The most important benefit of the low carb diet craze is that it taught us the importance of protein. The art of being a dietitian is to learn and teach the nutritional science behind the diet. Indian pattern of eating miserably lacks protein and is dominated by carbohydrates. Therefore all Indians should learn to enhance the proportion of protein into their food. But protein isn't as affordable as other carbs.
In a study published in Nutrition Metabolism, dieters who increased their protein intake to 30 percent of their diet ate nearly 450 fewer calories a day and lost about 11 pounds over the 12-week study without employing any other dietary measures.
Vegetarians need to be a little more creative. Pairing incomplete proteins - pulses and lentils on whole-wheat roti or chapathi, or brown rice and daal , for example - can nearly compensate for complete ones. The beauty of protein is that with so many tasty options, getting your daily dose is a simple pleasure.
| Sr. No. | Food item | Serving size | Protein/serving |
|---|---|---|---|
| 1. | Chicken-broiler | 150 g | 41 g |
| 2 | Chicken- stewed | 150 g | 45 g |
| 3. | Fish-Salmon | 150 g | 40.5 g |
| 4. | Fish-sockeye | 150 g | 40 g |
| 5. | Fish-Tuna | 150 g | 41 g |
| 6. | Milk | 1 cup | 8 g |
| 7. | Egg, hen | 1 whole | 8 g |
| 8. | Hard Cheese | 1 oz (28 g) | 10 g |
| 9. | Yogurt | 1 cup | 10 g |
| 10. | Soya Beans (cooked) | 1 cup | 28 g |
| 11. | Soya Milk | 1 cup | 8 to 10 g |
| 12. | Peanuts | 1 cup | 36 g |
| 13. | Cashews | 1 cup | 20 g |
| 14. | Almonds | 1 cup | 32 g |
| 15. | Flax Seeds | 1 cup | 32 g |
Nutrient Chart For Indian Food
