By: Radhika Iyer Talati
The average, adult human body only requires around 45 grams to 55 grams of protein daily. However, the importance put on protein, especially through marketing in the meat industry, has resulted in people consuming more protein than actually required. Now, like anything in life, too little protein in the body has its consequences and so does too much protein. So, firstly, it is important to understand how much protein your body requires and balance your protein intake along with your intake of other nutrients your body needs, such as fats. Since almost the past 2 decades now, there has been a popular belief that in order to meet protein requirements, one needs to consume meat. So, does this mean that all vegetarians are protein deficient?
It definitely does not. In fact, there are some vegetarian foods that are highly rich in protein and provide the body a healthy amount of protein for maintenance and nourishment. Some high protein foods that can be easily incorporated in your diet are:
Chia Seeds
Chia seeds contain around 14 to 17 grams of protein. They are an easy way to consume protein daily. All you have to do is add chia seeds to your water bottle and consume once (or twice) a day! I have always been quite fond of chia seeds, due to their texture and the ease with which they can be consumed.
Lentils
Lentils, popularly called dal, are a very good and healthy source of protein. Lentils are extremely popular foods in Indian households, so most Indians are already obtaining around 18 grams of protein everyday. Lentils are also rich in antioxidants, fibers and minerals. Some lentils that are especially a good source of protein are moong dal and split green gram.
Legumes
Legumes such as Rajma and Chickpea are especially high in protein. Rajma contains up to 24 grams of protein while chickpea contains around 19 grams. Legumes are easy to make and used often in Indian kitchens as well.
Nuts
Popular nuts like almond, pistachios and cashews are high in protein. Nuts can be consumed with no preparation, making them extremely easy to consume in a day. One way I made sure everyone in my family consumed almonds was by adding it to their meals in the morning before work or school. Be sure to eat nuts daily to get your protein intake!
Vegetables and Fruits
While vegetables and fruits are not necessarily high in protein, some contain good levels of protein. Vegetables such as spinach, potatoes and broccoli contain protein. Similarly, fruits like bananas and guava carry nutritional protein as well.
Kanji Powder
Kanji powder is a beautiful concoction of protein rich flours, nuts and enhancing spices (for taste). My mother would make it for my siblings and I everyday, and to this day, I consume it every morning. I have never faced a protein deficiency. Kanji contains ingredients mentioned above such as moong, buckwheat, several crushed nuts and chickpeas. Mixes like Kanji are easy to consume for people who are on the go and need to maintain their protein levels. Additionally, Kanji is an excellent protein source for muscle building, making it a great alternative to chemically laden protein shakes.
About the Author
Radhika Iyer Talati, an Entrepreneur, Philanthropist, Mountaineer & Yogini is the Founder of Food By Anahata
