Protein is an important part of our life. It helps in the daily repair of our body. It is great for skin and hair health. An average person who has a sedentary lifestyle, also needs one gram of protein per kg of body weight daily. For example, if your weight is 55 kg and you do not work out at all, even then your body requires about 55 gram of protein every day. So here I am going to tell you 10 protein sources or high protein food available in Indian market.
Paneer or cottage cheese
Paneer is a good source of protein and calcium. But it also gives you fat besides the protein, that’s why you have to keep its consumption in moderation. However, this problem can be solved by making homemade paneer at home. You can buy low-fat milk and make paneer at home. This is so easy. All you need to do is boil the milk and add the lemon juice or vinegar in this. And Paneer will automatically get separated. You can have 100 gram of paneer on the daily basis.
There are a variety of fishes available in Indian market. The best fish to have to get the maximum protein out of it is eating the white fish. White fish does not have any carbohydrate and fats. You can have Indian Salmon and pomfret fish. Fish also have essential fatty acids. It should be included in your diet once a week.
Tofu is also known as Soya paneer which is made from soya bean. It is purely vegetarian. You should eat Tofu in moderation as it can cause man boobs or decrease your testosterone level. You can have 50 gram of Tofu daily without any harmful effects.
Legumes and lentils
Legumes such as chickpeas, black beans and black Chana are good source of protein and carbs. Legumes and lentils does not contain all the essential amino acids. You should cook different lentils together to make it complete source of protein.
When we discuss about the benefits of milk, we always talk about low fat milk. As full cream milk is loaded with saturated fats. You should always avoid full cream milk. You can easily have 300 ml of milk on daily basis.
Chicken breast does not have protein. It does not have any carbohydrate or fat if you are a non-vegetarian you should always in eat the best part of the chicken in your diet i.e. chicken breast.
Peanuts are the cheapest option. No doubt peanuts contain fat but peanut fat is healthy fat and it is very important for the body. You can have unsalted roasted peanut or peanut butter.
These are the easily and cheapest available option of protein in market.