Tag: Nutrition

Proteins might be slipping out of India’s shopping cart. Here’s why!

India Protein Paradox, Protein 101
August 31, 2020

Right To Protein Team

Proteins might be slipping out of India’s shopping cart. Here’s why!

Grocery shopping trips have become a staple weekend activity in most households. Lengthy shopping lists, careful budgeting, and an occasional indulgence – they’re all a part and parcel of what it takes to keep the kitchen up and running. For some, this can be a daunting task, simply because we individuals today are spoilt for choice. For many, grocery shopping is an opportunity to experiment with a trending superfood, try the latest celebrity-endorsed diet or adopt a new healthy eating philosophy recommended by a friend – all in the bid to ‘eat right’.

But, do the choices we make at the grocery store really result in good nutrition for our family?

Several studies say No!

A 2019 study published by EAT-Lancet discovered that Indians on average eat more simple carbohydrates (rice and flour), less complex carbohydrates, less protein (both animal and plant-based), and less fruit and vegetables. Similarly, the Indian Consumer Market 2020 report revealed that in urban areas, beverages, refreshments, and processed foods account for the highest monthly expenditure, while rural households spend the most on cereals; Indians spend only one-third of their food budgets on protein-rich foods.

 This is particularly concerning since protein deficiency in India is more prevalent than it is known, with nearly 73% urban Indians being protein deficient and about 93% are unaware of their daily protein requirements (IMRB 2017).

To understand why protein isn’t finding its place in the shopping carts of most Indian households, 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 misattribution are the driving forces of protein deficiency in Indian households.

An ace celebrity Nutritionist and contributor to the protein Paradox Study, Nmami Agarwal said, “The biggest hurdle is lack of awareness about the importance of dietary protein. The major cause of concern is that most people don’t think protein is an essential component of the diet, and unlike calcium or iron deficiency, protein deficiency is still not taken very seriously […] There is a need of mass-awareness through government-led campaigns making the general population aware about the importance of protein, its sources, requirements, and health implications. Health care practitioners especially dieticians and nutritionists can raise awareness on an individual basis or conduct workshops or seminars to bridge the protein deficiency gap.”

When asked to identify common sources of plant and animal-based protein, most mothers surveyed were unable to correctly identify 8 of 11 protein-rich food items presented to them. While they correctly identified dal and pulses, eggs, and nuts like almonds as being protein-rich, they overestimated the protein content in common food items like milk, green leafy vegetables, fruits, roti, and curd. Meanwhile, extremely important protein sources, both animal-based like seafood, chicken, mutton, and lamb, as well as plant-based such as oats, millets, soy, cheese, peanut butter, and paneer were all incorrectly perceived to contain low protein content. Not only this, nearly 81% of mothers incorrectly believe that the regular Indian diet consisting of roti, dal, but rice is also enough for daily protein needs. As a result, most protein-rich food choices made by households are limited to pulses and dairy alone.

This means that while basic staples dominate the shopping list, misinformation further leads to the ignorance of protein-rich ingredients– and the foods that should be at the dining to table, remain in the grocery store aisle at the end of the shopping trip.

Therefore, here are three simple tips to reverse this detrimental pattern on your next grocery run:

  1. Make a smart shopping list with the intention to avoid missing out on essential macro and micro-nutrients
  2. Use freely available tools like the Protein Index to identify the right protein-rich foods and make your kitchen protein sufficient
  3. Opt for whole foods instead of processed or packaged foods and beware of misleading claims on product labels.

Good nutrition starts with smart choices in the grocery store. Once you take a step forward towards healthy and balanced meals with adequate protein, there is no looking back!

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.

MORE FROM

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

Carbs over Protein: Why Indian mothers could be making risky choices

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

Carbs over Protein: Why Indian mothers could be making risky choices

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Does India Really Know About Protein? Where Is The Protein Paradox Leading Us?

India Protein Paradox, Protein 101
August 31, 2020

Right To Protein Team

Does India Really Know About Protein? Where Is The Protein Paradox Leading Us?

Did you ever stop yourself from buying a bottle of peanut butter because of its fat content? Was there a time when you put down a block of cheese or packet of soy nuts because they weren’t a part of your new diet? We hate to burst your bubble, but those were high protein foods that were wrongfully ignored – and you may be a subject to India’s Protein Paradox!

When we set out to speak to over 2000 mothers (the primary decision-makers of a household’s food intake) about protein, we were met with a shocking revelation – while 95% of Indian mothers recognized protein as a macronutrient and believed it was “very important”, only 3% really understood why they should consume it at all! Moreover, a majority could not even correctly identify more than 3 protein-rich foods from a list of 11 ingredients. The survey also highlighted that about 82% of Indian mothers with kids feel that they should focus more on vitamin and energy than proteins for their children. Meanwhile, 81% of mothers were under the belief that eating basic meals with dal, rice, and roti provides adequate protein. This is evidence of the fact that in a country like India, where daily meals are carbohydrate-heavy, macronutrients like protein that have traditionally been overlooked as an important component of daily meals.

So, does India really know about protein? The short answer is, NO!

What the Protein Paradox study finally reveals is that Indian households have held on to certain misconceptions that may have directly contributed to the gradual declining of protein intake in the country (NSSO) and existing protein deficiency in India (IMRB). But it remains an under-debated issue today, making it not just a public health problem, but also a behavioral one.

What’s the solution?

With it comes to food, there is a wide-held belief that ‘we are what we eat’. The intake of the right kind of food and nutrition dictates our well-being. In fact, the year 2020 has reminded us of the importance of eating right, making good nutrition a priority, shopping mindfully, and working with sustainable solutions for long-term health and wellbeing. It’s no doubt that the foundation of health is in consuming the right kind of food, in the right quantities, and through the right sources. And this is why it is important for citizens to be nutritionally aware.

Citizens can learn more from public health awareness initiatives that have been focusing on increasing awareness about adequate protein consumption for overall better health and nutrition while debunking several myths around protein consumption in India. Referring to publicly available protein-rich food guides and tools can be used in consideration of one’s physiological status to make dietary changes at an individual level. As per the Recommended Dietary Allowance (RDA) given by the Indian Council of Medical Research (ICMR) for Indians, 0.8 gm to 1 gm protein per kg body weight, per day is sufficient to meet the basic nutritional requirements. An effective way to do so would be to ensure that at every meal, 1/4th of the plate is filled with protein.

There may be a long road ahead to solve India’s Protein Paradox for good. But it is up to us to get a jump-start by remembering to exercise our Right To Protein!

 

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.

MORE FROM

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

Carbs over Protein: Why Indian mothers could be making risky choices

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

Carbs over Protein: Why Indian mothers could be making risky choices

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Paneer Tikka Masala Recipe

Paneer Tikka Masala: A High Protein Diet

Diets And Recipes, Expert Opinion
February 27, 2020

Paneer Tikka Masala: A High Protein Diet

Paneer Tikka Masala is a delicious restaurant style gravy dish which is made by simmering paneer tikka in a spicy onion tomato based gravy. It is a dish rich in protein and can be easily made at home. Here is how to make Paneer Tikka Masala Recipe.

Paneer Tikka Masala served in a bowl.

Today, let us talk about something which is very important for our body, “Protein Intake”.

As we all know protein plays an important role in the growth of our body, as it improves muscle health, increases metabolism, builds tissues and repairs bones.

We should make sure that we consume food items which are high in protein on the daily basis.

And therefore, this year, on the occasion of the 71st Republic day in India, let me introduce you to a national health awareness campaign “Right to Protein”.

Republic Day is one of the most important days for India as the constitution came into existence this day.

It is also the day when government make all the necessary amendments and comes up with new rights and policies to improve the well-being of the nation.

So, what can be a better day to tell you about ‘Protein’ – which is so important yet overlooked, with 73% of diets in urban India being protein deficient.

You must be wondering what is “Right To Protein”? It is an initiative where a nation-wide health advocacy campaign aims at giving individuals their right to consume protein.

This campaign has launched an online general ‘protein calculator’, which will help Indians across different age-groups, to track down their daily protein intake and make necessary amendments in their everyday diet.

This “Protein-O-Meter” will ask you basic questions regarding your body profile, type of lifestyle and kind of meals consumed during the entire day.

It will then calculate the average proteins required against the amount consumed an any given day, specifically for you.

Not only this, the website will also provide you the necessary information on protein-rich foods, healthy habits, and tips.

Here is the link to Protein-O-Meter and Protein Index, www.righttoprotein.com/protein-o-meter/

As much as I like to cook, I always focus on what ingredients are being used in my recipes and do those ingredients fulfill the necessary protein requirements.

I also make sure that my meals include protein, as I have a teenage son and it is very important for his overall growth.

Paneer being my favourite ingredient which is very rich in protein, I am making a Paneer Tikka Masala today, which is one of his favourites too.

So without wasting any time, let’s dive into the recipe of Paneer Tikka Masala, so that even you can make it for your meals and include protein in your diet.

Paneer Tikka Masala is one of the famous North Indian Paneer dishes that is perfect for a simple lunch or dinner at home or a big occasion.

One more advantage of making this dish at home is that you can also make some Paneer Tikka for snacks or sides.

It is a win-win situation. Make this restaurant-style Paneer Tikka Masala at home with this easy recipe. I can assure you it is finger licking good and all your guests and family members are going to love it.

What is Paneer Tikka Masala?

Paneer Tikka Masala is a marinated, grilled cottage cheese (paneer) and vegetable skewer dunked in a rich onion tomato gravy.

Marinate chunks of paneer and vegetable (onion and bell peppers) in spiced hung curd and grill it on a tawa, grill pan, barbecue or in an oven.

To make restaurant-style paneer tikka masala at home, use Kashmiri red chilli powder, which renders a beautiful colour to paneer tikka without adding any artificial colours.

Paneer Tikka Masala Gravy

Paneer tikka masala gravy is a rich, spicy gravy, unlike paneer butter masala. It has a sweet yet spicy flavour, which is perfect to be served with naan or lachha paratha.

The gravy is made with onions and tomatoes simmered with whole spices to get the best flavour.

Can you freeze Paneer Tikka Masala?

Yes, you can freeze the marinated paneer tikka masala. It is recommended that you freeze the paneer tikka and the gravy separately.

Marinate the paneer and vegetables and marinate them before grilling.

Put them in a Ziploc or freezer safe bags and freeze for up to 3-4 days.

Freeze the gravy separately in freezer-safe bag or container for 2-3 months.

Once you are ready to serve, just thaw the paneer and gravy at room temperature for 3-4 hours.

Grill the paneer and vegetables, warm the gravy and then mix the two.

Tips to restaurant-style Paneer Tikka Masala

Use ripe and red tomatoes to get the sweetness and avoid the sour unripe tomatoes.

Make fresh paneer at home, if possible. Use fresh hung curd to marinate.

Adding Kashmiri Red Chilli Powder in place of regular chilli powder gives a nice colour to the gravy without making it too spicy.

Paneer Tikka Masala Recipe Step By Step

For Paneer Tikka:

Mix all the ingredients for the marinade in a big bowl and whisk properly.

marinade ingredients mixed in a bowl.

Now add paneer cubes, onions and capsicum to the marinate and mix gently to cover all the chunks properly. Cover it and refrigerate for at least 2 hours.

paneer cubes, capsicum and onion mixed with the marinade.

Thread the paneer, onion and capsicum on skewers and grill on a grill pan or tandoor or barbeque till done and slightly blackened. Apply little oil while grilling.

Paneer cubes, capsicum and onion threaded on skewers.

Once done, keep aside.

Grilled well.

For the gravy:

Heat oil and ghee in a pan. When the oil is hot, add all the whole spices – cloves, black peppercorn, black cardamom and cinnamon, and fry for a few seconds.

Whole spices added in hot oil.

Add grated onion to the spice mix and fry till slightly browned.

Grated onion added in the pan.

Now add ginger garlic paste and fry till onions are nicely browned.

Ginger garlic paste added in the pan.

Once the onions are golden brown, add grated tomato and tomato puree and simmer for 2-3 minutes to let the spices infuse their flavor.

Grated tomato and tomato puree added in the pan.

Add the leftover marinade from the paneer tikka, red chilli powder, turmeric powder and salt to taste and cook for a few minutes.

Leftover marinade and spice powders added in the pan.

Add a half cup of water to get the right consistency and add the grilled vegetables. Cook for 3-4 minutes till oil starts separating.

Water and grilled vegetables added in the pan.

Now add honey, lemon juice, fresh cream and kasuri methi and cook for a minute.

Honey, lemon juice, kasuri methi and fresh cream added in the pan.

Your Paneer Tikka Masala is ready to be served.

eady paneer tikka masala.

Paneer Tikka Masala Recipe

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.

MORE FROM

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

Carbs over Protein: Why Indian mothers could be making risky choices

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

Carbs over Protein: Why Indian mothers could be making risky choices

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Nutrition-rich India

Budget 2020: Driving the Agenda for a Nutrition-rich India

Expert Opinion
February 11, 2020

Budget 2020: Driving the Agenda for a Nutrition-rich India

While much has been spoken, discussed and debated on the first Budget of the new decade, one key move announced by Finance Minister Smt. Nirmala Sitharaman has been welcomed by all. With malnutrition being a major public health threat and responsible for 68% of child deaths in the country in the past year, the Rs 35,600 crore allocation to nutrition-related schemes has been appreciated by experts and masses alike.

One of the three core themes of the Union Budget this year is to strive to create a caring society, especially for women and children. And to adhere to these commitments, the government has allocated Rs 69,000 crore for the healthcare sector, of which; Rs 6,400 crore is reserved for the national-level health protection scheme – Ayushman Bharat. Implying a holistic approach towards healthcare, this allocation received a positive nod from industry experts as it is expected to increase awareness, access to facilities and make ‘better health’ a priority for all.

What does this mean?

In her budget speech, the Finance Minister recognised that the health of a mother and her child are co-related, and nutrition plays a significant role towards overall health and development of human beings This emphasis also found resonance in the funds because if these budgets are implemented well, it will certainly help the undernourished and the malnourished population in considerable manner, and at the same time, pave way for the agricultural, animal farming, and poultry production.

How will this change the situation?

As nutrition emerged to be  one of the top agendas in the budget, Poshan Abhiyan – the government’s mission launched in 2017-18 to improve the nutritional status of children (0-6 years), adolescent girls, pregnant women and lactating mothers – also saw an “unprecedented development”. The Union Minister informed that more than six lakh anganwadi workers are equipped with smartphones to upload the nutritional status of more than 10 crore households. She also announced the appointment of a task force to offer recommendations for lowering MMR (maternal mortality ratio) and improving nutritional levels.

This focus on nutrition comes at a time when India is ranked 102 out of the 117 countries where the prevalence of Malnutrition is significantly high as per the 2019, the Global Hunger Index (GHI).

 

Global Hunger Index (GHI)

 

 

 

 

 

In 2018, India accounted for about 46.6 million or one-third of the world’s stunted children basis the Global Nutrition Report. In a situation such as the above, channeling funds to improve the country’s nutritional needs is seen as a welcome move. The announcements and required cohesion seem promising as India moves towards attaining the larger goal of becoming a nutrition-rich country. And as rightly said by, India’s ‘Nutrition Man’, Basanta Kumar Kar, who was awarded the Nutrition Leadership Award 2019 – “I think this budget provides the scope and opportunities for nutrition-sensitive interventions in a substantial way. If implemented well, it can address hunger issues in India”. More importantly, this will help drive awareness on nutritional diet and concerns such as Protein energy malnutrition (PEM) which affects the child at the most crucial period of development, which can lead to permanent impairment in later life.

Awareness is still the demand of the moment

While government attention and funds are the beginning of change, self-awareness about these sources and the requirements is crucial. Protein, whether it’s consumed through grains, pulses, or even seeds, is one of the most essential macronutrient, that should be consumed in every meal, on a daily basis, to ensure our overall development and better nutrition. This awareness is also essential towards busting the popular myth; that including protein in daily diet is unaffordable.

As India moves into a new decade of growth and the Budget incorporates significant measures to improve healthcare and nutrition, it’s essential to make the right choices to gain the desired results. And that begins by learning all about these choices, starting with protein.

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.

MORE FROM

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

Carbs over Protein: Why Indian mothers could be making risky choices

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

Carbs over Protein: Why Indian mothers could be making risky choices

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

daily protein intake

Winter Healthcare: 6 Foods To Add To Your Winter Diet For A Healthy 2020

Diets And Recipes, Protein 101
February 1, 2020

Winter Healthcare: 6 Foods To Add To Your Winter Diet For A Healthy 2020

With winters approaching near, our bodies slow down, we feel like curling up in bed and drinking hot chocolate all day.  With cold and windy days, it’s tempting to fill up on unhealthy comfort foods, and while this isn’t a bad idea to do this occasionally, one should consume healthy food that helps the body stay warm and keeps them active throughout the day. The best way to keep fit in winter is to consume protein-rich foods that not only provide the body with the required fuel, but also helps to combat the winter chill in the best possible way.

Here’s a list of some foods that you must include as part of your diet in winter:

  • Fish

 Don’t we all love fish for its delicious taste? It is the best way to pack in protein this winter – fatty fish is the best in this season. You could go for trout, salmon, tuna, mackerel – the variety is endless. Add a portion to your favorite salad or use it as a filling for grilled sandwiches – it tastes amazing! The fish has healthy amino acids that helps repair tissues and keeps one full for longer hours and thereby reduces your appetite. Ensure to add fish in your diet at least two times a week.

  • Nuts and seeds

 Whether summer or winter, nuts and seeds are the best source of protein you can have! It is great when the temperature falls, especially due to its heat-inducing properties. These make for perfect snacking options – that are rich in protein and healthy fats; that is needed by our body as it serves innumerable benefits. Ensure to consume almonds, walnuts, pistachios, flax seeds, sesame seeds, cashews etc. once a day. Add it to your cereal, blend into a smoothie, sprinkle on salads or eat it as a mid-snack between your meals- whatever you prefer the most!

  • Spinach

 How can winter be complete without adding spinach to your diet? This leafy vegetable is a powerhouse of protein and fibre, as well as Vitamin A, C, K, magnesium, iron, and manganese. Spinach is a versatile vegetable that can eaten raw in salads, steamed, blended in a soup or smoothie, and sautéed with other veggies. It is a very versatile ingredient that can be used in many ways to speed up your metabolism!

  • Green peas

 One of the best ways to load up on protein, is adding green peas to your daily diet. Peas are known to be packed with proteins, fibre and carbohydrates. Believe it or not, peas are low-fat and contain zero cholesterol. Add them to curries, sandwiches or salads – the choice is all yours!

You can also find out about other whole foods that are rich in protein, using the Protein Index. The Index has been devised to provide Indians with a list of protein-rich whole food items that could help you plan your grocery list with healthy protein-rich foods.

  • Carrots

A wonder vegetable, carrots are low in calories and high in nutrients. These vegetables are loaded with proteins and beta carotene – a pigment that helps the body produce Vitamin A and is essential for eye health and important for proper growth and development. What’s more, a cup of raw carrot sticks contains only 50 calories!

  • Beetroot

Loaded with fibre, beetroot contains high amount of protein, minerals, vitamins that helps you stay warm and healthy! Some might say that beetroot is high in sugar content but guess what – it is still low in calories and contains low fat.

Bottomline:

This winter take some time to assess your 2020 goals and lifestyle habits. To achieve energy during winters, make sure you stay hydrated, eat protein rich foods in every meal, give yourself time to exercise, and regularly implement a selfcare routine.

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.

MORE FROM

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

Carbs over Protein: Why Indian mothers could be making risky choices

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

Carbs over Protein: Why Indian mothers could be making risky choices

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Importance of Protein

Importance of Protein In Our Body

Expert Opinion
January 23, 2020

Importance of Protein In Our Body

In an era where awareness about health, nutrition and fitness has taken centre stage, I am happy to see so many of us break old patterns and take that step towards better living.

Protein-o-Meter

Diet is a front runner that facilitates the well-being of not just the body but also the mind. It nourishes and replenishes you and plays a vital role in your well-being.  At each stage in your life, the nutrition content required by the body varies and as such, diet needs to be modified accordingly.

A macro nutrient responsible for everything from your toe nail to your lock of hair is protein. Protein is the building block of your body. It is easy to say that every single function of your body is dependent on protein. You cannot monopolise on protein which simply put means that protein needs to be consumed every day in the right quantity. This will help you avoid the myriad of issues that protein deficiency brings with it.

The role of protein is crucial as proteins are the building blocks of life and are responsible for the following functions:-

  1. It regulates your weight and hunger. A protein rich diet will keep you feeling full through the day and keep those nasty sugar cravings at bay.
  2. Protein is essential to maintain the muscle mass of your body. Especially as you age it is important to build the muscle mass that you naturally loose in the ageing process.
  3. A protein rich diet helps you shed unwanted fat.
  4. Protein boosts your immunity and repairs and builds your cells.

Being a vegetarian and not being able to meet my adequate protein requirement is an ongoing concern for me. This is a common concern for many Indians like me wherein, an estimated 9 /10 Indian individuals are not aware what their daily protein requirement is.

Protein-Rich Vegetarian FoodsI do try to incorporate vegetarian foods rich in proteins such as:

Grains – Jowar, Couscous, Buckwheat, Quinoa

Pulses & Sprouts – Soy Bean, Mung Bean, Chick Peas, Kidney Beans

Vegetables – Spinach, Mushroom, Peas and Edamame beans

Dairy – Tofu, Yogurt, Cheese and Paneer

Nuts – Walnuts, Soy Nuts, Pistachio and Peanuts

Consuming these sources of protein is great, but was I meeting my daily protein requirement and what would be my ideal protein requirement?

Based on your lifestyle, age and weigh the protein will differ from person to person. I came across the Protein-o-meter that is a free tool to calculate your daily protein requirement. How convenient! Quickly and simply by adding details such as your age, sex, lifestyle and it generates your daily protein requirement.

I was surprised to note that my protein requirement was higher than I would imagine. And then I stumbled upon the Right To Protein campaign, that aims to spread awareness about proteins and how consuming protein rich foods in our daily diet aids better health and overall development. It distinguishes between the vegetarian and non-vegetarian sources of protein and busts common myths surrounding the same.

Having learnt that so much is dependent on this macro nutrient, we cannot discount the importance of actively attempting to meet our protein requirement. You too can easily do this and understand better what your requirement is by visiting right to protein and accessing their simple protein calculator, known as protein-o-meter.

I would like to hear your thoughts on this and if you found that any of the above did impact you positively and made you more aware, please share your experiences by commenting below.

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.

MORE FROM

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

Carbs over Protein: Why Indian mothers could be making risky choices

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

Carbs over Protein: Why Indian mothers could be making risky choices

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Hypoproteinemia

Hypoproteinemia: Definition, causes, symptoms, treatment, and prevention

Expert Opinion
January 20, 2020

Hypoproteinemia: Definition, causes, symptoms, treatment, and prevention

Hypoproteinemia is a health condition where a person has very little blood levels of protein. Proteins are the bricks of our body; an essential nutrient which is responsible for the basic structure and can be found in all parts of body including all the vitals organs, muscles, bones, hair, skin, and nails. In fact, proteins are also responsible for making molecules such as hemoglobin (essential for carrying oxygen and CO2 throughout our body), immunoglobulins (responsible for immunity) and different enzymes (responsible for several chemical reactions and digestion in the body).

Sadly, our body cannot store protein for future use like it stores fat, thus we’re dependent on daily intake of protein for smooth functioning of our body. Protein can be obtained from various food products like dairy, eggs, fish, red meat, chicken, tofu and nuts.

Deficiency of protein can lead to different health issues like slow growth, muscle loss, weak immunity, cardiac and respiratory conditions. Severe hypoproteinemia is a life-threatening situation.

Although, this condition is seen more commonly in developing or poor countries where adequate diet or awareness about the benefits of balanced diet is lacking, it can also affect people in developed countries who have certain health conditions or don’t follow a good protein-rich diet.

Symptoms of hypoproteinemia

Symptoms of Hypoproteinemia

  • Stunted growth in children
  • Loss of muscular mass
  • Swelling in limbs, face and/or other body parts due to fluid leak through circulatory system causing edema
  • Hair loss with poor, brittle hair
  • Pitting and cracking of nails
  • Recurrent infections
  • Fatigue, poor strength, and stamina

Causes of hypoproteinemia

Hypoproteinemia is caused either due to poor dietary intake, inability to absorb proteins or excessive loss from the body.

1. Malnutrition/poor dietary intake

It will lead to protein deficiency if there isn’t enough protein in your diet. This problem can be particularly more pronounced in people having vegetarian or vegan diet. Severe protein deficiency is called kwashiorkor. Kwashiorkor is more prevalent in developing countries where majority of people cannot afford a proper diet.

2. Malabsorption /poor absorption of protein from the diet

The condition where your body is unable to absorb proteins from the diet is called malabsorption. This may occur due to several reasons like:

  • Inflammatory bowel diseases like Crohn’s disease
  • Celiac disease
  • Defects in intestines
  • Parasitic or other infections
  • Surgeries like those involving removal of intestinal parts or weight loss surgery

3. Liver conditions

Liver is responsible for production of an important protein known as albumin, which forms up to 60% of total protein in blood. Albumin transports hormones, vitamins or other substances in the body. It’s also responsible for maintaining balance of water, thus hypoalbuminemia causes fluid retention. Any condition which hinders liver function will cause hypoalbuminemia.

4. Renal conditions

Kidneys are responsible for filtering waste from blood stream. When kidneys cannot function properly proteins are leaked into urine. This condition where protein loss occurs in urine is called proteinuria. Again, this will lead to hypoproteinemia.

Treatment of protein deficiency

Treatment of protein deficiency

When the cause of hypoproteinemia is poor dietary intake it can be treated by adding higher amounts of protein in the diet. A few good sources of protein are:

  • Fish
  • Chicken
  • Red meat
  • Tofu
  • Eggs
  • Diary products like milk, cheese, yogurt
  • Legumes like pulses, soya bean, kidney beans

Good Sources of Protein

 

 

 

 

 

 

In developing countries, children suffering from kwashiorkor can be treated with RUTF (ready-to-use Therapeutic Food) made from milk powder, peanut butter, vegetable oil, sugar, added vitamins and minerals.

When hypoproteinemia occurs from other causes except poor dietary intake, the treatment of underlying cause is required:

  • Antiparasitic drugs or antibiotics are given for infections
  • Nutritional supplements given for nutrient deficiencies
  • Gluten-free diet is recommended in people with celiac disease
  • Immunosuppressants or steroids may be given to treat inflammation in intestines
  • Appropriate medication or surgery to treat liver conditions
  • Kidney transplant or dialysis to treat kidney disease

Pregnancy related hypoproteinemia

During pregnancy your body requires extra protein (along with other nutrients) to nourish your own body and the growing baby. A study (using IAAO method) recommends that average daily intake of protein should be between 79g/d in early stages to 108g/d towards full gestation.

It’s not uncommon to develop hypoproteinemia during pregnancy. The main causes are as follows:

  • Severe nausea or excessive vomiting which makes them eat less than the required amount of food
  • Strict vegetarian/vegan diet
  • Inadequate diet due to poverty

Tips To Prevent Protein Deficiency

In most cases hypoproteinemia can be prevented by taking appropriate amount of protein in the diet. The recommended dietary allowance (RDA) for protein is only 0.8 per kg body weight per day. However, this RDA of protein varies from person to person with age, gender, and type of profession. There are many online calculators available using which you can calculate your recommended dietary intake of protein, e.g. Protein-O-Meter by Right To Protein, is an online tool which helps Indians, across different age-groups, track their daily protein intake and help them make necessary health improvements by providing relevant information. The protein calculator asks basic questions on an individual’s body profile, type of lifestyle and kind of meals consumed at different times during the day to calculate one’s daily protein requirements. It further calculates the individual’s protein gap and suggests protein-rich foods for daily consumption to close the dietary gap.

Vegetarian or vegan people who cannot consume non-vegetarian sources of protein should include more of the plant products which are rich in protein like:

  • Tofu
  • Almond/Soy milk
  • Tempeh
  • Beans (soy bean, kidney bean)
  • Pulses and peas
  • Nuts
  • Peanut butter
  • Whole-grain bread

Also, if you have an underlying condition causing inhibited protein uptake or excessive protein loss like renal disease, liver disease, IBD, celiac disease, infections, you must get those treated as soon as possible.

Bottomline

Hypoproteinemia is the deficiency of protein in blood. It can be caused due to poor diet, absorption problems or excessive protein loss. Hypoproteinemia can be identified with symptoms like growth retardation, muscle loss, fluid retention, hair loss, poor nails, fatigue etc. But as rightly said ‘prevention is better than cure’, to prevent Hypoproteinemia regular consumption of protein in every meal is a must. And, to treat this condition, you need to add more proteins to your diet and/or treat underlying conditions causing poor protein absorption or excessive protein loss. You should follow up with your doctor or nutritionist to get rid of the problem in the best manner possible.

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.

MORE FROM

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

Carbs over Protein: Why Indian mothers could be making risky choices

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

Carbs over Protein: Why Indian mothers could be making risky choices

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Protein Planner

New Year, New Me: Why ‘Protein’ Is A Health Resolution To Keep

Protein 101
January 1, 2020

New Year, New Me: Why ‘Protein’ Is A Health Resolution To Keep

Most of us have indulged in holiday treats and sure does feel like we ate a year’s worth of food in the last two weeks of it. But aren’t we just done with overindulging! A clean slate of a New Year is upon us and that means some form of diet or healthy eating is on the list for 2020 resolutions. In other days, on the New Year’s Day, we’re all are staring at common resolutions – from weight loss to following a healthier diet to eating clean and starting with an exercise routine, and so on.

But almost eight of ten Indians fail to stick to their new year’s resolution of staying fit, soon after the first week of the new year[1]. This is either because resolutions chosen are highly restrictive or unsustainable. To break this cycle, it’s important to make realistic resolutions that not just improve your health but also can be followed easily in our daily lives.

This 2020, let’s make a worthy resolution of always being aware of the importance of protein in our diets and prioritize this macronutrient by filling a quarter of our plate with proteins at every meal, each day of the new year! Whether vegan, vegetarian or non-vegetarian, here’s why protein should be your food resolution for 2020:

  • Helps reduce food cravings and control appetite: When it comes to feeling full, various experts and studies have consistently expressed that eating protein-rich foods during our meals, keeps one feeling full for a longer time and decreases hunger. Consuming protein rich foods such as eggs, lentils, quinoa, chicken, paneer etc. is the simplest way to stay satisfied longer and be less prone to snacking, at all times.
  • Helps build muscle: While, protein is often associated as a food for bodybuilders, gym enthusiast, and athletes, it is a nutrient that each one of us needs in substantiate quantities to maintain muscle mass and promote muscle growth. Moreover, unlike fats and carbohydrates, our body does not store protein, so we need to consume it regularly on everyday basis.
  • Helps with weight loss: Protein-rich foods help reduce cravings and keeps one feeling full for longer hours, thereby reducing the appetite. And this is the main reason how protein helps you lose weight as it makes you eat fewer calories automatically.
  • Helps repair bones and build tissues: Proteins play a primary role in building and repairing cells, including the muscle mass that gets damaged when exercising, or performing heavy activities. Additionally, protein plays an integral role in transporting cells, serving as enzymes to support various functions performed by our body.

In 2020, you cannot go back to health or weight-loss resolutions that remind you why food restriction doesn’t work, long term. Instead think about a food-resolution revolution: 2020 will not be about eating less but eating right, especially, the required amount of protein, every day in every meal!

[1] https://newsable.asianetnews.com/life/no-will-power-82-percent-of-indian-new-year-resolutions-fail-in-january

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.

MORE FROM

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

Carbs over Protein: Why Indian mothers could be making risky choices

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

Carbs over Protein: Why Indian mothers could be making risky choices

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

protein calculator

The Power Of Adequate Protein For Better Health & Fitness

Expert Opinion, Fitness
December 31, 2019

The Power Of Adequate Protein For Better Health & Fitness

In today’s fast-paced life with multiple responsibilities and sedentary lifestyle, 70% of the population rely on ready-to-eat and ready-to-cook foods. Due to this, health and nutrition often take a back-seat as these packed foods are loaded with either fat or sugar and deficit in protein. Not only this, the majority of the Indian population are vegetarians and vegetarians are known to have higher protein deficiency as compared to non-vegetarians. Protein is a highly misunderstood macronutrient and most of the people are unaware of their adequate protein requirements.

Protein is an essential nutrient for the human body which provides a powerhouse of health benefits. It plays an important role as a building block to our bones, blood, skin, cartilage, and muscle. Whether you want to lose weight, gain strength and muscle, or want a healthy hair and skin, protein is highly required. A high-protein diet also lowers blood pressurefights diabetes and more. But what happens if you do not get the right amount of proteins in your diet? Let’s check out-

Protein Deficiency

When you’re not eating enough protein to maintain normal body function or when your intake is unable to meet your body’s requirements, your body gets protein deficient. Protein deficiency is a common threat to the Indian population. According to the recently done survey, 9 out of 10 people in India consume an inadequate amount of proteins. Most of the population is unaware of how much protein is required every day.

Protein deficiency impairs the whole body. Low protein intake can cause subtle changes in your body over time, such as muscle wasting. Loss of muscle mass is one of the first signs of inadequate protein intake. The most severe form of protein deficiency is called kwashiorkor which often occurs in children in developing countries where famine and imbalanced diets are common. Protein deficiency commonly leaves its impact on the skin, hair and nails, which are largely made of protein. It causes hair thinning, hair loss, brittle nails and flaky skin.

Apart from these, risk of bone fracture, the severity of infections, slow metabolism, mood swings, increased appetite, low energy levels and fatigue are some of the other consequences of protein deficiency.

symptoms of protein deficiency
 visible symptoms of protein deficiency

So, how much of these building blocks does a person require?

Adequate Protein Intake

Not everyone has the same protein requirement. It depends on many factors, including body weight, muscle mass, physical activity, age and current state of health. Protein requirements are generally higher in athletes, older adults and people recovering from injuries.

As per the Recommended Dietary Allowance (RDA) given by Indian Council of Medical Research (ICMR) for Indians, 0.8 to 1 gm protein per kg body weight per day is required to meet the basic nutritional requirements. It is not the specific amount you are supposed to eat every day but just a minimum amount you need to keep from getting sick.

To determine your daily protein intake, you can use an online Protein-O-Meter

Protein-O-Meter! With the vision to champion the cause of protein sufficiency and help India be more protein aware, ‘Right To Protein,’ nation-wide public health initiative has designed this. This brand aims to educate the Indian audience about the importance of protein in their daily health, fitness & wellbeing. This protein calculator is designed based on the unique Indian dietary habits which will help Indians, across different age-groups, track their daily protein intake and will also help them make necessary improvements by providing relevant information.

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!

Top protein-rich sources
Top protein-rich sources

Let’s make India a healthy nation. Fill the much-needed protein lack in your diet by including loads of protein-rich foods in your diet. The richest sources of protein include fish, meat, eggs, almonds, chicken breast, oats, cottage cheese, greek yoghurt, milk, broccoli, lean beef, tuna, quinoa, whey protein supplements, lentils, seeds, brussels sprouts, peanuts etc.

The article is written by: Dr. Seema Nanda

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.

MORE FROM

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

Carbs over Protein: Why Indian mothers could be making risky choices

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

Carbs over Protein: Why Indian mothers could be making risky choices

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

White Rice Or Quinoa: Nutritionally Which One Leads The Board?

White Rice or Quinoa: Nutritionally Which one leads the board?

Diets And Recipes
December 9, 2019

White Rice or Quinoa: Nutritionally Which one leads the board?

White rice has been one of the most commonly consumed grains over the years while, quinoa has emerged as a healthy alternative and gained attention only in the recent years.

Rice is basically a cereal grain. White rice has the husk, bran, and germ removed, which lowers its nutritional value. Quinoa, on the other hand, is the seed of the goosefoot plant and is high in nutrition. Having said that, quinoa is often referred to as a grain because of its similar nutritional and culinary properties as rice and other grains. In fact, it is a seed not only healthier than rice but also is native to South America which was first grown 5,000 years ago and belongs to same family as spinach and beets.

No wonder why quinoa has become one of the most consumed and sought-after health foods in the world, thanks to its high levels of minerals and fiber, and the fact that it is a complete protein, meaning it contains all the nine essential amino acids required to keep one healthy and nourished.

Though it’s undeniable that white rice has long made a delicious and affordable carbohydrate base for a wide variety of world cuisines, it doesn’t exactly have a stellar nutritional resume. In comparison, quinoa is rich in both fiber and protein, and contains much higher amounts of nutrients while allowing for a similar texture.

Both Rice and quinoa are used in similar ways, have their own nutritional benefits, and can often be used interchangeably in recipes. But when it comes to the healthiest option to turn to, it’s quinoa that takes the cake. Here are the 5 reasons why quinoa is more nutritious than, rice.

Benefits of Quinoa

 

Quinoa is a complete protein

For such a tiny seed, quinoa has a lot of protein. One cup of cooked has almost 8 grams of protein content. It is one of the very few vegetarian sources of protein that is complete protein. This means it contains all the nine essential amino acids your body needs.

White rice, on the other hand, is an incomplete protein, a comfort food and a single cup of rice contains 2 times lesser amount of protein thank quinoa. And while rice has a place in the healthy diet, it’s definitely high in carbs.

Including protein in your daily diet has proved to have multiple benefits such as building bones, gain muscles, repairing tissue, and reduced food cravings.

Quinoa can keep you fuller for longer –

Quinoa is rich in fiber, one cup of it contains 5 grams of fiber which is significantly higher than rice. Fiber is an important nutrient because it reduces the risk of developing heart diseases and keeps you fuller for longer. It also helps you keeping your digestive system healthy and manages your weight, controls blood circulation, and sugar level.

While, rice has only 0.6 grams of fiber as the husk and bran is removed, it has very low level of which lowers the nutritional value in comparison to quinoa.

Quinoa is rich in magnesium –

Magnesium is important for more than 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heartbeat steady, and helps bones remain strong. It also helps adjust blood glucose levels. It aids in the production of energy and protein.

A cup of quinoa has 118 milligrams (mg) of magnesium, making it one of the best food sources of the mineral. In comparison, white rice has 19 mg which is why, it is suggested to include quinoa in you daily diet over white rice.

Quinoa contains healthy carbs –

Even though, quinoa and rice have similar amounts of carbohydrates – 39 g and 44 g per cup, respectively. The quality of carbs differs. There are two types of carbs available; ‘good’ or ‘bad’, that is related to where each food falls on the glycemic index, which in turn helps you understand the food effects on the blood glucose level.

Therefore, a food which is at the upper end of the GI, such as white rice, raises blood glucose levels higher than a food on the lower end of the GI. Low-GI foods are generally ones that contain protein and fiber, such as quinoa.

Quinoa and Rice both can enhance the nutrient profile of Gluten-Free diets –

Quinoa and rice both are naturally gluten free. But quinoa has an upper hand here, as it is a great source of nutrition for those with celiac diseases or gluten intolerance. Rice, on the other hand, is a bit less nutritionally rich than quinoa.

However, the nutrition content is similar only if cross-contamination doesn’t happen during processing. Also, if you’re trying to cut flour out of your diet, both are great choices to help you stay on track.

While white rice is devoid of nutritional value and will always take the back seat in the health department, both quinoa and brown rice are super nutritious options that are good sources of minerals and fiber, are naturally gluten-free, and aid in essential bodily functions like digestion and blood sugar

All in all, Quinoa tops the list of healthy food alternatives, as it is not a grain, contains no wheat, is high in protein, comparatively low on carb, and comes in handy. It also has a host of other vitamins and minerals to keep you feeling full and light throughout the day.

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.

MORE FROM

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

Carbs over Protein: Why Indian mothers could be making risky choices

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design

Top 3 High-Protein Rich Recipes For Both Vegetarian And Non-Vegetarian Groups

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

Untitled design
,

All You Need To Know About The India Protein Score

This first-of-its-kind report rates protein content in pre-packaged foods available in India on a scale of 1 to 5 and is designed to guide consumers in purchasing what is good for them. LabelBlind® studied the food labels and nutrition data of over 6,100 prepackaged food & beverage products to identify which ‘high protein’ options can best ensure that consumers are able to meet their Recommended Daily Allowance (RDA) of protein as outlined by the Indian Council of Medical Research (ICMR).

low-carbohydrate-diet-diagram_1308-47457
,

Carbs over Protein: Why Indian mothers could be making risky choices

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.

Untitled design
,

Why Protein Is Important In A PCOS Diet?

The traditional Indian diet is a vibrant one, with various food groups coming together to serve as a satisfying meal. But with the growing sedentary lifestyles, the traditional diet can be harmful in the long run. While our mothers often modified meals to ensure proper nutrition, they accidentally cut the wrong corners. While our quantity of carbohydrate-rich rotis and parathas was on the rise, our consumption of plant and animal-based protein like the curd, millets, soy or meat took a massive dip.