Think protein is only for gym buffs? Think again, advises celebrated clinical dietician Deepta Nagpal, who holds a specialisation in chronic disorders.
Nagpal, who served as the diet counsellor to former President Dr APJ Abdul Kalam, says that every cell in the body needs protein to function properly. From maintaining peak efficiency of one’s liver to balancing hormones, curbing sugar cravings, and keeping skin youthful, protein is a non-negotiable macronutrient.
Here Are Some Reasons Why Protein Matters
Supports Liver Health – Helps remove harmful substances & prevents fatty liver disease
Prevents Swelling – Proteins regulate fluid balance, reducing bloating & puffiness
Balances Blood Sugar – Keeps cravings in check & curbs sugar addictions
Essential for Fertility – Needed for hormone production, egg quality & reproductive health
Boosts Immunity – Strengthens white blood cells & antibodies to fight infections
Prevents Premature Ageing – Maintains collagen for firm skin, strong joints & healthy hair
Enhances Brain Function – Sharpens focus, memory & mental clarity
Simply put, protein is the key to vitality, strength and long-term health! Make high-quality protein a part of your daily routine.
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How To Incorporate Protein In Your Daily Diet?
Eggs are widely recognised as a great source of protein, with one large egg (about 50g) providing approximately 6 to 7 grams of protein. Deepta Nagpal points out that both vegetarian and non-vegetarian diets in India offer a variety of protein-rich options. Here, Nagpal lists 10 Indian foods that are excellent sources of protein and can be easily incorporated into daily meals.
Rajma (Kidney Beans)
Kidney beans, commonly paired with rice in north Indian cuisine, deliver approximately 15g of protein per cup cooked. Rajma is not only a protein powerhouse but also rich in fibre, keeping you full for longer.
Paneer
Paneer is a go-to protein source for vegetarians, containing about 20g of protein per 1/2 cup serving. Cooked commonly with palak or as a tikka dish, it is also rich in calcium, supporting strong bones and teeth.
Soya Chunks
Soya chunks are one of the richest plant-based protein sources, offering approximately 25g of protein per 50g dry weight (expands when cooked). They have a chewy texture, making them a popular meat substitute in curries, stir-fries, and biryanis.
Black Gram (Urad Dal)
Commonly used in dal makhani and idli batter, black gram offers around 18g of protein per cup cooked. When fermented, as for dosa and idli, it becomes easier to digest and absorb.
Mutton (Goat Meat, Cooked)
Mutton is a flavourful, protein-rich meat that offers approximately 21g of protein per 85g serving. It is also packed with iron and essential nutrients.
Chickpeas (Chhole/Chana)
Chickpeas are a versatile and affordable protein source, providing about 15g of protein per cup cooked. Cooked as chana masala, incorporated in salads, or made into hummus, they also offer a good amount of fibre for digestive health.
Tofu
Made from soy, tofu provides around 10g of protein per 1/2 cup serving. It is low in fat and works well in curries, stir-fries, and salads, making it a great vegan alternative to paneer.
Chicken Breast
A favourite among non-vegetarians, chicken breast provides about 26g of protein per 85g serving. It is a lean meat option and is commonly used in grilled dishes, and curries.
Masoor Dal
Lentils are a staple in Indian diets, and deliver approximately 18g of protein per cup cooked. Whether enjoyed with rice or roti, dals are easy to prepare and can be mixed for a more diverse nutrient intake.
Fish (Rohu/Pomfret)
Fish is a nutritious source of protein, delivering around 17-21g of protein per 85g serving, depending on the variety. It is also high in omega-3 fatty acids and is widely consumed in coastal regions.
These foods — with multiple options for vegetarians too — are key sources of protein and can easily fit into the daily diet of an average Indian.
However, there is no one-size-fits-all recommendation, and protein needs vary from person to person. The key to a healthy diet is variety, and mixing different protein sources ensures you receive a well-rounded range of essential nutrients for overall well-being.
The writer is a senior independent journalist.
[Disclaimer: The information provided in this article is for general informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician regarding a medical condition or health concern or before making any changes to your diet or exercise regimen.]
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