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There is hype about protein intake.
Especially when it comes to Gyming or any physical activity,
proteins are considered an essential macronutrient. It is
There is hype about protein intake. Especially when it comes to Gyming or any physical activity, proteins are considered an essential macronutrient. It is considered impossible to have a good physique without sufficient protein intake. Proteins are the building blocks of the body tissue. It gives the body the energy it needs to grow and develop properly. Proteins when digested, breaks down into amino acids. For an essential body functioning one needs 1 gram/kg of proteins daily. So for example if your body weight is 60 kg you need 60 gm of protein.
To fulfill their protein requirement, people often prefers to consume animal sources or processed Whey proteins. Main sources of protein includes meats, dairy products, fish and eggs. Though they are good sources of protein it is better to prefer plant sources. This is because it helps you get rid of saturated fats and high amount of cholesterol levels. Vegetarians can get a proper amount of protein. They have variety of options available to them. Almost every source of food has some of protein except for very processed foods, alcohol and oils.
Here is the list of top 8 vegetarian sources of protein available in India:-
1)Tofu: - Known as soy protein. It is made from soy. It looks like paneer but the taste may vary. 1 serving includes 100g of protein.
2)Cottage cheese: - In India it is called paneer. It is considered as one of the great source of protein. 1 serving of paneer is equivalent to 100 g
3)Legumes: - Legumes mainly consists of black beans, chickpeas and black chana. All of them have almost similar nutritional content. It is easy to consume. It can be soaked in water and later boiled. They are available on most of the grocery shops.
4)Milk: - One of the most popular source of protein. It is consumed by most of us. It is better to consume milk with jaggery or honey or it can be consumed in the form of dessert, such as kheer.
5)Peanuts: - Available in most of the grocery stores, peanuts are a good source of protein and healthy fats. You can either roast them or you can consume them in form of peanut butter.
6)Lentils: - It includes the Daals we eat daily. Mostly consumed in north India, lentils are an important part of diet. They are not a complete source of protein i.e. they dont consists of all the 9 essential amino acids but you can combine different lentils together to make it a complete source of protein.
7)Nuts: - Almonds, cashew and walnuts. They are one of the expensive sources, available mostly during winter season. Apart from protein they provide heat and heathy fats to the body.
8)Soy chunks: - They are the cheapest source of proteins. Soy chunks are easy to consume and easily available. It can be boiled and consumed in the form of your favorite gravy.