Almost 80% of our Indian population does not reach their daily protein requirements, and 90% are unaware of their daily protein requirements. 9 out of 10 people do not get enough protein on a daily basis. Are you among them?
We are all aware of the importance of protein in our diet in this day and age, thanks to the proliferation of the Internet, but we frequently come across statements like –
- Almost 80% of our Indian population does not meet their daily protein requirements and 90% of the Indian population is unaware of their daily protein requirements.
- 9 out of 10 people do not get enough protein on a daily basis.
- According to the most recent National Family Health Survey (NFHS-5) statistics, nearly one in every four Indians is obese.
This may make one question what the problem is, and while we all know that protein is vital, lack of information about the importance of proteins aside from muscle growth, misconceptions about which foods contain protein, and how much protein to consume are some of the key reasons for this. “Proteins do a lot more than simply growing muscles,” said Azhar Ali Sayed, Healthtech StartUp Founder and Health and Wellness Coach.
He stated, “Less protein equals protein insufficiency.” He asserted that proteins are directly or indirectly involved in practically every function of the human body. Protein deficiency is characterised by major health concerns, poor energy levels, weariness, weakness, and recurrent illness. Protein aids in brain function, metabolism, injury recovery, keeping various sections of the body healthy, and even keeping the body fuller for longer.” Now that we know how protein may help us, let’s look at how much protein we should eat and what foods we should eat to keep fit and healthy.
“Though this element would differ from person to person based on their age, sex, activity levels, and clinical problems, for the general population, body weight (kg) 1.4 to 2.2 gms of protein for males and body weight (kg) 1 to 1.6 gms of protein for women is a healthy range,” Azhar Ali Sayed stated. It should be emphasised that not all proteins are created equal; bioavailability and amino acid profile differ, making certain sources superior to others.”
“Proteins are a group of amino acids, and amino acids are further split into essential amino acids and non-essential amino acids,” he explained.
There are nine necessary amino acids that our bodies cannot generate on their own, therefore looking for full protein sources on your plate is the best recommendation. What are the finest complete protein sources? And how much protein can they provide? This is something that many people are unaware of. It is very difficult for vegetarians and vegans to achieve their daily protein requirements. ”
The health expert recommended the following foods based on their protein level to help you achieve your daily protein requirements:
- A 100g serving of beef contains around 20 to 24g of protein.
- Paneer has around 24g of protein per 100g.
- 3 whole eggs provide around 18g of protein.
- Soya Chunks 100g 52g Protein
- 100g Soya Bean, White has around 38g protein.
- 100g Soya Bean, Brown has around 35g protein.
- 30g Hemp Seeds yield around 10g
- 30g pistachios provide around 7g of protein.
- 30g of watermelon seeds provide around 10g of protein.
- One glass of cow’s milk contains around 10g of protein.
“Mix and mix the combinations from the above list to properly satisfy your daily protein requirements,” Azhar Ali Sayed said. This one modification in your diet can help you lose weight, feel more energetic, keep your blood sugars constant, recover faster, and avoid weakness and becoming sick frequently.”