High Protien Foods

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.

The Power of Protein

Protein can help prevent obesity, osteoporosis, and diabetes. High-protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full sooner and for a longer time. The cumulative effect has obvious benefits for the health-conscious.

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.

Proteins: List of high protein food-items (approximate values):

Sr. No.Food itemServing sizeProtein/serving
1.Chicken-broiler150 g41 g
2Chicken- stewed150 g45 g
3.Fish-Salmon 150 g40.5 g
4.Fish-sockeye150 g40 g
5.Fish-Tuna150 g41 g
6.Milk 1 cup8 g
7.Egg, hen1 whole8 g
8.Hard Cheese1 oz (28 g)10 g
9.Yogurt1 cup 10 g
10.Soya Beans (cooked)1 cup 28 g
11.Soya Milk1 cup 8 to 10 g
12.Peanuts1 cup36 g
13.Cashews1 cup 20 g
14.Almonds1 cup 32 g
15.Flax Seeds1 cup32 g

You may also be interested to read the following relevant information:

Protein In Indian Food

Nutrient Chart For Indian Food


The High Protein Diet Myth