Proteins are the basic building blocks of human being. They do most of the function in cell and therefore required for structure, regulation and function of cell,tissues and membranes. Nutritionally talking, proteins are classified as one of the macro nutrient which we get from various food sources of vegetarian and non-vegetarian origin.
Hair and nails are mostly made of protein called keratin protein. Body uses it to build and repair and maintain tissue. You need it to make enzymes,hormones, and other body chemicals like insulin. It is an important building block of bones, muscles, cartilage, skin, and blood.
1 g of proteins give 4 k cal similar to that of carbohydrates but their requirement in human being varies as per age, sex, occupation and other clinical conditions. However in normal adult 1 g per kg body weight is used to meet his daily protein requirements which may increase or decrease as per case and other factors.
Proteins and weight loss
- Proteins and carbohydrates balance is considered very important when weight loss is considered. During weight loss lean body mass is preserved when person is on high protein and low to moderate carbohydrate diet. Fat loss is achieved without losing lean muscle mass and therefore proteins help to preserve those muscles mass since muscle mass is lost first when calories are restricted in diet as they supply the second source of energy after carbohydrates.
- If we look at the sources of protein from vegetarian sources pulses, dals, paneer,nuts and oil seeds, milk and milk products are considered good sources of proteins, whereas non-vegetarian sources include eggs, muscular part of chicken, mutton and fishes.
- In normal condition one should consume all these sources of proteins on daily basis to meet daily requirements. But there are few special conditions when person needs extra proteins apart from daily RDA. These conditions include-pregnancy and lactation phase, weight loss therapy, patients with septic conditions like burns or any deep injury, cirrhosis of liver, liquid diets or RT feeds when solid food is restricted and protein requirements are not met naturally. In such cases protein supplements need to be introduced in system along with food or in liquid form whichever is suitable and accepted by the person.
Protein supplements can be classifies into 2 groups:
1. Plant protein
- Soy protein
- Rice protein
- Hemp protein
- Pea protein
2. Animal protein
- egg protein
- whey protein
- casein protein
Starting with first animal protein which is very popularly known as soya protein is extracted from a soy bean giving 81 g protein from 100 g of soy bean. It is considered as a complete protein since it contains all essential amino acids.This form of protein can be obtained through isolates, concentrates and flours and are available in various sources like tofu, soya nuggets, soya milk, soya chunks, soya granules, soya flour.
Rice protein is a vegetarian protein isolate that is an alternative to the more common whey and soy protein isolates. Brown rice can be treated with enzymes that will cause carbohydrates to separate from proteins. The resulting protein powder is then sometimes flavoured or added to smoothies or health shakes.
Rice protein is commonly mixed with pea protein powder. Rice protein is high in the sulphur-containing amino acids, cysteine and methionine, but low in lysine. Pea protein, on the other hand,is low in cysteine and methionine but high in lysine. Thus they both make great combination to meet amino acid profile.
Other benefits of rice protein include good for kidneys,liver and heart and reduce glycaemic load. In 100 g of rice protein supplement we can get 95 g of protein. It stands good source for people who have gluten allergy and can’t consume wheat.
Hemp protein is the best plant source protein with 20 amino acids, including the nine essential amino acids that your body is unable to produce on its own and must obtain from dietary sources. Hemp protein powder is not only a protein powerhouse, but it’s also inherently loaded with more healthy omega fatty acids and fiber than many other common protein powders.
Hemp protein powder and hemp seed oil are both made from the seeds of the hemp plant. Hemp protein powder is easy on the taste buds with a faintly nutty flavor. 100 g hemp powder contains about 31.56 g of proteins. It also reduces risk of heart disease and osteoporosis;cleanse the colon, boosts immune system.
Pea protein is a food with a neutral taste that is used in dairy alternatives such as cheeses and yogurt. It is extracted from the yellow pea and has a typical legume amino acid profile and lot of the branched-chain amino acids that are well-known for decreasing muscle breakdown after workouts.
100 g contain around 23 g of protein. Pea protein is also allergen free, making it good for those who can't digest whey. Again it is considered very well for heart health, reduces the risk of CKD (chronic kidney disease). Animal protein is considered good quality protein since it gives more quantity of protein and has more number of branched chain amino acids linked to it.
Again it is considered very well for heart health, reduces the risk of CKD (chronic kidney disease). Animal protein is considered good quality protein since it gives more quantity of protein and has more number of branched chain amino acids linked to it.
Egg protein comes from egg white basically having ovalbumin, globulin as type of protein. One egg white gives around 4 g of protein which is of good quality.
Egg protein can be obtained by eating whole eggs or taking supplements like egg white protein powders available in market just to avoid the separation of egg yolk and white at home.
However taste is not that acceptable and should be combined with whey protein or casein protein.
Whey protein is the constituent of milk contributing about 20% of total protein. It has branched chain amino acids and therefore it is of special importance for muscle building and maintenance.
Whey supplements contain all essential amino acids and are easily absorbed by the body without any side effects. It is separated as a by-product of cheese preparation.
In homes, during curd making the water that comes above curd contains whey protein and therefore it should not be discarded. Casein are highly digestible in the intestine and are a high quality source of amino acids. They contribute to 70% of milk proteins along with whey.
Casein have an appropriate amino acid composition that is important for growth and development of the nursing young. This high quality protein in cow milk is one of the key reasons why milk is such an important human food.
Most whey proteins are relatively less digestible in the intestine,although all of them are digested to some degree. When substantial whey protein is not digested fully in the intestine, some of the intact protein may stimulate a localized intestinal or a systemic immune response. This is sometimes referred to as milk protein allergy and is most often thought to be caused by ß-lacto globulin. Milk protein allergy is only one type of food protein allergy. It is also called lactose intolerance.
Some healthy high protein Indian recipes:
1. Sprout salad: evening snack or mid - morning snack
Sprout the green gram whole and pressure cook it for 3 whistles. Add chopped onions, tomatoes, coriander,salt for taste and 2-3 spoons of fresh curd. You can add chat masala if you wish to enhance more taste. Mix it well and serve. Simple and easy salad with benefits of proteins, low fats and added curd will ensure absorption of iron.
2. Low fat paneer paratha: stuffing of paneer: crush the paneer and keep aside. Take one pan with oil heated in it. Add mustard seeds, finely chopped onions and tomatoes, add crushed paneer into it and add salt, turmeric, red chilli powder, and cook for 5-7 mins. For paratha: use soya flour and wheat flour in 30-70 proportion and make dough. Roll a small roti and fill it with this stuffing and roll back a paratha. Use cow ghee for roasting paratha and serve hot with curd.This paratha will be full of casein protein and soya protein and ghee can be used in moderation since fats are necessary for the absorption of proteins.
3. Besan paneer chilla: In a large bowl, add besan, yogurt, coriander, salt, turmeric, ginger garlic paste, red chilli powder, sesame seeds and asafoetida and add water gradually with constant whisking to make a smooth batter. Add crushed paneer and mix well. In a pan,heat the oil. Allow this to cook on medium heat for a few seconds. Remove into a bowl. To make cheelas, heat a non- stick tava or pan and add cow ghee and spread the batter evenly on it. Cook it till golden brown on both the sides and serve hot with curd.