Discussion related to protein intake is mostly targeted towards men. And while women’s fitness and nutritional needs are different, the intake of protein should not be blindsided. Protein is a macronutrient that is essential to building muscle mass. It is commonly found in animal products, though is also present in other sources, such as nuts and legumes. Products like Native Tongue’s Peanut Butter With Byadgi Chilli or other nut butters are a tasty alternative for maintaining the right nut intake. It is incredibly important for your health as it contains nutrients that must be consumed every day to meet your body’s needs. Protein serves a number of important functions in your body. It is made up of individual amino acids, including many that your body cannot create on its own. And has tons of benefits including improving wound healing and strengthening bones.
TC46 got in conversation with cure.fit’s Holistic Health Coach, Manasa Rajan who shares 5 things every Indian woman needs to know about sustainable high protein food plans, the restrictions, along with a few recipes.
1. Adequate protein in your diet helps you maintain muscle mass
Protein in all the large meals helps create satiety, creates consistent blood sugar. It also helps avoid overeating. One doesn’t need to increase protein as you age. It is important to maintain strength-building exercises and adequate protein in the diet to help maintain muscle mass.
2. Balance your meals rather than overloading in a single meal
A lot of food items and dishes contain protein. It is important to balance and include it in all meals rather than overload it in a single meal. A variety of sources in the diet include essentials like seeds, nuts, lentils, beans, sprouts, dark greens, vegetables and whole grains.
3. Protein powders work great as plan B but there is no substitute for ghar ka khaana
Whole food sources of protein are crucial! But when that is hard to manage through your diet, protein powders can work as a good plan B. Supplements should be carefully selected in terms of ingredients, source and quality with no nasty additives, sweeteners, chemicals.
Ideally, a whole food source like hemp, sprout based.
Of course, Everyday meals like chole, rajma, horse gram, hemp seeds, moringa and other simple daily meals can easily fulfil one’s daily protein requirement. Food items like moong, sprouts, flax and hemp seeds, kidney beans, masoor dal, moringa leaves, spirulina, tofu, tempeh, peanuts and other nuts are a good source of plant-based protein foods.
4. Vegetarians can get an adequate amount of protein by sticking to their diet
Yes, All protein is created by plants, which is consumed by animals. All essential amino acids can be found in plant foods. So, vegetarian options can be sufficient. Excess protein or high doses in animal sources don’t have all the benefits of plant proteins, like fibre rich, mineral-dense and cholesterol-free!
Protein from whole plant foods, should be the predominant source in the diet as this ensures minerals, fibre, gut health, no negative impact on kidneys, no cholesterol and is heart protective!
5. Non-vegetarians need to be mindful of animal sources of protein
People who are planning to add animal sources of protein like meat or dairy should be mindful, especially when they have kidney issues, high uric acid levels or high cholesterol, even diabetes. There are no such restrictions for people following a plant-based protein diet.
Smoothie & Snack Recipes That Provide Ample Protein
1. Berry Protein Smoothie Bowl
What You Need:
- 1 banana
- 5 dates
- ½ cup of blueberries
- ½ cup of raspberries
- ¼ cup of cashews
- 1 tablespoon of hemp protein powder or vegan protein powder
How You Make It:
- Take all the ingredients and add them to a blender.
- Blender till it forms a thick and smooth consistency.
- Serve in a bowl.
2. Date & Nuts Snack
What You Need:
- Sunflower and pumpkin seeds
- Desiccated coconut
How You Make It:
- Take your dates, cut in half ensuring 1 side is secure and remove the seeds.
- Place your almonds in the space where the seed was present.
- Press this stuffed date into your sunflower and pumpkin seeds. Make sure some of the seeds get stuck to the date.
- Roll this in desiccated coconut and enjoy!