Getting enough protein is important to having a healthy diet. But it is widely observed that, because of an imbalanced diet, protein deficiency has been a major problem. Protein deficiency is common in India. Startling statistics show that 84% of Indians have protein deficiency. Many people in India follow a vegetarian diet, which leads to developing a deficiency of protein in it.
The most vital yet overlooked aspect of health is the avoidance of hidden qualities and the significance of protein. The suggested protein consumption a day is 48 grams however, the daily consumption rate is much lower than this estimated amount.
A General Survey implied the alarming fact that about 9 out of 10 people consume insufficient amounts of protein. Up to 93% of the citizens are unaware of the protein requirements per day and how it varies through different age groups.
Having protein deficiency can cause many problems, such as swelling, fatty liver, skin degeneration, an increase in the severity of infections, stunted growth in children, and many others, which can cause a lot of severe health issues in the present as in the future.
How Can It Be Solved?
To solve the deficiency of protein, many ways could help by bumping up the intake of protein. A good protein intake offers several benefits and helps in losing weight, and enhances muscle growth and overall health.
Some ways to increase your protein intake are:
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Inclusion of high protein food
Adding food to a daily diet that is rich in protein and should be made a consistent part of your meals like quinoa, soy products (milk, seed, chunk), dairy products (milk, yoghurt, curd), oats, almonds, pulses and legumes, chia and flax seeds, and green leafy vegetables.
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Protein intake in vegetarian
A vegetarian person can easily increase protein in their diet by adding various foods. This would help them have a proper and balanced diet. They can get protein from soy products, dairy products, grains, seeds, legumes, and nuts, to name a few.
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Protein in Indian food
A typical Indian diet is deficient in protein. It includes more fat and carbohydrates in it. Thus, they need to increase their intake of protein to meet their optimal goal. It could be done by adding various protein-rich foods to their meal like dal, paneer sabzi, yoghurt, and sprouts as salad, kala chana, and rajma beans. All these foods are rich in protein and would help a lot for a protein nourished diet.
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Have non-vegetarian food
Having non-vegetarian food is an excellent source to increase the amount of protein intake daily. You can always have prawns, roasted chicken, boiled chicken, fish, and mutton.
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Replace cereal with eggs
Eggs are high in protein. One egg provides about 6gm of protein in your meal. Thus, having 2-3 eggs in your breakfast would help in having an adequate amount of protein in your meal.
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Include a large amount of protein in every meal
Just having a total amount of protein in a day is not just enough. Research says that having 20-30gm of protein in each meal can help a lot with bumping up the intake of protein.
Lo!’s Protein Chef - Another Way to Increase Protein Intake
Apart from consuming protein-rich foods, there could be a smarter way to increase protein intake while eating anything that you like. So when diets are deficient in protein and regular food alone cannot provide the right portion of macronutrients, supplementation is the only way out.
People tend to believe that the hidden dangers and side effects of protein powders are reasons for certain conditions. But breaking the myth attached to protein supplements is the need of the hour.
With this approach and a solid intent comes our plant-based protein powder that bumps up your protein intake. Lo!’s Protein Chef needs no introduction. When food alone doesn't help you reach your goal, our protein powder serves as a link between you and your mission of a balanced diet.
Containing the richness and genuineness of superfood ingredients, this protein powder is a mixture made from,
- Peanut powder
- Soy flour
- Soy protein
- Sattu
- Mung protein
- Chickpea protein
- Besan
- Brown rice protein
- Pea isolate
- Salt
A single scoop of Lo!’s Protein Chef is equivalent to 25 grams of protein. Unlike other protein powders directly mixed into water or milk, our protein powder allows it to be cooked without changing your diet plan and, most importantly, the taste.
This way, you do not negotiate on what you are eating. Instead, you just mix a spoon of the protein powder in your regular food and it is done. With no changes in taste, this powder is a perfect match made for protein weight loss food such as:
- Cheela
- Upma
- Oatmeal
- Soups
- Rotis
- Smoothie and more
Just put a scoop into the recipe and devour the optimum nutrition meal.
So it is now time for you to boost your health and repair your tissues. Switch to the ideal protein powder and gain overall fitness. Don't let the protein-deficit diet take away your health benefits.
References:
https://www.myprotein.co.in/blog/nutrition/how-to-increase-protein-intake/
https://www.healthline.com/nutrition/14-ways-to-increase-protein-intake
https://blog.decathlon.in/articles/best-protein-rich-foods-for-vegetarians-non-vegetarians
https://bebodywise.com/blog/protein-rich-food-veg-in-india/amp/
https://www.verywellfit.com/what-are-the-effects-of-protein-deficiency-4160404
https://ovofarm.in/health-corner/protein-deficiency-a-serious-issue-ravaging-the-urban-rich-india/
