It is incredibly fundamental to incorporate a sufficient amount of high protein foods into your diet to see significant health benefits. Getting sufficient protein-rich food is vital for your well-being. The Daily Value (DV) for protein is 50 grams each day. The protein intake in India is significantly less than 48 grams per day, which is the recommended amount by the Indian Council of Medical Research (ICMR). In order to make people aware about the significant role that this macronutrient plays, India celebrates National Protein Day every year on February 27. This year, we have decided to share the importance of protein and the sources from which you can derive its goodness. Read on and go through the high protein food list.
Discussing the Effects of Protein Deficiency this National Protein Day
The multiple advantages of consuming protein foods are known to all and are supported by clinical findings. Indeed, it is essential that we track our daily consumption of high protein foods and make sure we achieve a balance in our diet. A balanced diet not only means having foods with protein but foods with other essential nutrients as well. If you don’t devour sufficient protein on an everyday basis, it can even prompt a few medical conditions.
Some of these conditions that are caused purely by the deficiency of protein sources in our diet are:
1. Reduced concentration
2. Fatigue and tiredness
3. Reduced pace of recovery from the common cold and sore throat
4. Unnecessary food yearnings
5. Weak muscles
6. Irregular weight gain
Know the quantity and the appropriate quality of protein-rich food required by your body consistently. The best protein is the one that incorporates all the acids and is also bio-accessible to your body’s requirements. These include – Valine, Isoleucine, Leucine, and Glutamine. A deficiency of any of these can result in weariness and muscle ruptures. Let us make sure we make people aware of the symptoms of this macronutrient’s deficiency this National Protein Day.
Best High Protein Foods List for Your Daily Consumption
Here are the best protein diet foods that you can incorporate into your diet and encourage others to add to theirs in the light of National Protein Day:
1. Two eggs for breakfast
When wondering “what is the most protein rich food?”, most people think of eggs and rightly so. Having two eggs for breakfast will give you more than 12 gms of the nutrient, making them one of the best sources of protein. To ensure you are getting that load of nourishing advantages from your eggs, it is best to eat the entire egg rather than simply the whites. This is because the yolks are full of vitamins and minerals besides other nutrients.
Research recommends that egg protein is exceptionally bioavailable and both the egg white and the yolk assist with supporting muscle development and strength. Eggs are enriched with leucine, perhaps the most fundamental amino acid. Have a go at including eggs that are rich in Omega-3 with 6 grams of protein per serving.
2. Paneer or Cottage cheese
Paneer too is one of the best high protein foods. Around 15 grams of paneer is a great way to fulfil your daily dietary requirement of protein in diet. Paneer is a decent choice for proteins, particularly if you are a vegetarian. It contains all nine amino acids. It is especially suited for Indian eating habits as we generally have a grain-based eating pattern and paneer is among the best high protein foods.
3. Greek Yoghurt
Greek yoghurt is a good-tasting, versatile, and high protein food. It is made by eliminating whey and different fluids to create a creamier yoghurt that is higher in protein. A 7-ounce (240-gram) serving gives 17–20 grams of protein, although the same differs from brand to brand. This is about double the number of protein sources in regular yoghurt. Greek yoghurt works on the gut chemicals PYY and GLP-1, helping curb hunger pangs. This yoghurt has also been found to assist weight loss due to the presence of Conjugated Linoleic Acid (CLA).
Almonds are one of the world’s best superfoods, as they are rich in heart-friendly unsaturated fats. An almond offers 164 calories with 6 gm protein and 13 gm unsaturated fat. Highly versatile almonds can be added to rice, kheer, yoghurt, oats, salad, curd, cheddar, and oats to help you easily incorporate protein in your diet.
5. Fish and Seafood
Considered as the most energising food varieties you can consume, fish are considered the perfect intake for professional players and individuals who are recuperating from sickness as they receive a boost with Omega-3 unsaturated fats known as DHA and EPA along with proteins. The Indian Tilapia fish is an awesome food for your brain and also your muscles. You can likewise incorporate sardines, mussels, shrimps, red snapper, salmon, and shellfish in your high protein foods list.
6. Protein Shakes
The next in the high protein foods list are protein shakes. In order to ensure you consume a healthy breakfast high in protein, try adding protein shakes to your breakfast menu. Protein powders and whey supplements are the perfect addition to your regular milkshakes, fruit juices, or smoothies. You can add them even to your daals and vegetable-based shakes to create the best protein food. You can choose from protein supplements made from pea protein, soy protein or egg protein. With regards to satiety, consider going for whey protein powder. With every 28 gm of whey protein powder, you get 20 gm of protein.
7. Peanut Butter
Peanut butter is a tasty, high-protein food with a velvety surface that sets well with an assortment of foods. Studies propose that peanut butter might be related to a few medical advantages and could reduce hunger, increase fat consumption, and decrease glucose levels. Peanut butter can likewise help add to the flavour and health benefits of other natural products like apples and pears, which are enriched with fibre and cancer prevention agents yet low in protein. Hence, spreading 2 tablespoons (32 grams) of peanut butter on your foods can help you consume 7 grams of your required daily intake.
8. Nuts and Seeds
These incredible bite-size delights are a great addition to your protein diet. Some of the recommended nuts are peanuts, almonds, pecans, cashews, and seeds like flax, pumpkin, chia, and sunflower. Always note that you are not to heat or cook the seeds as this will take away all the high levels of unsaturated fats they contain. Additionally, avoid consuming any processed and bundled nuts as they are brimming with sodium.
Most grains contain a limited quantity of protein. However, quinoa is a special grain that is a rich source of protein offering 8 grams per cup of the grain. Quinoa is likewise incredibly adaptable and can be added to everything from a soup to a serving of mixed greens, or as an option in contrast to cereal for your breakfast.
Including these foods with protein to your daily diet will help fulfil your body’s requirement of the nutrient and may even reduce the symptoms one faces with its deficiency. This National Protein Day, let’s decide to create awareness regarding the important role that this macronutrient plays and take steps to improve its consumption in the country.
Frequently Asked Questions About Protein Day
Q1. What are some of the best protein foods?
Some of the excellent sources of protein include eggs, greek yoghurt, peanut butter, nuts and seeds, quinoa, fish and seafood, almonds, and so on. You can incorporate these in your daily diet to fulfil your body’s nutritional needs.
Q2. What is the easiest way to get 100 grams of protein a day?
You can fulfil your requirement of 100 grams of protein a day with a combination of natural foods and supplements. However, while focusing on protein intake, ensure that you balance out your meals with other nutrients as well.