Let’s know about Protein rich Indian food. Protein is one of the most important nutrients for our body, it is found in almost every part of our body like hair, bones, blood, tissues, muscles etc. Protein is known as a building block for the body, which is used to build our body’s muscles, make hormones and work properly, repair broken bones and develop according to the state of our body. Gives full contribution.
There are 20 types of amino acids in protein. Of these, 8 amino acids are essential, which we get from food. The remaining 12 common amino acids are produced in the body. High-quality proteins such as eggs and meat provide more muscle-building amino acids than other protein-rich foods.
Protein is absorbed in the body at different rates. For example, whey protein is digested immediately and casein, which is a protein found in milk, is digested slowly. Eggs are the main natural sources of protein. Egg is considered the king of protein in food. It contains all 20 amino acids which are easily digested. Milk is full of protein. It also contains calcium which increases the strength of the body . It is not only non-vegetarian foods that contain this amount of protein. Protein is also found in proper amount in vegetarian food.
There are some foods that have a good amount of protein. In this article, we will discuss those options and their uses:
Protein rich Indian food
Lentils are rich in protein
Dalen is a staple part of Indian thali. It is also known as vegan protein. Dal is one of the main food options in Indian cuisine. U.S. According to the Department of Agriculture, 100 grams of dal contains 8-9 grams of protein. Arhar dal , moong dal , chana dal , urad dal , masoor dal etc come under this group. You can use these pulses as stuffing in soup , dal , curry, sabzi, kofta or your roti.
Protein-rich diet is flour
Flour contains health-promoting proteins, fats and carbohydrates , which help reduce the chances of increased metabolic symptoms. It is also the best source of vitamins B1 , B2, B3, E, magnesium , iron , zinc and phosphorus which are essential for normal muscle and cell regeneration.
Vegetarian Protein Source Vegetables
The body needs protein. Every time this question arises that which food will provide good and abundant protein. There are some vegetables which are rich in protein like peas, spinach , asparagus , mushrooms , cauliflower etc.
Milk products are good source of protein
Dairy products are one of the essential food options in the Indian diet . This group includes milk , curd , paneer , buttermilk etc. 1 cup of milk contains 8 grams of protein. Along with protein, dairy products are rich in nutrients like energy, fat, calcium, phosphorus etc. If you are planning to lose weight, you can choose low-fat milk options to get complete protein. This food group can be used as milkshake, lassi, raita, tikki, masala chach, kheer , cold coffee , curry etc.
Dry-fruit and seeds for protein
Along with protein, dry fruits and seeds are also rich in energy, besides these omega 3 fatty acids, omega 6 fatty acids, vitamin E present in it help your body to function in a healthy way. In this food group you can take almonds , walnuts , cashews , pistachios , sunflower seeds , chia seeds , pumpkin seeds , flax seeds , sesame seeds etc. You can add them to your shakes, curries, salads , etc. You can also have them as a snack with tea .
Kidney bean for protein
Rajma is also known as kidney bean due to its size. U.S. According to the Department of Agriculture, 100 grams of Rajma contains 24 grams of protein. Apart from this, Rajma is also rich in energy, carbohydrates, iron, magnesium, potassium and fiber . It can be taken in the form of curry, salad, kebab etc.
Soy Products for protein-rich meal
Soy products are preferred by vegetarian lactose-intolerant people. 100 grams of soybeans contain about 40 grams of protein. But there is mixed evidence that it contains phytoestrogen compounds, which can exacerbate hormonal problems, so be sure to check with your doctor before taking it regularly. In this group, you can have soy milk , tofu or whole soybeans in your daily diet.
Green peas for protein-rich diet
Green peas are commonly used in Indian cooking to enhance the color and flavor of food. 100 grams of green peas contain 5 grams of protein. Along with protein, it also contains good amounts of fiber, vitamins A , C, K and potassium. You can also eat it in the form of ghughari (snack), ghughara (sweet), matar paneer, nimona (lentil), curry or green pea ki chaat.
Take egg for protein-rich meal
100 grams of egg contains 12 grams of protein. It also contains vitamin A, vitamin D , calcium, phosphorus, potassium, folate , choline etc., which help our body to function properly. For full absorption of the nutrients present in the egg, try to eat the whole egg (both white and yolk). You can have this superfood in the form of poached egg, egg bhurji, egg curry, boiled or sunny-side-up.
Take chicken for high biological protein
Chicken is one of the favorite foods for any non-vegetarian . Chicken is also known for its high biological value protein (high biological value protein) which is completely absorbed in our body. U.S. According to the Department of Agriculture, 100 grams of chicken contains approximately 0 grams of carbohydrates and 27 grams of protein. Apart from protein, chicken also contains vitamin B group, calcium, zinc, selenium , omega 3 fatty acids etc. in good quantity. You can have it in the form of butter chicken, soup, kebab, salad, tikka etc.
Fish for protein-rich meal
U.S. According to the Department of Agriculture, 100 grams of fish contains about 20 grams of protein. Fish is also a good source of DHA, which helps in the development of eyes, brain and nervous system . Apart from this, fish is also known for its antioxidant , anti-inflammatory and neurotrophic properties. Rawas, Bangada, Surmai, Rani, Hilsa are commonly found fishes in India. You can consume them as per availability. It can be eaten as fish curry, tikka, fish fry etc.
Oats-protein-rich cereal
Cereals are rich in carbohydrates and fiber and low in protein, but oats are one such grain that provides 12.5 grams of protein in 100 grams. But nowadays there are many processed and packaged oats available in the market, which can prove to be harmful to your health. So whenever you are buying oats, choose rolled oats or steel-cut oats instead of instant oats. You can use it as a binding in your cutlets like Daliya , Cheela , Upma , Pongal .
Black chickpea for protein
Black gram has been used since ages to strengthen the body . Apart from this, roasted black gram and jaggery have been consumed as the oldest immunity boosters . Black gram is high in fiber and has a low glycemic index , which helps in regulating your blood sugar, lipids, cholesterol levels and weight and also relieves constipation. 100 grams of black gram contains 19 grams of protein. You can have it in the form of roasted chickpeas, sprouts , kebabs, curries etc.
