Protein plays an important role in building strength and maintaining balanced energy levels. When it comes to food, India is a country with diverse culinary traditions. Therefore, with some planning and considerations, you can easily find some of the best and most healthy protein rich foods for your needs. These dishes are not just delicious, but also packed with nutrients. It does not matter whether you are a fitness enthusiast, an athlete or simply someone who is looking for an option to lead a healthier lifestyle, incorporating the right amount of protein rich foods in your diet can help you to achieve your energy and endurance goals.

Understanding The Role of Protein Rich Foods

Protein plays an important role in growth, repair as well as maintenance of the body tissues. They are composed of amino acids, which are known as the building blocks for muscles, enzymes, skin, and hormones. Unlike carbohydrates and fats, our body does not store protein. Therefore, it is quite imperative to consume it regularly to meet your daily intake needs. Apart from helping your body with muscle growth and repair, protein also aids in the regulation of metabolism, supports the immune functions of the body, and promotes satiety. These factors make protein a very important component of a balanced diet.

As mentioned above, India is a land with rich culinary landscapes. Different parts of India offer different cuisines and a variety of protein rich foods. They are both delicious and nutritious.

Below Mentioned are the List of Protein Rich Foods:

Dal or Lentils

Dal, or lentils, are a staple in many Indian cuisines. It is also an excellent source of plant-based protein that you can easily prepare and savor. It does not matter whether it is toor dal or masoor dal, lentils are packed with high amounts of proteins. In fact, a single cup of dal contains approximately eighteen grams of protein. They are also rich in other nutrients like fiber, iron, as well as folate, which makes them a highly nutritional addition to any meal. You can also enjoy them in the form of stews, soups or dal preparations with roti and rice.

Chana or Chickpeas

Chana or chickpeas are also another amazing source of protein that you can enjoy in an Indian diet. Just a cup of cooked chickpeas contains around fifteen grams of protein. They are high in dietary fiber, which helps in digestion and regulation of the blood sugar levels. Some of the famous chickpea dishes are chana masala, sundal, and different types of South Indian snacks made using chickpeas, coconut and spices.

Paneer or Indian Cottage Cheese

Paneer is one of the most preferred protein sources for vegetarians in India. As it is made from milk, it is rich in protein and calcium. 100 gram paneer provides around eighteen grams of protein. It is also a highly versatile ingredient and can be used for making a variety of dishes. Some of the top paneer based dishes are palak paneer, paneer tikka, salads and different types of wraps. 

Eggs

Eggs are one of the most famous and complete sources of protein rich foods you can enjoy. They also contain all the necessary amino acids required by the body. A single egg can provide around six grams of high quality protein. You can incorporate eggs into breakfasts, lunch or dinner dishes. They make a nutritious start to the day.

Quinoa

Although not native to India, quinoa has been used widely in India due to its high protein content. It is also considered as a complete protein source, which means it contains all the nine essential amino acids. One cup of cooked quinoa provides around eight grams of protein. You can also use it as a substitute for rice in dishes like pulavs, enjoyed in salads or soups. 

Almonds and Other Nuts

Nuts, particularly almonds are considered as a great source of plant-based protein. Just a handful of almonds can provide around six grams of proteins. They are also rich in healthy fats, antioxidants and fiber. This makes them a nutritious snack that you can munch on anytime of the day. Other nuts like walnuts, cashews also contribute to your daily protein intake. They can be eaten as it is or incorporated in different dishes. 

Greek Yogurt (Hung Curd)

Greek yogurt is a protein rich dairy product that has been very popular in Indian diets in the past few years. Most fitness enthusiasts and athletes choose it for the quick energy boost they offer. They also contain more protein than a regular yogurt. Just 100 grams of Greek yogurt can offer 10 grams of protein. It is also considered as an excellent source of probiotics. You can consume them plain, added to dishes like raita or as a base for smoothies. Lassi is also a famous yogurt based drink in India.

Soya Chunks

Soya chunks are made using the defatted soy beans. It is considered as an excellent protein rich foods that you can enjoy in various ways. 100 grams of soya chunks contains around fifty two grams of protein, which makes them one of the best and highest protein sources in the Indian diet. You can use soya chunks in a variety of dishes like vegetable biryani, pulavs and soya curry.

Fish

Fish is also a great source of high quality protein. It is widely consumed in all the coastal regions of India. Due to this, you will find a huge variety of fish based dishes that you can enjoy. They are not only rich in protein, but also provide omega 3 fatty acids, which can be highly beneficial for your health.  You can prepare fish in various ways like grilled, steamed, fried or through curries.

Sprouted Grains and Pulses

Sprouted grains and pulses like green gram or moong dal are excellent source of protein. Sprouting of the seeds also increases its protein content as well as enhances the bioavailability of the nutrients. You can eat sprouted pulses as salads, added to curries, or enjoyed as a healthy snack.

Conclusion

Undoubtedly protein rich foods play an important role in supporting various functions of the body. They are important to maintain ideal health, build metabolism, and maintain good energy levels. The Indian diet offers a rich diversity of protein rich foods that you can enjoy anytime of the day. All you have to do is to choose the right type of foods and ingredients to suit your health and diet needs.

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