Requirement of protein and its best sources!

We often hear vegetarians saying “We don't eat eggs, fish, meat or chicken, how can we fulfill our protein requirements?”

We are often worried about “How much protein do I need in a day”?

Do You Know?

Our daily diet already provides 60-70 gms of protein, which is more than what we require. However, the quality of protein and meeting requirements of all essential amino acids might be a challenge.

So, what is the solution for vegetarians:

• Appropriate combination of cereals and pulses
• Including nuts and seeds in the diet
• Including milk in daily diet

This is the total mantra of appropriate protein intake for fulfilling your requirement. Infact, Vegetarian foods have a protein digestibility range of 75 to 85%.

How much protein do you need?

For a healthy adult (Men and Women): 0.83 grams/kg/day protein is recommended.

Isn’t it easy to calculate now “How much protein do you need?”

Include in your diet these protein rich sources:

-Pulses: Lentils, green gram, horse gram, black gram, chickpeas, kidney beans, cowpeas, soybean and green peas.

-Nuts and Seeds: Almonds, Pistachios, Cashew, Walnuts, Hazelnuts, Chia seeds, pumpkin seeds, flax seeds and sesame seeds.

-Milk: Milk products

Is only protein enough to build muscle mass?

No, it is a myth and we see people consuming extra protein, even protein powders for building muscle mass. Actually, consuming high levels of protein, especially in the form of protein supplements is not recommended.

You must know:

1. Without adequate carbohydrates and fats in the diet, dietary protein is not utilized efficiently.
2. Without adequate physical activity, proteins are not used for bodybuilding.

So vegetarians, stop worrying about the protein intake now, your diet is complete in itself.

Bust your more such myths with us.

Source:- 1.https://main.icmr.nic.in/sites/default/files/upload_documents/DGI_07th_May_2024_fin.pdf