Tag: Traditional Indian Diet

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

India Protein Paradox
September 23, 2020

Right To Protein Team

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

Whether one tries to eat healthier, or fuel up their body for long hours, or tries to increase their immunity to fight this pandemic, all the above have one thing in common and that is consuming protein will help them achieve all the above.  Hence, it’s smart to be sure your family is consuming enough of protein, AKA: the building block of our body, which helps our body build and repair tissues.

If you’re planning your weekly menu and confused about the dishes to include, or thinking about eating something healthy, in less time we’ve got you covered. Take a look at the below protein-rich recipes that can be made using easily accessible food sources that are sure to please your taste buds too.

Soya Chaap 

Main Ingredient: Soy

This dish is packed with the goodness of soya, which constitutes as much as 52gm of protein (per 100g serving) and is one of the best sources of plant-based protein, that can be enjoyed by both vegetarians and non-vegetarians.

Prep Time: 20 minutes

Cooking Time: 15 minutes

Serves: 2 people

Ingredients:

1/2 cup soya beans soaked overnight

1/2 cup soya chunks

1 cup all-purpose flour

Salt to taste

Water

Method:

  1. Drain and grind soaked soya beans into a fine paste.
  2. Cook soya chunks in boiling water till soft. Transfer to a cold water bowl for five minutes.
  3. Squeeze excess water and blend them into a paste.
  4. In a mixing bowl, combine both pastes, all-purpose flour, and salt. Knead the mix into a soft dough using water as required.
  5. Roll the dough into chapati-like discs and cut long, wide strips.
  6. Wrap each on a popsicle stick. Cook them in a pot of boiling water and then, allow them to cool in an ice water bowl.
  7. Marinate and grill the chaaps as a tandoori treat or add them in curries of your choice.

Paneer Tikka Wrap

Main Ingredient: Paneer

Indulge in a healthy wrap stuffed with soft and creamy paneer, which is not only a great source of protein (18.3gm per 100gm serving) but also rich in vitamin B and calcium, helping bones get stronger and reducing the risk of heart ailments.

Prep Time: 60 minutes

Cook Time: 20 minutes

Servings: 2 people

Ingredients:

1 bowl of paneer cubes

½ cup hung curd whisked

1 tsp ginger-garlic paste

1 tsp dried fenugreek leaves

¾ tsp garam masala

¼ tsp cumin powder

½ tsp coriander powder

¼ tsp turmeric powder

½ tsp red chilli powder

1 tbsp lemon juice

2 tsp gram flour

1 cup whole-wheat flour

Oil

Salt

Water

Method:

  1. Combine curd with dry spice powders, ginger-garlic paste, gram flour, lemon juice, salt, and 1 tsp oil. Adjust masalas as per taste.
  2. Mix the paneer cubes gently. Marinate for an hour.
  3. Combine flour, oil, salt, and water to knead the dough.
  4. Roll out thin roti’s and cook on both sides with little oil.
  5. Skewer marinated paneer and grill in the oven or on a non-stick pan.
  6. To assemble the wrap, line paneer tikka along the roti’s center, add onion rings and chaat masala (optional), and fold both sides.
  7. Serve hot with mint chutney.

Hyderabadi Chicken Biryani

Main Ingredient: Chicken

Lighter than its mutton version, this dish is not only full of flavor but also a protein-rich meal because chicken contains high-quality amino acids along with other nutrients such as vitamin B12, zinc, and iron.

Prep time: 30 minutes

Cooking time: 30-40 minutes

Servings: 2-3 people

Ingredients:

2 cups (500gm) chicken

½ cup thick curd whisked

1½ tbsp coriander leaves chopped

½ cup mint leaves chopped

1 tbsp ginger-garlic paste

3 green chillies slit

1 tsp red chilli powder

¼ tsp turmeric powder

1 tsp biryani masala

½ cup onion finely sliced and fried

A pinch of saffron soaked in lukewarm milk

1½ cup rice half-cooked

2 tbsp ghee

3 tbsp oil

Salt

Method:

  1. Mix curd with ginger-garlic paste, dry spice powders, mint, coriander, green chillies, half of the fried onion, and salt. Check salt and spice levels before adding the meat. Marinate for half an hour.
  2. In a deep bottom vessel, heat 2 tbsp oil, and 1 tbsp ghee. Add marinated chicken and cook for three-five minutes.
  3. Layer the meat with half-cooked rice. Sprinkle remaining mint leaves, fried onion, saffron milk, and ghee.
  4. Cover with a lid and use the dough to seal its sides (optional). Cook for 30 minutes.
  5. For an extra protein punch, add boiled eggs and serve hot with raita.

With these recipes, you can not only enjoy delicious food at home but also, get a chance to score Grade A in our Protein Report Card, an initiative that helps you self-assess your protein intake and gives you a grade of where you current consumption of protein falls.

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
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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.

WhatsApp Image 2020-09-14 at 10.41.28 AM
,

Nutrition Month 2020: Driving a Nutrition-rich India with ‘Protein Report Card’

India’s culinary diversity is known the world over – every region, state, community, and religion have its own characteristic modification to the Indian cuisine. Some are branded by their subtle taste of unique spices or grains while others are known for the use of different fruits and vegetables that are specific to a region.

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.

WhatsApp Image 2020-09-14 at 10.41.28 AM
,

Nutrition Month 2020: Driving a Nutrition-rich India with ‘Protein Report Card’

India’s culinary diversity is known the world over – every region, state, community, and religion have its own characteristic modification to the Indian cuisine. Some are branded by their subtle taste of unique spices or grains while others are known for the use of different fruits and vegetables that are specific to a region.

All You Need To Know About The India Protein Score

India Protein Paradox, India Protein Score
September 21, 2020

Right To Protein Team

All You Need To Know About The India Protein Score

With Indians now moving towards healthier and active lifestyles, the momentum behind healthy eating has been getting stronger. But, for anyone juggling a busy schedule, finding the time and energy to prepare meals from scratch can be near impossible. Enter: pre-packaged foods.

Pre-packaged foods are often criticized for their long ingredient lists, trans fats, and sodium, but not all are created equal. There are healthier options available in the market – ones with high protein and healthy fats and without artificial additives – that can supplement the use of whole foods. To ensure that you’re selecting a product that is health-supportive and meets your nutrition goals, the first step is to start reading food labels.

For most shoppers, it may be challenging to decipher if the product actually meets their dietary needs. This is a big cause for concern for both consumers and brands, especially if the decision to purchase certain foods is done with specific diets and health requirements in mind – as in the case of protein. This is why Right To Protein partnered with LabelBlind®, India’s first food rating system to develop the India Protein Score – a handy guide that can help consumers identify high protein pre-packaged food and beverages available in the market to make informed, healthier choices!

What is 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).

So, if you are in a constant battle with yourself to pick between two popular brands of your favorite food, make a selection based on its Protein Score!

The report features products from over 150 brands available in your local supermarket, across 18 categories that include whole grains, atta, savory snacks, dairy and dairy products, soy products, ready-to-eat meals, bread, breakfast cereals, and nut butter among others. If the brands that you purchase are a part of this report, you’re on the right track to becoming protein sufficient.

Why do you need it? 

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. Additionally, the Protein Paradox study also revealed that the majority mothers (the food purchase decision-makers of most Indian households) are unable to correctly identify more than 3 out of 11 protein-rich products and instead, incorrectly believe that the basic Indian diet consisting of just roti, dal and rice is enough to meet her family’s daily protein needs. As a result, Indian households hold back protein intake to a pinch with basic staples, as most protein sources remain unidentifiable.

The India Protein Score then becomes one possible solution to ensuring consumers do not overlook protein-rich foods due to lack of knowledge and understanding.

The last word

Adopting a healthy, protein-rich diet starts with knowing its Protein Score. Making this your go-to guide will help you exercise your Right To Protein!

To download the complete report, visit 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

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.

WhatsApp Image 2020-09-14 at 10.41.28 AM
,

Nutrition Month 2020: Driving a Nutrition-rich India with ‘Protein Report Card’

India’s culinary diversity is known the world over – every region, state, community, and religion have its own characteristic modification to the Indian cuisine. Some are branded by their subtle taste of unique spices or grains while others are known for the use of different fruits and vegetables that are specific to a region.

Poshan
,

Nutrition Month: Where Is Protein In A Typical Indian Diet?

India’s culinary diversity is known the world over – every region, state, community, and religion have its own characteristic modification to the Indian cuisine. Some are branded by their subtle taste of unique spices or grains while others are known for the use of different fruits and vegetables that are specific to a region.

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.

WhatsApp Image 2020-09-14 at 10.41.28 AM
,

Nutrition Month 2020: Driving a Nutrition-rich India with ‘Protein Report Card’

India’s culinary diversity is known the world over – every region, state, community, and religion have its own characteristic modification to the Indian cuisine. Some are branded by their subtle taste of unique spices or grains while others are known for the use of different fruits and vegetables that are specific to a region.

Poshan
,

Nutrition Month: Where Is Protein In A Typical Indian Diet?

India’s culinary diversity is known the world over – every region, state, community, and religion have its own characteristic modification to the Indian cuisine. Some are branded by their subtle taste of unique spices or grains while others are known for the use of different fruits and vegetables that are specific to a region.

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

Fitness, India Protein Paradox
September 16, 2020

Right To Protein Team

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

One would never say no to a good hearty Indian meal which includes roti’s, vegetables and dal, with a side serving of salad. One also wouldn’t mind topping it off with a scrumptious dessert afterward. This great Indian meal ticks all the boxes in the food pyramid that we have learned ever since we were kids. It is a meal that is rich in carbohydrates that are the body’s primary source of energy, and also comes with some amounts of protein. The typical Indian diet consists of more simple carbohydrates (rice and flour) and less protein (both animal and plant-based). This can lead to a dip in overall immunity and gaining fat even when following a controlled diet. Why? Because protein is a macronutrient required to build our muscles and has a regulatory role in synthesizing hormones and crucial immune-modulating regulators. While all the nutrients are vital for our body, some such as protein, need to be consumed more than they currently are in our daily diet.

A study conducted by The Indian Consumer Market in 2020 reported that in urban areas, beverages, refreshments, and processed foods account for the major monthly expense, while rural households spend the most on cereals. Only one-third of our food budgets are spent on protein-rich foods. A study conducted by the National Sample Survey Office (NSSO 2011-12) also reiterated the protein deficiency by stating that rural households consume 56.5g of protein, while urban households consume 55.7g, which is a lesser quantity from the survey done 1993-4.  India suffers from a Protein Paradox, and the Right to Protein initiative decided to take the first step to solve the problem.

Right to Protein commissioned Nielsen to survey over 2000 mothers, to try and understand why protein continues to slip out of daily Indian diets. The survey findings have been shocking and have helped a great deal in understanding o know why India could yet be consuming a protein-deficient diet.

While 95% of Indian mothers recognized protein as a macronutrient and believed it was necessary, only 3% really understood why they should consume it at all. Moreover, the mothers who identified protein as a macronutrient did not intend to increase the quantity in their daily diet. 82% of mothers are also under the misconception that their growing child only needs vitamin and energy rather than protein. One of the most essential things highlighted was that 81% of mothers feel that consuming regular Indian meals consisting of Dal, Roti, and Chawal is sufficient to meet the daily protein requirements. However, because of such beliefs, the actual protein requirements could easily be overlooked in our diets.

An IMRB survey in 2017 found that 73% of affluent urban Indians are protein deficient, and 93% are unaware of their daily protein requirements. These startling numbers confirm the fear that we don’t understand the problems associated with a protein-deficit diet. Issues including weak immunity that can be dangerous in the current environment and nutritional diseases like anaemia. Probable life-threatening situations like Hyperproteinaemia can also be caused by a deficit of protein in your body. Sarcopenia in kids and Protein Energy Malnutrition are also some of the disorders that can affect you if you don’t change the level of protein in your diet.

Indian Council of Medical Research (ICMR) shared a Recommended Dietary Allowance (RDA) for Indians, which states that average Indian adults need 0.8g-1gm per kg ideal body weight of protein. You can take small, simple steps in trying to follow this guideline. Do a thorough research of plant and animal-based protein sources and find out ways to add them to your daily diet. Also, ensure that the one-fourth portion of your plate is protein during meal times. The change starts with you.

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
,

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.

WhatsApp Image 2020-09-14 at 10.41.28 AM
,

Nutrition Month 2020: Driving a Nutrition-rich India with ‘Protein Report Card’

India’s culinary diversity is known the world over – every region, state, community, and religion have its own characteristic modification to the Indian cuisine. Some are branded by their subtle taste of unique spices or grains while others are known for the use of different fruits and vegetables that are specific to a region.

Poshan
,

Nutrition Month: Where Is Protein In A Typical Indian Diet?

India’s culinary diversity is known the world over – every region, state, community, and religion have its own characteristic modification to the Indian cuisine. Some are branded by their subtle taste of unique spices or grains while others are known for the use of different fruits and vegetables that are specific to a region.

cartoon-indian-family-characters-cooking-kitchen-together-concept_33099-126
,

India Home To Victims of Protein Misinformation: All You Need To Know

In the 21st century, almost all essential information is available to us at the click of a button. In the ’90s one would have to refer to the scores of newspaper articles and books to find reliable information. But thanks to the internet, modern-day technology has enabled us to access thousands of information sources such as websites, blogs, chat forums, videos, etc. to know more about our nutrition requirements and how to fulfill them. Although there exists a vast amount of information, Indians continue to struggle with achieving their nutritional goals.

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.

WhatsApp Image 2020-09-14 at 10.41.28 AM
,

Nutrition Month 2020: Driving a Nutrition-rich India with ‘Protein Report Card’

India’s culinary diversity is known the world over – every region, state, community, and religion have its own characteristic modification to the Indian cuisine. Some are branded by their subtle taste of unique spices or grains while others are known for the use of different fruits and vegetables that are specific to a region.

Poshan
,

Nutrition Month: Where Is Protein In A Typical Indian Diet?

India’s culinary diversity is known the world over – every region, state, community, and religion have its own characteristic modification to the Indian cuisine. Some are branded by their subtle taste of unique spices or grains while others are known for the use of different fruits and vegetables that are specific to a region.

cartoon-indian-family-characters-cooking-kitchen-together-concept_33099-126
,

India Home To Victims of Protein Misinformation: All You Need To Know

In the 21st century, almost all essential information is available to us at the click of a button. In the ’90s one would have to refer to the scores of newspaper articles and books to find reliable information. But thanks to the internet, modern-day technology has enabled us to access thousands of information sources such as websites, blogs, chat forums, videos, etc. to know more about our nutrition requirements and how to fulfill them. Although there exists a vast amount of information, Indians continue to struggle with achieving their nutritional goals.

Why Protein Is Important In A PCOS Diet?

Fitness, India Protein Paradox
September 15, 2020

Right To Protein Team

Why Protein Is Important In A PCOS Diet?

Research suggests that Polycystic Ovarian Syndrome (PCOS) is estimated to affect about 10 million women globally. One in every 10 women in India has PCOS, of which six are teenage girls, according to a 2015 study by PCOS Society. The condition is clinically characterized by cysts in the ovaries and endocrine abnormalities affecting women of reproductive age. As common as it may be, living with PCOS is tough. In fact, the stress of reduced fertility, acne, insulin resistance, weight gain, high blood pressure, and type 2 diabetes may increase the gravity of these very symptoms. 

While there is no ‘one best fits all approach’ solution for women with PCOS, there are two principles that most medical practitioners tend to agree on – regular exercise and a diet with adequate protein! 

Why you need protein if you have PCOS

Women suffering from PCOS must try and increase protein intake in their daily diet to tackle the symptoms of this endocrine disorder effectively. Protein not just fuels the body with calories, but it also serves as a building block for bones, muscles, skin, and blood and plays an integral role in the synthesis of hormones.

Although there’s no cure for PCOS, several studies show that a protein-rich diet can benefit women in several ways:

  • Increases metabolism: Protein accelerates the body’s metabolism, which means you burn a higher amount of calories. This is because all foods have a thermic effect, and in protein-rich foods, it is anywhere between 15-30%, much greater than that of carbohydrates or fats.
  • Helps control appetite: Protein stimulates the production of hormones that are meant to make you feel satiated and also reduce cravings.
  • Stabilizes blood sugar: All foods have a glycemic index due to which blood sugar levels increase. Since protein is digested slowly, its impact on blood sugar is much lower. The macronutrient also stimulates the release of a hormone called glucagon that raises blood glucose levels and counteracts the action of insulin.

What you need to eat

Most foods fit into a healthy eating plan for PCOS but adding good protein sources is a must.  Look for plant-based protein such as soy, beans, hummus, peanut butter, eggs, etc. and vegetarian meat substitutes, and fats such as olive oil, nuts, and avocado. Need a simple guide to help you do so? Simply refer to Right To Protein’s Protein Index for good whole food protein options for a PCOS-friendly diet –

  • Almonds: 4 g protein
  • Eggs: 3 g protein
  • Milk: 3 g protein
  • Quinoa: 8 g protein
  • Oatmeal: 11 g protein
  • Lentils: 18 g protein
  • Cottage Cheese: 28 g protein
  • Soybeans: 29 g protein
  • Chicken Breast: 53 g protein

Eat these high protein foods in combination with high-fiber grains to slow down the absorption of the carbohydrate and keep insulin levels low. As per the Recommended Dietary Allowance (RDA) given by the Indian Council of Medical Research (ICMR) for Indians, 0.8 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.

The bottom line

Protein is an important macronutrient for PCOS. Do your best to start the day with a good protein source, along with some fat, fiber, and healthy carb. Ultimately, making informed lifestyle changes is an important first step for sustained health and wellbeing.

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

WhatsApp Image 2020-09-14 at 10.41.28 AM
,

Nutrition Month 2020: Driving a Nutrition-rich India with ‘Protein Report Card’

India’s culinary diversity is known the world over – every region, state, community, and religion have its own characteristic modification to the Indian cuisine. Some are branded by their subtle taste of unique spices or grains while others are known for the use of different fruits and vegetables that are specific to a region.

Poshan
,

Nutrition Month: Where Is Protein In A Typical Indian Diet?

India’s culinary diversity is known the world over – every region, state, community, and religion have its own characteristic modification to the Indian cuisine. Some are branded by their subtle taste of unique spices or grains while others are known for the use of different fruits and vegetables that are specific to a region.

cartoon-indian-family-characters-cooking-kitchen-together-concept_33099-126
,

India Home To Victims of Protein Misinformation: All You Need To Know

In the 21st century, almost all essential information is available to us at the click of a button. In the ’90s one would have to refer to the scores of newspaper articles and books to find reliable information. But thanks to the internet, modern-day technology has enabled us to access thousands of information sources such as websites, blogs, chat forums, videos, etc. to know more about our nutrition requirements and how to fulfill them. Although there exists a vast amount of information, Indians continue to struggle with achieving their nutritional goals.

blog-now
,

How Can the Next Generation Reverse India’s Protein Decline?

As dietary patterns differ in India from region to region, the nation easily exhibits a range of diverse eating habits. Although there seems to be no dearth of food options according to taste and preferences, unfortunately India continues to be faced with a nutrition problem. Time and again, global reports have indicated that India would not meet its nutrition targets and the reasons are somehow attributed to poor consumption practices. One of the most crucial factors for better heath nourishment is protein.

WhatsApp Image 2020-09-14 at 10.41.28 AM
,

Nutrition Month 2020: Driving a Nutrition-rich India with ‘Protein Report Card’

India’s culinary diversity is known the world over – every region, state, community, and religion have its own characteristic modification to the Indian cuisine. Some are branded by their subtle taste of unique spices or grains while others are known for the use of different fruits and vegetables that are specific to a region.

Poshan
,

Nutrition Month: Where Is Protein In A Typical Indian Diet?

India’s culinary diversity is known the world over – every region, state, community, and religion have its own characteristic modification to the Indian cuisine. Some are branded by their subtle taste of unique spices or grains while others are known for the use of different fruits and vegetables that are specific to a region.

cartoon-indian-family-characters-cooking-kitchen-together-concept_33099-126
,

India Home To Victims of Protein Misinformation: All You Need To Know

In the 21st century, almost all essential information is available to us at the click of a button. In the ’90s one would have to refer to the scores of newspaper articles and books to find reliable information. But thanks to the internet, modern-day technology has enabled us to access thousands of information sources such as websites, blogs, chat forums, videos, etc. to know more about our nutrition requirements and how to fulfill them. Although there exists a vast amount of information, Indians continue to struggle with achieving their nutritional goals.

blog-now
,

How Can the Next Generation Reverse India’s Protein Decline?

As dietary patterns differ in India from region to region, the nation easily exhibits a range of diverse eating habits. Although there seems to be no dearth of food options according to taste and preferences, unfortunately India continues to be faced with a nutrition problem. Time and again, global reports have indicated that India would not meet its nutrition targets and the reasons are somehow attributed to poor consumption practices. One of the most crucial factors for better heath nourishment is protein.

India Protein Paradox: Find Out Why Indian Households Ignore Protein Intake

India Protein Paradox, Protein 101
August 31, 2020

Right To Protein Team

India Protein Paradox: Find Out Why Indian Households Ignore Protein Intake

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.

According to the Indian Council of Medical Research (ICMR), the ideal amount of protein we should consume is 50g and 48g for people living in urban and rural areas, respectively. A more recent Indian Consumer Market 2020 report confirmed that we, as Indians, only spend about one-third of our food budget on protein-rich food. With that data combined with a few other research studies, there is no doubt that there is a massive protein deficit in the diets of Indian households. But what really makes our homes consume less protein? To find the answers, Right to Protein, conducted a 16-city study with over 2000 mothers of children between 6-18 years of age only to discover the Protein Paradox – a unique muddle of knowledge, practice and perceptions answering the many reasons why many Indian household remain protein deficit.

Here are the three key findings stemming from India’s Protein Paradox –

Protein Paucity: Poor protein knowledge resulting to low intake

Knowing that protein is a vital macro-nutrient and taking active steps to include the correct amount of protein in your diet are two very different aspects. About 8 out of 10 mothers are aware of the former, but there is limited knowledge on the actual benefits of including protein in adequate quantities in daily diet. As high as 82% of mothers from mini metros like Ahmedabad, Bangalore, and Hyderabad couldn’t correctly associate protein intake to its functions leading to less protein intake in everyday meals.

Protein psych: The abundance of misinformation

In addition to lacking the right knowledge, myths and misconceptions dilute the importance of protein in India. More than 85% of mothers believe that consumption of protein could lead to weight gain and that they would prioritize the consumption of vitamins and carbohydrates. Another misconception that plagues the Indian households is that protein consumption is a requirement only for ‘bodybuilders’ or that all protein food sources are expensive to meet the required amount of daily protein intake. Another widespread misconception that undermines protein consumption across households is that proteins are challenging to digest and should only be consumed during breakfast. Misinformation despite the awareness of as a macronutrient remains one of the key paradoxes discovered in this study.

Protein pinch: The sources remain a mystery

Even if a mother takes the initiative to bring about dietary changes and is shielded from all misinformation, the sources of protein remain a mystery to them. Majority of mothers surveyed could only identify 3 out of 11 protein-rich ingredients. Despite 85% of mothers believing that protein is essential to health, their knowledge of protein sources didn’t go beyond pulses and dairy. This leads to 81% of mothers incorrectly believing that rotidal, and rice are enough to satisfy the daily protein needs.

So, the next time to notice any of India’s protein paradoxes, call them out to resolve them and spread the 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.

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India’s culinary diversity is known the world over – every region, state, community, and religion have its own characteristic modification to the Indian cuisine. Some are branded by their subtle taste of unique spices or grains while others are known for the use of different fruits and vegetables that are specific to a region.

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In the 21st century, almost all essential information is available to us at the click of a button. In the ’90s one would have to refer to the scores of newspaper articles and books to find reliable information. But thanks to the internet, modern-day technology has enabled us to access thousands of information sources such as websites, blogs, chat forums, videos, etc. to know more about our nutrition requirements and how to fulfill them. Although there exists a vast amount of information, Indians continue to struggle with achieving their nutritional goals.

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How Can the Next Generation Reverse India’s Protein Decline?

As dietary patterns differ in India from region to region, the nation easily exhibits a range of diverse eating habits. Although there seems to be no dearth of food options according to taste and preferences, unfortunately India continues to be faced with a nutrition problem. Time and again, global reports have indicated that India would not meet its nutrition targets and the reasons are somehow attributed to poor consumption practices. One of the most crucial factors for better heath nourishment is protein.