by Although we are all caught up in the middle of our daily lives, focusing on our overall well-being and good health is paramount, and while we may be tempted to follow new fads and health trends when it comes to adopting a workout routine, exercises, what remains constant is the fundamental role that diet plays in ensuring good health. Speaking of diet, one of the key macronutrients that should be present is protein where the talk of the town and for good reason, protein is present throughout our bodies, be it in our muscles, bones, skin, nails and even hair, practically every day. cell or tissue is made up of proteins.
In fact, for you to even be able to hold your phone and read this, several muscles, including those in our arms and eyes, are currently in play to ensure smooth functioning. Every little movement, action, and inner workings of our body, including building muscle, repairing daily wear and tear, cell regeneration, and strengthening immunity, depends on this macronutrient, which is correctly known as the building blocks of life.
In an interview with HT Lifestyle, Girija Damle, Clinical Nutritionist and Dietitian, shared: “It is no surprise that protein forms an essential part of our diet, with the recommended amount of protein a healthy adult should consume per day being a minimum of 0. .8 grams of protein for every kilogram of body weight and while this could equate to almost the same amount of protein as body weight (a person weighing 60 kilograms will need 50-60g of protein per day), it is not difficult meet this requirement. given the wide choice of protein-rich foods you can consume.”
Noting that, whether from plant or animal sources, what distinguishes proteins from both sources is their protein content, he revealed: “While proteins from animal sources, such as meat, fish, dairy and eggs , a boiled egg contains 6 to 8 grams of protein – considered more nutritious, often consisting of most if not all nine essential amino acids, there are also a number of protein-rich plant proteins that one can incorporate into one’s diet Whether it’s a wide variety of lentils, which are not only a staple in most Indian households, but are also high in protein, with each bowl of cooked lentils providing 14-16 grams of protein, to dried fruits and nuts like almonds, which provide about 6 grams of protein per ounce, one can easily incorporate protein into their daily diet.Whether it be a rich dal to accompany your lunch or a quinoa salad with greens for a dinner lightly, meeting the daily protein requirement is not a big hurdle to overcome. Even green plants like broccoli, spinach, and green peas are high in protein, while readily available fruits like berries, avocado, apricot, and guava are good sources of protein.”
Breaking the common misconception that plant-based proteins are not complete proteins, the nutrition expert said: “The humble soybean, a commonly used ingredient in many Asian countries, is now one of the rising stars in the culinary world. due to its rich nutritional content. A member of the legume family of vegetables, the protein content in soybeans is on par with that found even in meat. In fact, soybeans are one of the few plant foods known to contain all nine essential amino acids that are absolutely essential for the daily functioning of the body. The protein content of soybeans is around 36 to 56 percent of their dry weight, and a bowl of soybeans provides approximately 28 grams of protein, almost half of the recommended daily protein intake.
Explaining its nutritional properties, Girija Damle said: “In addition to being rich in protein, soy is an excellent source of vitamin C, Omega-3 fatty acids, folate, calcium, fiber, iron, magnesium, phosphorus and potassium, all while it is low in saturated fat. Not only are they high in protein, soy has multiple health benefits, including reducing the risk of heart disease by maintaining cholesterol levels, promoting gut health, regulating blood glucose levels, and reducing the risk of heart disease. cancer, such as breast and cervical cancer, among others. Soy is also known to reduce the risk of many long-term diseases, including diabetes, coronary heart disease, and atherosclerosis, while the treasure trove of antioxidants helps boost immunity.”
According to her, what makes soy truly a pantry ingredient is its availability and flexibility when it comes to adapting it to a number of recipes. She concluded: “From enjoying soy milk in shakes and smoothies to stir-frying tofu and preparing soy chunks so they taste exactly like meat in delicious biryani or soy kebabs, the options are endless for every palate. Whether it’s adding a handful of sprouts to a salad or adding vegetable sticks for dipping into hummus or including an egg for breakfast or a simple tofu stir-fry on the side at dinner, a conscious effort to include an adequate amount of protein in the meal. daily meals are essential. After all, the underlying question we all need to ask ourselves is: Aaj khaane mein kya protein hai?”
