1) Grains And Beans:
A number of grains and beans
are ‘complete’ proteins but they tend to be unbalanced in their amino acid ratios.
What this means is that you have to eat them in proper combinations. Another drawback is that you have to eat them in greater quantities than animal proteins to obtain an equivalent protein
They are good for sedentary people with a lower requirement of daily protein but are inadequate for you.
If you want to build muscle mass, you need a more concentrated source of protein and a better mix of branch chain amino acids that beans and grains do not provide.
These generally don’t have all the nine essential amino acids.
They contain different amounts of protein depending on the type. The green, red, yellow, brown or black, lentils offer over 17 g of protein per cup.
One cup of boiled lentils contains about 18 g protein on an average. You can turn to kidney beans
or ‘rajma’ for a protein boost though. One cup boiled kidney beans contain 15 g of protein.
This Indian diet staple contains too few proteins by itself. It only has a protein content of 5-7 percent. However, you can have the rice
and yellow pea protein combo to boost available protein.
Rice protein is high in the sulfur amino acids cysteine and methionine
, but tends to be low in lysine
and this negatively impacts its bioavailability.
And pea protein has a good quantity of lysine and lower quantities of cysteine and methionine. So, these two complement each other perfectly by offering a Protein Efficiency Ratio than rivals dairy and egg.
The rice/pea combo also has a good branch chain amino acid profile.
One cup of peas gives you about 7 g of protein. So, you can definitely try it out as it is low in carbs.
Soyabeans are one of the richest plant-based protein sources. You’ll get more than 28.5 g of protein from 1 cup of boiled soybeans. The problem with soy is that you can’t have it in large quantities as it may damage your liver in the long run.
A cup of low- fat milk
provides 8 g protein and 5-10 g of fat. It has a biological value of 80-90 and a net protein utilisation of about 81. We recommend normal milk with enough fats, as fat is actually insulin-neutral which means it does not trigger the body’s fat-saving hormone Insulin.
The protein in milk called casein makes up roughly 80 percent of the protein found in all dairy products. And it is a good protein as it is a slow-digesting because it forms “clumps” in the stomach that take 5-7 hours to digest.
When you eat casein, your blood amino acid levels rise extremely slowly and they also stay elevated for longer which means you can work out harder for longer periods.
6) Cottage Cheese
Cottage cheese’s muscle-building powers come from two different components- casein, the slow-digesting dairy protein and the good bacteria. These bacteria help you break down and absorb all the nutrients you need to get your protein intake.
So, nutritionally, Indian vegetarian diets are a mixed bag. Casein in dairy is good for you but milk is not easily digested by adults. And rice is low in proteins. And you need good amounts of Vitamin A
to digest protein that you ingest.
and vegetable proteins may contain all the essential amino acids, but the quantity of the three branch amino acids is often less than ideal, affecting their bioavailability.
But, what about animal protein- how good is it? It does contain all the essential amino acids that plant protein often does not. Let’s take a look-
On the plus side, meat and beef protein is complete and has all the essential amino acids. And it’s not particularly allergenic.
But on the other hand, it’s not particularly easy to absorb- it has about 20% usable protein by weight. It is low in micro-nutrients like vitamins and is high in calories and saturated fat. And it is fairly hard to digest, especially if you are older.
To cut it down further- you will get about 23 g of protein in a three ounce serving of beef, along with about 15 g of fat.
8) Chicken And Turkey
These two provide about 27 g of protein in a three- ounce serving, along with about 2-3 g of fat.
Is high in protein – 5 g in a three- ounce serving, it is low in carbs and has low levels of saturated fats. Plus it has Omega-3 fatty acids, nature’s wonder nutrients.
The protein is good but the fat content is a bit on the high side.
These are considered as ideal protein foods by experts but can cause allergies. One egg contains 6.2g protein.
A word of caution here- Recent studies have proven conclusively that eating more protein than recommended has been linked with weight gain, cancer
. Plus all animal foods are usually contaminated with pesticides, antibiotics and other chemicals like Arsenic which are added to make the chicken flesh look soft and fresh.