Protein is an integral part of a balanced diet. This makes the diet more effective. However, many Indian vegetarians find it difficult to include enough protein in their diet, often mistakenly assuming that some common foods are high in protein when they may not be.
Mohita Mascarenhas, nutritionist and weight loss coach, explains how many Indians think that certain foods like sattu, dal, chia seeds and some other sources are high in protein, when in fact they contain very minimal amounts protein. They do not meet our daily protein needs.
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Here are the products she listed:
Dal
Dal or pulses are a staple of Indian cuisine, found on almost every plate, and often assumed to provide adequate protein. But Mohita emphasized the actual contribution of the dal protein. She said, “Most Indians think that one katori (bowl) of dal is good enough to meet their needs, but one katori does not contain more than four to five grams of protein.”
An accident
The nutritionist revealed that the same is true of beloved Sattu. Indians often use satta. It is prepared from dry roasted grains and is also called roasted gram flour. Many, according to the nutritionist, treat it as a protein powder, overestimating its nutritional value. She said, “Everyone seems to think it’s some kind of protein powder when there’s no more than five to seven grams of protein in one cup of sattu.”
Mushroom
For vegetarians, mushrooms look like a source of protein. But this is a false delusion. Mojito addressed this and emphasized that vegetables are not good sources of protein, as 100 grams of mushrooms only contain a paltry 3 grams of protein.
Peanut butter
Peanut butter is a popular choice for increasing protein intake. The nutritionist also burst that bubble by explaining the nutritional value of peanut butter and reminding her followers that both peanut butter and peanuts are better sources of fat than protein. She said, “2 tablespoons of peanut butter will give you about 200 grams of calories and 10 grams of protein.”
Almonds
Some may munch on almonds thinking they increase their daily protein requirement. But it does more harm than good because, as the nutritionist explained, they are better sources of fat than protein.
Quinoa and millet
Quinoa and millet are also popular healthy options that are on the rise and people are actively embracing them. But are they rich in protein? It seems the story is just as old. Mojito showed that quinoa and millet contain the same amount of protein as wheat, which is about 13 grams per 100 grams in the raw form. So, protein-wise, it’s not much of an improvement over wheat.
Protein bars
Protein bars usually claim to meet your protein needs. But this is also inappropriate, because the reality is much different. The nutritionist reminded me that protein bars have more sugar than protein. Instead, she recommended protein powder instead of protein bars.
Chia seeds
Chia seeds are a superfood and rich in nutrients like antioxidants, but what about protein? Mojito specified that two tablespoons of raw tea seeds contain 4 grams of protein.
The nutritionist concluded that although these foods have a small amount of protein, they should not be the only source of protein because they are not enough.
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Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your doctor for any health concerns.
