Say goodbye to protein deficiency by incorporating the novel macronutrient in your daily diet with these eight simple ways
Protein is an important macronutrient and getting enough protein is crucial for the human body to function optimally. The cereal-based Indian diet lacks protein and there is a lack of awareness among people regarding the sources, recommended intake and so on.
Protein intakes for an average adult is recommended between 0.8 and 1 gm per kg body weight per day, while the average intake for young people is around 0.6 gm per kg body weight per day.
Protein deficiency is one of the major reasons to poor muscle mass, skin, hair and nail problems, fatty liver, bone fractures, stunted growth in children, disrupted immunity, increased hunger and greater calorie intake.
An optimum intake of protein offers several potential health benefits that could help increase weight loss, enhance muscle mass, and strengthen overall health. Here are eight ways to include more protein in your daily diet and prevent protein-deficiency outcomes.
Include protein in each meal: Your protein intake per day can be fulfilled by adding protein to each meal. Research revealed small portion of protein throughout the day keeps you full for longer than adding bulk in one meal. Distribute your total protein recommendation throughout the day.
Some best sources of proteins are soybeans, lean meat, poultry, eggs, pulses, paneer, yogurt, almonds, oats, milk, broccoli, fish, quinoa, lentils and so on.
Finish your protein first: Before you reach for the carbohydrates, finish your protein first to release more peptides, a gut hormone to help you stay full for long. Additionally, high protein intake also leads to reducing the levels of ghrelin, the ‘hunger hormone’ and prevents blood sugar or insulin from rising after a meal.
Eat more whole grains: Eating more whole grains replacing their polished counterparts is a great strategy for vegans and vegetarians to add more protein to their daily meals. Whole grains such as quinoa, millets and barley are rich sources of important nutrients including vitamins, antioxidants, minerals and fiber. The Free Press