Four Protein Superfoods That Are Frequently Ignored

Four Protein Superfoods That Are Frequently Ignored

daily protein intake
India Protein Paradox, Protein 101
July 30, 2020

Right To Protein Team

Four Protein Superfoods That Are Frequently Ignored

In a world of healthy eating, power packed foods, growing food trends, and different diets it is quite natural to feel overwhelmed by the next best food to eat in our daily meals. There’s so much information floating on the Internet today, that it’s difficult to differentiate ‘right’ from ‘wrong’. And the same holds true even in the case of the macronutrient ‘protein’. Especially during the current times when building your immunity is the need of the hour. About 93% of Indians are unaware about their daily protein requirements (IMRB 2017).

To understand the situation in depth, the Right to Protein initiative reached out to 2,142 Indian mothers – the primary decision-makers of a household’s nutrition intake – across 16 cities in India for a survey conducted by commissioned research agency, Nielsen. The results of this study, titled the Protein Paradox study, highlighted that there exists a strong sense of confusion about protein among mothers, which seems to indicate that misinformation and miss-attribution are the driving forces of protein ignorance, thereby leading to protein deficiency in Indian households.

When asked to rate the richest sources of protein, most mothers surveyed were unable to correctly identify them more than 3 out of 11 items. While they correctly identified dal and pulses, eggs and milk, they underestimated the protein content in food items like peanut butter, cheese, soy, seafood and meat. As a result, most protein rich food choices made by households are limited to pulses and dairy alone.

Incorrectly perceived to have high protein content Incorrectly perceived to have low protein content Correctly perceived to have high protein content
Milk Sea food (tuna, oyster, etc.) Dal and pulses
Green leafy vegetables Soy Eggs
Fruits Paneer Nuts – cashew, almonds, etc.
Roti Peanut butter
Rice  Chicken
Curd/Buttermilk Cheese
Mutton and Lamb
  • Cheese: Pretty much everyone on planet would agree that the creamy, salty, gooey stuff, known as ‘cheese,’ is one of the most delicious foods on the planet. And we would be lying to ourselves, if we said we didn’t enjoy the running cheese from the hot pizza or toasted bread. And while cheese is often associated as unhealthy or fat food, it certainly serves up some valuable nutrition, that is largely ignored by us Indians. While some fats are bad fats, cheese is known to contain good fats- that is needed by our body to stay healthy. Additionally, certain kinds of cheese are high on protein and are healthy superfoods. Parmesan and Mozzarella cheese are known to contain high protein.

Parmesan: 3.6g protein in 10 grams

Mozzarella: 2.2g protein in 10 grams

  • Peanut Butter: In India there is a growing misconception that peanut butter should be eaten more of as a treat versus eating it regularly. Most people trying to lead a healthy life, or lose weight avoid consuming peanut butter, however, they fail to realize the nutrients and the energy source that it offers. Peanut butter is comprised of about 25% protein, making it an excellent plant-based protein source, and since peanut butter is high on fats, we completely disregard the fact that those are good fats, that should be consumed on a regular basis in small quantities to keep our body healthy.

Peanut Butter: 2.2g protein in 10 grams

  • Soya: While the lockdown has caused limited supply of meat products, soy is known to be the next best alternative. It contains dense nutrients and is a rich source of plant protein. Soy is usually favored for its versatility in Indian cuisine, although Indians themselves tend to overlook its nutritional benefits. Soy is also a rich source of fiber, iron, calcium, magnesium and some amount of omega-3 fatty acids.

Soya chunks: 5.2g protein in 10 grams

  • Seafood: Research suggests that seafood is a high-quality protein source. While the eastern culture largely consumes seafood in their daily diets, it could be easily adopted in India as well. Not only does seafood offer high amounts of protein, it has a high fullness factor, which means eating a little will help us satiate our appetite and avoid unhealthy binge. Fish like Pomfret and Mackerel offers the highest amount of protein and are easily available in India.

Mackerel: 1.9g protein in 10 grams

Pomfret: 1.7g protein in 10 grams

The right food choices often result in wholesome lifestyles. The next time you raise your plate to fill in food, start by asking yourself are you getting your daily dose on protein in this meal?

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

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