source- Canva
’ more than 70% of urban Indians consume less than 41 g of protein daily, which is way less than the daily requirements needed by the body for healthy functioning, according to a study by PepsiCo titled ‘The State of Protein and Fibre in Urban India. For a cup measuring around 100 ml, here are some vegetarian protein sources, from worst to best (depending on the digestibility, amino acid profile and nutritional value), to incorporate into your daily life: Milk is one of the easiest ways to add protein to your daily diet, but it may not be enough to meet your requirements on its own. A 100 ml serving provides around 3–3.5 g of protein. For those trying to meet their daily protein requirements without spending heavily on supplements, soya chunks can be a practical option. source- Canva Although individual requirements differ according to muscle mass and weight, for an average person, the benchmark is approximately 0.8 to 1 g of protein per kg of body weight per day to lead a healthy life. For example, if you are 80 kg, you need to consume a minimum of 80 g of protein per day.
Because of their fat content, however, they are also calorie-dense. The study further revealed that cost and convenience remained the major factors holding Indians back from meeting their daily protein requirements.
But do you know, according to a new study, there is still a huge gap between protein choices and intake? India is going through a health renaissance. More and more people are moving towards healthier alternatives, especially the younger generation—Gen Z. Diet drinks are extensively replacing sugary beverages; protein is getting added to everything, from ice creams to even buttermilk; everything is protein-rich now. The more shocking part was that more than half of them were aware of their protein requirements. It’s not unknown that most of us want protein to get mysteriously incorporated into our daily eating rather than consuming it from external sources or changing our whole diet altogether. The increasing prices of protein powders only add to the problem. For people with lactose intolerance, lactose-free milk or other alternatives may be more suitable. Curd is a familiar part of the Indian diet and offers more than just protein. It contains beneficial bacteria that support gut health and can be easily paired with everyday meals. However, if you are looking to increase your protein intake significantly, regular curd alone may not be enough. For many Indians, dal-chawal is comfort food. But this everyday combination also has nutritional value. Pulses and rice complement each other in terms of their amino acid profiles, helping provide all nine essential amino acids across the meal. The protein content depends on the quantity of each ingredient and the consistency of the dal. A thicker preparation with more lentils generally provides more protein than a watery one. Peanuts are an affordable way to add plant protein to your diet. Whether eaten roasted, tossed into poha or blended into chutney, they are easy to incorporate into everyday meals. Eating peanuts can be beneficial, but it is important to watch your portions. Sprouted moong and chickpeas can add variety to your meals, whether you enjoy them in a chaat, salad or cooked preparation. Sprouting can improve the digestibility of certain nutrients and reduce some antinutritional compounds. However, the protein content varies depending on the pulse and its water content. Paneer is a popular vegetarian protein source, and for good reason. It provides high-quality dairy protein containing all nine essential amino acids. However, it can also be high in fat, depending on the milk used. Pairing it with plenty of vegetables can make a more balanced meal. It can be particularly useful for older adults looking to maintain muscle mass. Just make sure you choose traditional dairy paneer rather than analogue paneer. If you want a thicker, more protein-concentrated alternative to regular curd, hung curd is worth considering. Simply strain curd using a clean muslin cloth or strainer and leave it in the refrigerator for several hours or overnight. As excess whey drains away, the curd becomes thicker and its protein content per serving increases. You can use it as a dip, spread or accompaniment to meals. Often called soya paneer, tofu is a useful alternative for those who want to reduce their dairy intake or are lactose intolerant. Made from soybeans, it provides high-quality plant protein and is generally lower in saturated fat than full-fat paneer. It is also versatile enough to be used in curries, stir-fries and salads. Soya chunks are among the most protein-rich and economical vegetarian foods available. They can be added to curries, pulao, biryani and cutlets, making them easy to incorporate into Indian meals. Their protein content is particularly high in the dry form. Once cooked, they absorb water, so the protein content per cup decreases. Plus, do not concentrate your entire protein in one single meal; it must be divided throughout the day. For people who exercise or engage in weight training, the requirements become much higher. It is also important to distribute the protein intake throughout the day instead of putting it all in for your dinner. Including a source for breakfast, lunch, and dinner can make it significantly easier to meet the daily requirement. Ultimately, eating more protein does not necessarily mean buying expensive powders or switching to specialised diets. Simple everyday foods such as dal, curd, paneer, peanuts, tofu, and soya chunks can all contribute to a healthy and balanced vegetarian diet. You use AI every day. Now get your AI Quotient. Take the AIQ test Get the latest Lifestyle News and more. Download the TOI app.
