Best food sources for protein in India, for the Indians, are those that are easily available, pocket friendly and boosts muscle building and fat loss. Indian diet is known to be much lower in protein (less than 0.8 g/1 kg bodyweight) compared to carbs and fats that are quite high.
For example, Mr. A is 70 kg. For him, the minimum requirement of protein, per day, would be 70 x 0.8 g = 56 g. But he takes hardly 20 g protein throughout the day, on a daily basis. Is this good for his health? NO.
KNOW THAT protein either eaten more than daily requirement or eaten less than daily requirement, will harm your health.
A person, in general, requires 0.8 g protein per 1 kg bodyweight on a daily basis. Those who are into any type of sports, workout, etc., for them the protein range varies between 1.0 g/1 kg bodyweight/day to 2 g/1 kg bodyweight/day. For bodybuilders, protein range can go up more than 2 g/1 kg bodyweight/day.
In India, there is a misconception that protein would make a person fat. WHY? Because it is said by doctors to give protein to weak children and growing children as PROTEIN IS CONSIDERED THE BUILDING BLOCK of human body.
I agree that protein is considered the building block—it helps in building good muscles; AND NOT MAKE YOU FAT. In fact, when you have good muscular system, or muscles (in layman’s language), it helps in cutting fat.
More muscle mass = More fat loss
Now, according to me, the best food sources for protein in India (containing high quality protein) would be:
Best Food Sources for Protein in India #1: Garbanzo Beans (Chickpeas/Safed Chana)
Safed chana benefits include preventing constipation; controlling blood sugar levels; protecting against heart diseases; protecting against cancer; lowering LDL.
For 100 g of safed chana, you get 61 g carbs, 19 g protein, and 6 g fat.
Best Food Sources for Protein in India #2: Fish
Fish contain various vitamins and minerals, iodine, and omega-3 fatty acids. Fish benefits include prevention of heart diseases; boosting brain development and its functions.
For 100 g of fish, you get 0 g carbs, 22 g protein, and 12 g fat.
Best Food Sources for Protein in India #3: Eggs
Full of nutrients (especially the yolk—yellow part), eggs are high in cholesterol but surprisingly, it does not have adverse effects on blood cholesterol in most people. Again, eggs are high quality protein with essential amino acids in correct ratio. Eggs are known for raising HDL and supporting body’s need of protein.
For 100 g of eggs, you get 1.1 g carbs, 13 g protein, and 11 g fat.
Best Food Sources for Protein in India #4: Chicken
A good source of vitamins and minerals, chicken benefits include controlling blood pressure; reducing risks of cancer; maintaining healthy bones.
For 100 g of chicken, you get 0 g carbs, 27 g protein, and 14 g fat.
Other than the above best food sources for protein in India (high quality protein content), other protein foods include cottage cheese, mutton (+ other red meat variety), lentils, almonds, peanuts. Make sure that whatever you eat, you must eat in moderation and not stuff yourself. This will lead to unnecessary weight and fat gain.