Alternate Protein Sources of Meat Products
Created On: Mar 17, 2021
Dr. Chirag Sethi* and Dr. Swarna Anchal**
*Director, Classic Fitness Academy, New Delhi.
**Technical Writer, Classic Fitness Academy, New Delhi.
The name ‘Protein’ comes from the Greek word proteos, which means ‘primary or first place' and is important to good health. Proteins are made up of amino acids. There are 20 amino acids that help to form the thousands of different proteins in the body. Proteins are important for various functions in the body such as growth and maintenance, help in biochemical reactions, act as a messenger, boost the immune system, and used by the body as the last energy source in crucial situations. Protein is not only used for muscle growth but also in reducing fat percentage controlling blood pressure, and to help in keeping the blood sugar levels in control as well.
Protein requirement for different groups:
Generally, meat products and eggs are considered to be vital sources of protein but there are ample vegetarian foods too that have the same amount of protein. To fulfill the protein's daily requirement, these foods can be added to the meal. Here is the list of ten such foods:
(1) Peanuts are important and one of the most ignored sources of protein. Especially, when peanuts have almost the same amount of protein as chicken. In 100 gm of chicken, we get 27 gm protein while from peanuts; it is 26 gm/100 gm. They are not only rich in protein but also in good fats, and various healthy nutrients.
(2) Almonds are very rich in several vitamins and minerals along with protein. Well, 100 gm of almonds have 21.15 grams of protein. Almonds boast an impressive nutrient profile. Other beneficial components are fiber, Vitamin E, manganese, magnesium. They also contain a decent amount of copper, vitamin B2 (riboflavin), and phosphorus.
(3) Black gram or chana has been a widely used ingredient in Indian households for the many nutritional qualities that it contains. When soaked overnight, the protein content in chana increases to 17gm/100gm. Other health beneficial components are carbohydrates, fiber, folate, iron, phosphorus, copper, and manganese.
(4) Oats have gained popularity in recent years and have become an important part of fat loss diets. The main reason behind it is the high protein content (16.9gm/100gm). Along with protein; oats are also rich in fiber, magnesium, manganese, thiamine, and vitamin B1.
(5) Paneer, a widely loved ingredient contains low fat and is low on calories too but having very high protein content (14gm/100gm). Along with that, it is also rich in phosphorous, calcium, vitamin B12, selenium, riboflavin, and various other nutrients.
(6) Rajma or kidney beans are also full of nutrients like potassium, and calcium. Protein in rajma is 24gm/100gm. It is also known as poor man’s meat.
(7) Quinoa has become one of the most favorite food nowadays for all the right reasons. It is a storehouse of many vitamins and minerals and having 6.0gm/100gm of protein.
(8) Tofu is a fermented soy product and known for its protein content i.e. 8gm/100gm. Other health beneficial components are carbohydrates, fiber, fat, manganese, calcium, selenium, phosphorus, copper, magnesium, iron, and zinc.
(9) Lentils are often ignored, even though they’re an inexpensive way of getting a wide range of nutrients as they're packed with B vitamins, magnesium, zinc, and potassium. Lentils are made up of over 25% protein, which makes them an excellent meat alternative. Protein content in lentils is 9gm/100gm.
(10) Various soy products are available, including soy flour, soy protein, soy milk, soy sauce, and soybean oil. Soybeans contain antioxidants and phytonutrients that are linked to various health benefits. The protein content of soy is 26gm/100gm.
References:
(1) Craig WJ, Mangels AR (2009). Position of the American Dietetic Association: vegetarian diets. Journal of American Dietetic Association 109(7):1266-82.
(2) Gibson RS, Anne-Louise MH, Szymlek-Gay EA (2014). Is iron and zinc nutrition a concern for vegetarian infants and young children in industrialized countries? American Journal of Clinical Nutrition 100(1):459-68.
(3) Johnstone AM, Stubbs RJ, Harbron CG (1996). Effect of overfeeding macronutrients on day-to-day food intake in man. European Journal of Clinical Nutrition 50(7):418-30.
(4) Mudryj AN, Yu N, Aukema HM (2014) Nutritional and health benefits of pulses. Applied Physiology and Nutritional Metabolism 39(11):1197-204.
(5) Young VR, Pellett PL (1994) Plant proteins in relation to human protein and amino acid nutrition. American Journal of Clinical Nutrition 59(5):1203-1212.
(6) Marsh KM, Munn EA, Baines SK (2013) Protein and vegetarian diets. Medical Journal of Australia 199(4):7-10.
*Director, Classic Fitness Academy, New Delhi.
**Technical Writer, Classic Fitness Academy, New Delhi.
The name ‘Protein’ comes from the Greek word proteos, which means ‘primary or first place' and is important to good health. Proteins are made up of amino acids. There are 20 amino acids that help to form the thousands of different proteins in the body. Proteins are important for various functions in the body such as growth and maintenance, help in biochemical reactions, act as a messenger, boost the immune system, and used by the body as the last energy source in crucial situations. Protein is not only used for muscle growth but also in reducing fat percentage controlling blood pressure, and to help in keeping the blood sugar levels in control as well.
Protein requirement for different groups:
Generally, meat products and eggs are considered to be vital sources of protein but there are ample vegetarian foods too that have the same amount of protein. To fulfill the protein's daily requirement, these foods can be added to the meal. Here is the list of ten such foods:
(1) Peanuts are important and one of the most ignored sources of protein. Especially, when peanuts have almost the same amount of protein as chicken. In 100 gm of chicken, we get 27 gm protein while from peanuts; it is 26 gm/100 gm. They are not only rich in protein but also in good fats, and various healthy nutrients.
(2) Almonds are very rich in several vitamins and minerals along with protein. Well, 100 gm of almonds have 21.15 grams of protein. Almonds boast an impressive nutrient profile. Other beneficial components are fiber, Vitamin E, manganese, magnesium. They also contain a decent amount of copper, vitamin B2 (riboflavin), and phosphorus.
(3) Black gram or chana has been a widely used ingredient in Indian households for the many nutritional qualities that it contains. When soaked overnight, the protein content in chana increases to 17gm/100gm. Other health beneficial components are carbohydrates, fiber, folate, iron, phosphorus, copper, and manganese.
(4) Oats have gained popularity in recent years and have become an important part of fat loss diets. The main reason behind it is the high protein content (16.9gm/100gm). Along with protein; oats are also rich in fiber, magnesium, manganese, thiamine, and vitamin B1.
(5) Paneer, a widely loved ingredient contains low fat and is low on calories too but having very high protein content (14gm/100gm). Along with that, it is also rich in phosphorous, calcium, vitamin B12, selenium, riboflavin, and various other nutrients.
(6) Rajma or kidney beans are also full of nutrients like potassium, and calcium. Protein in rajma is 24gm/100gm. It is also known as poor man’s meat.
(7) Quinoa has become one of the most favorite food nowadays for all the right reasons. It is a storehouse of many vitamins and minerals and having 6.0gm/100gm of protein.
(8) Tofu is a fermented soy product and known for its protein content i.e. 8gm/100gm. Other health beneficial components are carbohydrates, fiber, fat, manganese, calcium, selenium, phosphorus, copper, magnesium, iron, and zinc.
(9) Lentils are often ignored, even though they’re an inexpensive way of getting a wide range of nutrients as they're packed with B vitamins, magnesium, zinc, and potassium. Lentils are made up of over 25% protein, which makes them an excellent meat alternative. Protein content in lentils is 9gm/100gm.
(10) Various soy products are available, including soy flour, soy protein, soy milk, soy sauce, and soybean oil. Soybeans contain antioxidants and phytonutrients that are linked to various health benefits. The protein content of soy is 26gm/100gm.
References:
(1) Craig WJ, Mangels AR (2009). Position of the American Dietetic Association: vegetarian diets. Journal of American Dietetic Association 109(7):1266-82.
(2) Gibson RS, Anne-Louise MH, Szymlek-Gay EA (2014). Is iron and zinc nutrition a concern for vegetarian infants and young children in industrialized countries? American Journal of Clinical Nutrition 100(1):459-68.
(3) Johnstone AM, Stubbs RJ, Harbron CG (1996). Effect of overfeeding macronutrients on day-to-day food intake in man. European Journal of Clinical Nutrition 50(7):418-30.
(4) Mudryj AN, Yu N, Aukema HM (2014) Nutritional and health benefits of pulses. Applied Physiology and Nutritional Metabolism 39(11):1197-204.
(5) Young VR, Pellett PL (1994) Plant proteins in relation to human protein and amino acid nutrition. American Journal of Clinical Nutrition 59(5):1203-1212.
(6) Marsh KM, Munn EA, Baines SK (2013) Protein and vegetarian diets. Medical Journal of Australia 199(4):7-10.
