Goodness of Protein for Health and Well Being

The word ‘protein’ makes us think of gym, strength, it makes us form images of men with 17 inch biceps, carrying huge weights and posing. But how about familiarizing the word ‘protein’ with general wellbeing, proactiveness and yes definitely good looks! To begin with, just think of protein as an energy giving nutrient found naturally in animal foods such as egg, fish, chicken, milk and milk products and plant foods such as pulses, legumes, nuts and oilseeds.

Many of us have a 9-5 job, where we are stuck to a chair and our eyes glued to a screen. We look forward to our lunch time to catch up on some office gossip while hogging on colleagues dabbas. A smoke post lunch or a cup of tea/coffee to get that kick and get through the day becomes a must. Have you ever wondered why? Or is it that you are just being part of the mob?

Well, we all have heard of the famous saying ‘You are what you eat’. Indian meals typically are loaded with carbohydrates and hardly any source of protein. These carbohydrates (chapatti, rice)get digested quickly, causing a sudden rise in the level of blood sugar and consequently insulin too. Because of these happenings, tryptophan - an amino acid, gets easy entry into the brain where it gets converted to serotonin and then to melanin. Melanin is ‘nature’s sleeping pill’. That’s exactly why ‘high carbohydrate meals induce drowsiness’. If the meals are balanced to ensure intake of adequate amount of protein, the metabolic scene in your body will be different. It will shift from a lazy to a pro-active body. Hence, it does not matter whether you’re a labourer or a sedentary man; protein has some goodness for everyone. So, GET SET PRO to achieve professional excellence!

All of us want to look and feel good. The good news is that proteins help us in managing our weight too. Proteins are difficult to break down, asking the body to spend more energy. More energy spent = more calories burnt! Bang!  You are on your path to getting that toned look. Also, proteins will help to increase your muscle mass, which will indirectly increase your BMR and help you lose some weight. 

Proteins tend to stay in your stomach for a longer time, causing slower emptying of stomach and gradual release of sugar . You feel satiated and are saved from those hunger pangs. Hence, proteins are best suggested as mid-day fuels for diabetics.

Have you ever wondered why grandma asked you to apply besan on your skin or use egg to clean your hair? The secret nutrient in there is protein. Hair, skin, nails and many other body organs are made of protein. So, instead of decorating your body with protein, why not feed it?

Proteins are required for synthesis of hormones, enzymes and immune cells too. Thus, protein does play a role in general wellbeing. And of course, how can we forget the basic function of proteins – wear and tear, tissue repair, growth and development.

So whether you’re a teenager, housewife or a busy corporate person, protein deserves a good portion on your plate.

Let’s decide on the quantity – because going overboard will also cause harm.

As per ICMR recommendations, a person must consume 1gm protein / kg Ideal Body Weight.

So, if a sedentary woman is supposed to weigh 60kg, her requirement of protein will be 60g which can be met easily. Let’s see how.

For Vegetarian

• 2^1/2 cups of dal/pulse = 18 g protein
• 2 cups of milk = 10g protein
• 1 cup of curd/paneer = 7 g protein
• ½  serving of soya = 5g protein
• 2 walnuts, 4 almonds, 1tbsp of oilseeds = 6g protein
• 4 servings of carbohydrates  = 12 g protein

For Non-Vegetarian

• 1 egg = 6 g protein
• ½ serving of chicken = 13 g protein
• _1/2 serving of fish = 10 g protein
• 1 cup of dal = 7 g protein
• 2 cups of milk = 10g protein
• 4 almonds , 2 walnuts/ 1tbsp oilseed= 3g protein
• 4 servings of carbohydrate = 12g protein

Be a pro at protein. Because it is one of the major nutrients that your body requires.