Looking to boost your protein intake with delicious Indian cuisine? Look no further!
In today’s fast-paced world, prioritizing nutrition is more crucial than ever. And when it comes to incorporating protein into your diet, Indian cuisine offers multiple options that cater to a variety of tastes and preferences.
Whether the aim is to build muscle, boost your metabolism, or simply looking to maintain a healthier lifestyle, these protein rich Indian foods will not only satisfy your taste buds but also provide you with the nutrients you need to stay strong and healthy and support your fitness goals.
Protein is one of the critical nutrients we all need to thrive. It is involved in various metabolic processes of the body.
Experts suggest consuming 0.8-1 gram of protein per kg bodyweight per day. This requirement may go up for individuals with intense workout routines.
Foods providing good quality protein with required essential amino acids are categorized under high protein or protein rich foods. These foods also contain other vital nutrients like healthy carbs, fats, vitamins, minerals, and antioxidants.
| Protein Food | Protein Content (g) / 100g |
| White Chana (Bengal Gram) | 21.55 |
| Moong Dal (Green Gram) | 23.88 |
| Lentils | 24.35 |
| Soybean | 37.80 |
| Almonds | 18.41 |
| Peanuts | 23.65 |
| Pistachios | 23.35 |
| Sunflower Seeds | 23.53 |
| Whole Eggs (Boiled) | 13.43 |
| Chicken Breast | 21.81 |
| Mutton | 20.39 |
| Fish (Rohu) | 19.71 |
| Cow Milk (Toned) | 3 (per 100ml) |
| Paneer (Cottage Cheese) | 20 |
| Yoghurt | 8 |
| Quinoa | 13.11 |
| Urad Dal (Black Gram) | 23.06 |
| Peas (Dry) | 20.43 |
| Soy Milk (Unsweetened) | 3.8 (per 100ml) |
| Khoa | 16.34 |
Here are a few science-backed reasons to include sufficient high protein foods in your daily diet.
Boost Metabolism
A protein rich diet is associated with a better metabolic rate1. Including high protein foods in the diet helps boost metabolism and your body tends to burn more calories. This is advantageous in the long run as your tendency to gain weight or suffer from metabolic disorders gets reduced.
Encourage Weight Loss
If you are aiming for weight loss or healthy weight management, make sure that you consume good quality protein sources in the diet.
We burn more calories in digesting foods high in protein compared to fat or carbohydrate-rich foods. This in turn also benefits weight loss as the energy expenditure gets high.
Additionally, a high protein diet keeps you satiated for a longer duration and minimized hunger frequency. If you are unaware of this, have paneer subzi one day and aloo subzi on the next day. Notice and compare the fullness on both days, you will feel the difference.
Try including a protein source in every meal or snack of your diet, you will have fewer hunger pangs with a significant reduction in the food cravings especially for foods high in fat and sugar.
Multiple studies support this claim. One such study2 observed that satiety was notably higher post a 60% protein meal than after a 19% protein meal.
Prevent Muscle Loss
Your body need protein not only for muscle growth but for maintenance as well.
People with regular exercise schedules or those aiming to lose weight must include good quality protein rich foods in their diet. This is important as inadequate protein intake may lead to undesirable muscle loss instead of fat loss.3
The best way is to evenly distribute your protein intake throughout your meals instead of loading only one meal with high protein foods. This way your body will digest and absorb protein better keeping you satiated. It will also accelerate muscle recovery and repair in people doing intense workouts.
Support Immunity
If you tend to fall sick frequently or catch a cold, cough and fever very easily, it is time to monitor your protein intake.
It is a scientifically proven fact that a diet lacking sufficient protein increases the likelihood of infections and diseases4.
Protein are made of amino acids that significantly influence or regulate the action and response of immune cells to foreign bodies. Additionally, our bodies need protein to synthesize antibodies that fight against pathogens, bacterias, viruses or any unwanted invader.
Strengthen Bones
We all know the importance of calcium for our bone health. But, do you know adequate protein is also necessary if you want strong bones?
Experts say that people who eat more protein have better bone density and strength. The potential mechanism behind this fact is linked with protein’s role in calcium absorption in the body5. Also, protein intake promotes the synthesis of healthy bone cells and increases bone density.
Start focusing on protein intake to minimize the risk of osteoporosis in the later stages of life, especially in women, post-menopause.
Promote Healthy Ageing
Who doesn’t want to age gracefully and stay fit at every life stage?
Protein is one of the essential nutrients that help support this health goal. Maintaining adequate protein intake reduces age-related muscle loss, keeps your bones strong, and decreases the risk of metabolic disorders and injuries.
However, physical activity is also another essential aspect that should not be overlooked.
Better Blood Pressure Levels
Another benefit that you may expert from consuming the above listed protein packed foods is better blood pressure levels.
American Heart Association states people who consume the required amount of daily protein have 66% less chance of developing hypertension6. Additionally, protein also promotes healthy cholesterol levels in the body.
Beautiful Skin & Hair
We spend hours in salons and treatment centres to keep our hair and skin in good health.
But never forget that they need nourishment from the inside as well. Adequate intake of protein rich foods is vital to prevent issues like hair loss and hair thinning.
Collagen and keratin are two important components of our skin and hair, respectively. We need protein their synthesis for a healthy glowing skin and voluminous hair.
To sum up, protein intake is important but that does not mean loading your body with excessive protein.
Determining your daily calories and distributing protein as per your requirement is the key. It is also worth mentioning that high protein take does not harm our kidneys provided you dont suffer from any kidney or liver-related disorder.
People with pre-existing renal conditions should consult their doctor to understand the requirement better.
You can make different food combinations using the above-listed foods and also pair them with healthy carbs and fats for a complete nutritious meal.
Vegetarian people can consume legumes, pulses, lentils, milk, paneer, curd, soy milk, tofu, chickpeas, nuts, and seeds.
Eggs, chicken, nuts, seeds, fatty fish, low-fat dairy foods, tofu, sprouts, pulses, quinoa, and oats are a few options that can be considered during weight loss.
Egg whites, chicken, mutton, fish, dairy foods, pulses, legumes, soybean, tofu, nuts and seeds are some of the good sources of protein.
You can have omelettes, besan chela, vegetable oats, fruit yoghurt, fruit smoothies, paneer sandwiches, sprouts salad, and moong dal cheela.
Peanut butter sandwich, whole milk shakes, fruit smoothies, whole eggs with toast, rice or chapatis with dal and veggies.
Pregnant women can consider including eggs, whole pulses, legumes, quinoa, sprouts, dairy foods, chicken, nuts and seeds in their diet.
1. Eggs
2. Chicken
3. Mutton
4. Pulses & Legumes
5. Fish
6. Cottage Cheese
7. Milk
8. Yogurt
9. Tofu
10. Nuts & Seeds
Egg whites, chicken, mutton, fish, dairy foods, pulses, legumes, soybean, tofu, nuts and seeds are a few foods with high protein content.
Bodybuilders typically consume eggs, chicken breast, lean meat, pulses, peanut butter, whey protein, paneer, quinoa, and tofu.
You can make different food combinations using the protein rich foods listed above. In case you are a picky eater or have limited food availability, you can consider good-quality whey protein supplements.
Eggs, chicken, low-fat dairy foods, tofu and soy milk are a few low-calorie foods with high protein content.
Eggs, chicken, nuts, seeds, fatty fish, low-fat dairy foods, tofu, sprouts, pulses, quinoa, and oats are a few options that can be considered during weight loss.
Although there are many nutritious food options. You can have omelettes, besan chela, vegetable oats, fruit yoghurt, fruit smoothies, paneer sandwiches, sprouts salad, and moong dal cheela.
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