Protein-protein-protein…This complex molecule seems to be the be-all and end-all solution – vouched by many fitness trainers and nutritionists – regarding weight management and fat loss. While there is no denying that protein and fibre help you meet your fitness goals, how much you consume (and in what form) is equally important. As such, it is essential to take a look at your diet to understand whether your protein consumption is optimum.
Addressing the same, nutritionist Brooke Richardson shared a list of foods “high in protein that aren’t” on Instagram.
1. 2 eggs (100g) = 12g of protein
2. Peanut butter (1 tbsp) = 4g protein
3. Beans (1/2 cup- 1 serve) = 7-8g protein
4. Quinoa (1 cup- 1 serve) = 8g protein
5. Average yoghurt (1 cup) = 8.5g protein
The average person (male & female) needs around 30-40g of protein per meal, Richardson said. “Now think about how you are going to achieve that with peanut butter or beans or even just 2 eggs. Grains and beans have a higher carbohydrate content than protein. Peanut butter is more a fat source than protein, and yoghurt is great but don’t think you are getting a good amount of protein when you add a dollop to your muesli.”
Protein is the building block to hormone health, blood sugar, metabolism, weight management, mood, and digestive health, Richardson said, adding that when you don’t prioritise a dense source of protein at each meal you expose yourself to cravings, energy shifts, poor sleep, weight gain, blood sugar swings, thyroid issues, and digestive issues. “I mean it. Women (particularly older women) don’t think they need protein anymore… But this couldn’t be further from the truth. A slice of bread with peanut butter for breaky isn’t going to cut it,” Richardson said.
She further mentioned that good sources of protein are
1. Red meat
2. Seafood
3. Eggs…but you need to have more than 2 and add in some cheese
4. Add a clean whey or goat protein to your smoothie
Talking about a good source of protein, Dr Nandini Sarwate, chief nutritional advisor, Utopian Drinks said whey protein – which is albumin protein – is best utilised by the body, and absorbed toos. “Egg contains about 13.5 per cent of protein and its bioavailability is the highest which is why egg is one of the best sources of natural protein,” said Dr Sarwate.
Seafood is also a good source of protein with omega-3 fatty acids. “Red meat has approximately 25 per cent protein but fat content is also higher which is why the portion size needs to be controlled and its bioavailability is lesser than that of an egg,” said Dr Sarwate.
Things to note
It’s about creating a well-rounded meal that includes good fats like ghee and coconut oil, along with carbohydrates and proteins. Clinical dietitian Garima Goyal underlined that non-vegetarian sources of protein such as seafood, meat etc are known as sources of complete protein which means they contain all the essential amino acids needed for growth and development. “Vegetarian sources of protein need to be consumed in combination to get all the essential amino acids, such as you need a cereal-pulse combination for getting complete quality of protein,” said Goyal.
According to Dr Sarwate, the ideal macronutrient ratio for most individuals is 45-65 per cent of their total calories from carbohydrates, 20-35 per cent from fat, and 10-35 per cent from protein. “For vegetarians, pulses and nuts are excellent sources of protein, while non-vegetarians can include eggs, fish, and meat in their diets,” said Dr Sarwate.
Dr Sarwate said that drastically changing one’s diet can lead to various nutritional deficiencies and health problems. “Furthermore, staying hydrated, consuming plenty of fibre-rich fruits and vegetables, and getting a good 8-hour sleep are essential for maintaining the body’s balance and overall health. These habits, along with a balanced diet, contribute to optimal well-being and vitality. Remember, simplicity and balance are key to a healthy lifestyle,” said Dr Sarwate.
