84% protein deficiency in Indian vegetarian diets, says Diabetic Association

1. Protein and its benefits

Protein and its benefits

Protein, also mentioned as the building block of human body is an inevitable part of growth, development, and repair. And vegetarian food, as a rich source of protein, has been recently questioned by the Indian Diabetic Association. The panel of IDA has claimed that vegetarian diets in India are 84 percent protein deficient and the reason behind the loophole is the lack of awareness among the public.

2. The study findings

In a report, IDA has cited a study conducted by IMRB that says, 93 percent of Indians are not aware of their ideal protein requirement. Calling the Indian vegetarian diets worst, the data claims that 84 percent are deficient in protein and even 65 percent of Indian non-vegetarian diets are also deficient in protein.

3. The protein campaign

In order to overcome the problem, IDA has decided to run an awareness campaign to educate people about the importance of protein.

4. What’s the problem?

According to nutritionists, scarcity of protein content in the human body may lead to poor muscle health that can further result in impaired muscle function, poor metabolic health, and fatigue. If you don’t know, lack of protein also leads to weight gain.

5. What’s the long-term solution?

The solution lies in the problem itself. All you need to do is to recognize the food items that are rich in protein content and increase their dose in your daily diet. Also, it is suggested to include some physical activities and exercises to order to boost the muscle health. Here’s a list of easily available vegetarian food items that can spike the protein content easily.

6. Pistachio

Also considered as a rich protein vegan food, pistachio is good for weight loss and helps increase overall metabolism. To gain maximum protein, consuming a handful of pistachio is good enough for normal people.

7. Paneer

Regarded as one of the most famous protein-rich foods, it is also high in calcium, vitamin D, and phosphorus. 50 grams of paneer consumed on a daily basis is good enough for an adult body.

8. Green Peas

Low in calories, high in fibre and protein, green peas also help in keeping a check on your blood sugar. According to experts, one cup of green peas on a daily basis is good enough to make the diet rich in protein.

9. Gram Flour

With 38% protein and 20% fat content, gram flour (besan) is an ideal choice for weight loss. If you haven’t experimented with besan before, start with ¼ cup on a daily basis in form of kadhi or fritters and gradually increase the dose.

10. Milk

One glass of milk is all you need on a daily basis to lose weight and build muscles too. High in calcium and protein content, milk is also rich in vitamins and essential nutrients.