‘Dal’, a staple in every Indian household, is viewed as a rich source of protein by many, especially those consuming a vegetarian diet. However, in recent years, dietitians have tackled this myth, reiterating that ‘dal’ is primarily a source of carbohydrates. While the ‘dals’ which are made up of lentils, provide many nutritional benefits, fibre and some protein, the overestimation of their protein content can lead to an imbalance in the diet. Protein, an essential macronutrient, is often called the building block of the body, however, it has been seen that the average Indian diet is lacking in this crucial component. After all, protein is important for everyone, not just bodybuilders!
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The Indian Diet
The Indian diet is very varied, differentiating across states and regions. India also had the highest number of vegetarians, with 38% of its population identifying as ‘vegetarian’. Diets are also very personalized, with some consuming eggs or only certain types of meat, yet the average Indian diet is deficient in protein. While many factors come into play to cause this such as lack of access to proper nutrition, a lack of awareness is also an issue.
What is Protein and Why is it Important?
Protein is one of the macronutrients, found in every cell of the body. These complex molecules are made up of amino acids and help maintain muscle, bone and tissue health. They are also essential for various bodily functions such as metabolism, movement, cellular communication, muscle repair and more.
The body requires 20 different types of amino acids to function properly, which combine in different ways to make protein. Of these, 11 are non-essential amino acids, meaning that the body can produce them itself. However, the other 9 are ‘essential’ which means the body can’t make them and you can only get them through food. This is another reason why considering the protein and essential amino content in your food is important for your health.
A high-protein diet has also proven beneficial for those trying to lose weight or suffering from metabolic and hormonal issues such as PCOS. Protein makes you feel more full, controlling your appetite and some studies show that it can increase your metabolic rate, meaning you burn more calories.
How Much Protein Do You Need?
There has been much debate about how much protein one really needs to eat every day. The answer varies for every person, depending on activity level, age, sex, muscle mass, and overall health.
The daily recommended amount of protein for sedentary adults is about 0.8 g per kilogram of body weight, according to The National Academy of Medicine. However, athletes or people trying to build or maintain muscle mass would require more, with about 1.5-2 grams per kg daily. Further, these recommendations can also differ depending on if you’re pregnant, breastfeeding, or have an existing medical condition.
Protein-rich Foods
Recently Bollywood Dietitian Suman Agrawal, spoke about healthy habits and the protein problem amongst Indians, on Ranveer Allahbadia’s popular podcast. She said, “First-class proteins are those which have all the essential amino acids and they can only be found in animal source proteins like eggs, chicken, fish, etc. Then you have milk, yogurt, paneer and cheese, which are first-class protein but vegetarian. The other option of proteins for vegetarians are pulses, which are second-class proteins (don’t have all essential amino acids) and need to be combined with other foods to be made complete.” She also emphasized that nuts cannot be used as a primary source of protein because their fat content is very high.
Lean meats: Options like fish, chicken, turkey, beef, and pork are rich sources of protein and many nutrients like iron and zinc.
Dairy products: Especially for vegetarians, options like milk, cheese, paneer and yogurt are great as they are rich in protein, calcium, and nutrients. Greek yogurt is also a higher protein option.
Lentils and legumes: On average 1 cup of cooked dal contains around 8 to 15 grams of protein and 15 to 30 grams of carbohydrates.
Soy products: Tofu and tempeh are very high in protein, especially for vegetarians and vegans. Half a cup of tofu has 14 grams of protein.
Eggs: They are a great source of complete protein and essential amino acids, along with vitamins, minerals and healthy fats.
Nuts and seeds: They include healthy fats, vitamins, minerals and some protein. But, it is important to be mindful of the portions as they are high in fats and calories.
