Does Indian food give ample proteins? US-based expert lists the best dietary sources

Does Indian food give ample proteins? US-based expert lists the best dietary sources

Research shows that we only need about 10 percent of our calories to be from proteins and plant-based foods are loaded with proteins along with other essential nutrients, such as fiber, and without any of the harmful ingredients, such as cholesterol.

The study analysed 36 popular protein supplements and unearthed a troubling trend: at least 70% contained inaccurate protein content information, while about 14% contained harmful toxins.

New Delhi: India has witnessed an upswing in the use of protein supplements as many Indians are concerned that they may not be getting enough protein from their diet. However, a study published in the Journal of Medicine cast a shadow on the safety of protein powders, one of the most popular categories of products in the rapidly growing market segment. The study analysed 36 popular protein supplements and unearthed a troubling trend: at least 70% contained inaccurate protein content information, while about 14% contained harmful toxins. This poses a significant health risk as the use of these supplements increases.

In an interaction with News9Live, Dr. Zeeshan Ali, India program specialist at the US-based Physicians Committee for Responsible Medicine, spoke about the amount of proteins that one ideally must eat every day.

“Proteins are essential macronutrients that play a crucial role in maintaining our health and well-being and confusion abounds about how much protein we need, whether we are getting enough, and the healthiest protein sources. Research shows that we only need about 10 percent of our calories to be from proteins and plant-based foods are loaded with proteins along with other essential nutrients, such as fiber, and without any of the harmful ingredients, such as cholesterol. The Nutrition Awareness Index 2023, which studied awareness and accessibility of nutrition across 20 states in India, found that 8 out of 10 Indians surveyed were unaware of plant-based protein sources,” said Dr Ali.

But the good news is that a wealth of plant-based options exist, offering ample protein without the contamination risks associated with protein supplements.

Pulses: These are loaded with protein and 20 to 50 percent of the calories are derived from protein. They are also rich in fibre, iron, and folate. Tofu is particularly high in protein and 50 percent of the calories in tofu are protein-based. Vegetables: Ten to fifteen percent of the calories from most vegetables are protein-based. For example, 10 percent of the calories in onion – a staple in Indian cooking – are from protein. Whole grains (millets, brown rice, quinoa): Whole grains are rich sources of proteins and other nutrients when compared to processed grains, like white rice or maida. About 10 to 15 percent of the calories in whole grains are protein-based.

While legumes and pulses, tofu, vegetables, and whole grains are excellent choices for those seeking a safe and reliable way to boost their protein intake, these plant-based protein sources also come packed with additional health benefits, such as fiber, vitamins, and minerals. It is important to focus on a balanced diet and to rely as much as possible on minimally processed sources of nutrients.