Brenda Khan
Indian diets are often skewed towards high-carb and high-fat foods and low in protein. This is especially true for vegetarians, who may struggle to find adequate sources of protein. However, there are plenty of ways to increase your protein intake while still enjoying the flavours of traditional Indian cuisine. For meat-eaters, lean meats, fish, and eggs are all excellent sources of protein. Vegetarians can turn to plant-based proteins like legumes, beans, lentils, nuts, seeds, and soy products. Chickpea flour, or besan, is another great option, as it has twice the protein content of wheat flour. To ensure you're getting enough protein, include a source of protein at every meal and aim for a daily intake of 0.8-1.2 grams of protein per kilogram of body weight.
How to Include Protein in an Indian Diet
| Characteristics | Values |
|---|---|
| Recommended daily protein intake | 0.8-1.2 grams per kilogram of body weight |
| Sources of protein | Lean meats, fish, eggs, lentils, dals, nuts, seeds, dairy products, soy-based products, legumes, beans, tofu, quinoa, chickpeas, chicken breast, tuna, salmon, shrimp, paneer (cottage cheese), curd, mushroom, peanuts, peanut milk, almond milk |
| Other recommendations | Plan meals to include a source of protein at each meal and snack, combine legumes and grains to create complete protein sources, use protein powders or supplements, replace rice and roti/chapati with jowar, bajra, or ragi rotis, use less oil for cooking, eliminate trans fats and refined vegetable oils, use desi ghee and olive oil |
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What You'll Learn
High-protein vegetarian options
Indian cuisine offers a wide variety of vegetarian sources of protein. Here are some high-protein vegetarian options to include in your diet:
Dairy Products
Dairy is a primary source of animal protein for vegetarians. This includes milk, yoghurt, cheese, and paneer. Dairy products are a complete protein source, containing all nine essential amino acids. They also have excellent absorption rates and do not contain carbohydrates, making them a high-quality protein source.
Legumes and Pulses
Legumes, such as lentils, beans, peas, and chickpeas, are excellent plant-based sources of protein. Combining legumes with grains creates a complete protein source. For example, consider pairing lentils with rice or quinoa. Chickpeas are highly versatile and can be used in various dishes, including salads, curries, or hummus.
Soy Products
Soy is a complete protein, providing all the essential amino acids. Tofu, soy milk, and textured vegetable protein (TVP) are excellent soy-based options to include in your diet. Soy products are versatile and can be used in stir-fries, curries, or as a meat alternative in sandwiches and wraps.
Nuts and Seeds
Nuts and seeds are nutrient-dense foods that provide healthy fats, fibre, and protein. Include a variety of nuts such as walnuts, almonds, and pumpkin seeds in your diet. Nut butters, such as peanut butter or almond butter, are also a tasty way to add protein to your meals or snacks.
Grains
Certain grains, such as oats and quinoa, are good sources of protein. Quinoa, in particular, is a complete protein, containing all the essential amino acids. It can be used as a substitute for rice in meals or added to salads for a protein boost.
Vegetables
Some vegetables, such as green peas and spinach, contain a decent amount of protein. Avocados and guavas also provide protein and can be added to salads, sandwiches, or smoothies.
It is important to note that while increasing your protein intake, it is crucial to maintain a balanced diet that includes other essential nutrients like healthy fats, carbohydrates, fruits, vegetables, vitamins, and minerals. Additionally, ensure that your protein consumption aligns with your daily caloric requirements and personal dietary preferences.
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High-protein non-vegetarian options
Indian cuisine offers a plethora of non-vegetarian options that are rich in protein. Here are some high-protein non-vegetarian options to include in your diet:
Lean Meats
When choosing meat, opt for lean meats such as chicken breast. Lean meats are a great source of protein and are lower in fat content compared to other meat options. You can incorporate chicken into a variety of Indian dishes, such as curries, tikkas, or kebabs.
Fish and Seafood
Fish is an excellent source of protein and is loved by many regions in India. Include fish like tuna, salmon, and shrimp in your diet. Bengalis, for example, are known for their love of fish, so you can explore Bengali recipes to incorporate more fish into your diet. Additionally, seafood options like shrimp are also high in protein.
Eggs
Eggs are a versatile and affordable source of high-quality protein. They can be prepared in a variety of ways and added to many Indian dishes. Include eggs in your breakfast, such as scrambled or boiled eggs, or use them in curries, omelettes, or as a topping on salads.
Dairy
Dairy products like paneer (cottage cheese), curd (yogurt), and milk are excellent sources of protein. Paneer is a common ingredient in Indian dishes and can be used in curries, grilled, or as a filling for snacks. Curd can be used in raitas or as a base for dips and marinades.
Legumes
Legumes, such as lentils and beans, are also a good source of protein for non-vegetarians. They are affordable and versatile, and can be added to curries, soups, salads, or used as a filling for Indian breads like kathi rolls.
Nuts and Seeds
Include nuts and seeds in your diet as they provide a good amount of protein. Options like pumpkin seeds, peanuts, and almonds can be consumed as snacks or added to dishes for a crunchy texture and nutritional boost.
Remember, while increasing your protein intake, it is important to maintain a balanced diet that includes other essential nutrients like healthy fats, carbohydrates, fruits, vegetables, vitamins, and minerals. Consult a healthcare professional for personalized advice based on your specific needs and goals.
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Balancing protein with other nutrients
While it is important to include protein in your diet, it is also crucial to balance it with other nutrients. Here are some tips for balancing protein with other nutrients in an Indian diet:
Carbohydrates
Indian diets, especially vegetarian ones, tend to be high in carbohydrates and fats and low in protein. If you are aiming to increase your protein intake, you may need to reduce your carbohydrate consumption. However, it is important to note that not all carbohydrates are unhealthy. For example, you can replace rice and roti/chapati with healthier alternatives like jowar, bajra, or ragi rotis. These options have a lower glycemic index, which means they are less likely to cause a spike in blood sugar levels and can aid in weight loss. Additionally, when preparing meals, consider using healthier oils like desi ghee and olive oil instead of trans fats and refined vegetable oils.
Healthy Fats
While reducing fat intake is important, it is crucial to distinguish between healthy and unhealthy fats. Include healthy fats in your diet, such as nuts, seeds, and oils like desi ghee and olive oil. These provide essential fatty acids and contribute to overall health.
Vitamins and Minerals
In addition to protein, ensure that your diet includes a variety of fruits and vegetables to obtain the necessary vitamins and minerals. Nutritional yeast, for example, is a good source of protein and vitamin B.
Fibre
Fibre is an important component of a balanced diet. Include fibre-rich foods such as legumes, pulses, and whole grains. These foods provide both protein and fibre, contributing to a healthy digestive system.
Calories
When increasing your protein intake, be mindful of your overall calorie consumption. While protein can help with weight management, excessive calorie intake can hinder your goals. Focus on including protein-rich foods that are also nutrient-dense, like legumes, nuts, and seeds, which provide a variety of vitamins, minerals, and healthy fats.
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High-protein snacks
Indian cuisine offers a plethora of high-protein snacks that are both delicious and nutritious. These snacks are perfect for any time of the day and can be enjoyed as a quick bite on the go or a post-workout treat. Here are some tasty and healthy high-protein snack options:
Chickpea Chaat
A refreshing and protein-rich delight, chickpea chaat combines boiled chickpeas with chopped tomatoes, onions, cucumbers, and green chillies. It is tossed with lemon juice, chaat masala, and fresh coriander, providing an excellent source of protein, fibre, and essential vitamins.
Paneer Tikka
Paneer, or Indian cottage cheese, is a high-protein and calcium-rich snack. It is prepared by marinating paneer cubes in a blend of yogurt and spices and then grilling them to perfection. You can also try the Paneer Salad, which includes fresh paneer cubes with colourful vegetables like bell peppers, cucumbers, and cherry tomatoes, tossed with a tangy dressing.
Egg Bhurji Roll
This Indian-style scrambled egg dish is cooked with onions, tomatoes, green chillies, and spices. Eggs are an excellent source of high-quality protein and can be enjoyed with whole grain toast or as a filling for wraps.
Besan Chilla
Besan chilla, made from chickpea flour, is a quick, nutritious, and gluten-free snack. Serve it hot with green chutney or yogurt. Besan has more than twice the protein content of wheat flour and a much lower glycemic index, making it a healthier alternative.
Nuts and Dried Peas
Roasted nuts like peanuts, almonds, cashews, and walnuts are a great source of protein and healthy fats. Dried peas also provide an excellent amount of protein, fats, and fibre, making them a nutritious and heart-healthy snack option.
Moong Dal Idlis
Moong dal is a good source of protein, and making idlis with moong dal is a delicious and healthy evening snack option. They are easy to prepare and promote fullness while being gentle on digestion.
In addition to these options, other high-protein snacks include fox nuts (makhana), sprouts, and lentil-based dishes. Remember to maintain a balanced diet and consult a healthcare professional for personalised dietary advice based on your specific needs and goals.
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High-protein flours
Indian cuisine is rich in both vegetarian and non-vegetarian sources of high-protein foods. However, it can be difficult for vegetarians to incorporate protein in every meal. A simple fix is to replace regular 'atta' or wheat flour with other flours with a higher protein percentage.
Besan
Besan, or chickpea flour, has 22 grams of protein per 100 grams, more than twice the protein content of wheat flour. It also has a much lower glycemic index than wheat flour, making it a healthier alternative. It is recommended to make rotis with 70-80% besan and 20-30% wheat flour, as 100% besan rotis are hard to digest and make.
Sattu
Sattu, or roasted gram flour, has a protein content of 22.4 grams per 100 grams, making it one of the richest sources of protein for Indian breads.
Soy Flour
Soy flour is available in the market and has a high protein content. However, it may be difficult to make roti or chapati with soy flour as it doesn't hold together well. A good alternative is to grind soya chunks into a fine flour, which gives an even higher protein content. This can then be mixed with other flours to make roti or paratha.
Maida
Maida is a type of wheat flour that is commonly used in India for baking. While it may not have the highest protein content, some brands offer good protein percentages (around 12.2%).
Bread Flour
For those looking to bake bread, a high-protein flour is essential to creating a strong, laminated dough. TWF offers a range of strong bread flours, including a whole wheat bread flour, that are crafted for different types of bread.
It is important to note that while increasing protein intake can have health benefits, it should be accompanied by a balanced intake of other nutrients, including healthy fats, carbohydrates, fruits and vegetables, and vitamins and minerals.
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Frequently asked questions
Lean meats, fish, eggs, lentils, dals, nuts, seeds, dairy products, and soy-based products are essential protein-rich foods in Indian diets.
The recommended dietary allowance (RDA) for protein is 0.8 g/kg body weight/day for the average sedentary adult. Athletes or active individuals have a higher protein requirement of 1.2 to 2.0 g/kg body weight for muscle repair and growth.
A high-protein Indian recipe includes boiling soya chunks and green peas, heating oil and adding cinnamon, cumin seeds, onions, ginger, garlic paste, and tomato, and then adding the peas and soya chunks along with water. Another recipe includes whisking curd with chilli powder, cumin seed powder, ginger, garlic paste, chilli, fennel seeds powder, pepper powder, besan, oil, and salt.
Vegetarians can incorporate plant-based protein sources like lentils, beans, soy products, nuts, and seeds. Tofu, pulses and dals, low-fat dairy products, and nutritional yeast are also good sources of protein for vegetarians.
A high-protein Indian diet should focus on consuming protein-rich foods while limiting carbohydrate and fat intake. It is also important to ensure variety and balance in your diet by including other essential nutrients such as healthy fats, carbohydrates, fruits, and vegetables.
