Last Updated on September 7, 2022 by prince lucky
Protein rich Indian foods offer great benefits, especially to people who want to build muscle and stay healthy. Most of the fares listed here are vegetarian, but if you’re looking to get your protein fix while still eating meat, we also have some suggestions for that! No matter what diet you follow, these ten protein-rich Indian foods will help your body grow strong and healthy!
List of 10 high protein indian foods for muscle building
1. Chicken Breast
Chicken breast is an excellent source of protein and other nutrients, making it a great choice if you’re looking for high-protein Indian food. It’s lower in calories than other forms of chicken, so pair it with vegetables for a healthy, low-calorie meal.
It is high in protein and low in fat, containing both essential and nonessential amino acids. Chicken breast is an excellent source of vitamin B6 and contains iron, zinc, niacin, riboflavin, phosphorous, and selenium. It also has small amounts of calcium, magnesium, and potassium. Like many other meat protein sources, chicken breast also contains saturated fat. The American Heart Association recommends keeping your saturated fat intake below 10 percent of your total daily calories to help promote heart health.
2. Fish
One food that is an excellent source of protein and which Indians have been incorporating into their meals for centuries is fish. As well as being high in protein, some types of fish also contain omega-3 fatty acids and vitamin D. A recent study found that a fish-rich diet can increase endurance levels by almost 45 percent.
Another study found that people who eat oily fish like salmon, mackerel, and sardines have a lower risk of cancer. They also had increased levels of brain-derived neurotrophic factor (BDNF), linked to improved cognitive functioning and reduced rates of depression.
3. Eggs
Eggs have, on average, 6 grams of protein per egg and are one of nature’s most bioavailable sources of protein. Many athletes eat eggs, particularly those trying to build muscle. If you’re trying to eat healthily and reach your weight loss goals but still want high-protein food for breakfast, try eating eggs instead of something processed.
When looking for high-protein foods for building muscle, eggs are a great place to start; they have zero trans fats and are extremely low in calories.
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4. Dairy Products
India is a country of milch cattle, and we have been using dairy products in our food since time immemorial. For example, ghee is a staple in Indian kitchens and includes butter oil, which is exceptionally high in protein. A small amount of ghee with your daal and rice will help you build muscle fast. Milk’s protein content is comparable to soya milk, but dairy products are much tastier!
If you don’t like dairy products, opt for curd. This sour, fermented beverage is low in fat and extremely high in protein. A glass of fresh lassi with your meals will provide enough protein to build muscle.
In addition to milk and curd, paneer is another excellent source of protein. Paneer is a cottage cheese made by adding an acid such as vinegar or lemon juice to milk; it is drained and pressed into blocks before being sold. It can be cooked in various ways – from simple stir-fries to elaborate dishes – but make sure you use less oil while cooking paneer so that it doesn’t lose its shape or texture.
5. Nuts and Seeds
High protein Indian food, nuts, and seeds are must-try for everyone serious about weight training. They provide you with slow-burning fuel, which can help build lean muscles. Almonds, cashews, pistachios, walnuts, and chia seeds are some of the options one can go for to meet the daily protein intake in their diet. Apart from being good sources of protein, they also contribute essential fats necessary to stabilize blood sugar levels. So having these in your diet is highly recommended!
Cashews are an excellent source of protein and can be consumed raw or roasted. They can be sprinkled over salads, baked into cookies, or eaten in your favorite stir fry. By munching on nuts throughout your day, you will be able to meet your daily intake of protein in no time.
6. Lentils
Although Indian cuisine is known for its high carb content, several delicious dishes also contain high protein levels. As a result, these dishes are great for building lean muscle. Beans and lentils are some of India’s most protein-rich foods, including chickpeas, masoor dal, and green peas. They also contain fiber and help reduce harmful cholesterol levels and constipation.
7. Soy Beans
When boiled and ground into flour, soybeans make for a protein-rich, gluten-free alternative to wheat flour. These bean flours are used in most Indian chapati and paratha (roti) recipes. Suppose you eat out at an Indian restaurant in North America or Europe. In that case, your chapatis will probably be made with soy or other bean flour because their texture is smoother than wheat flour.
As far as vegan protein sources go, soybeans are an excellent option. The foods are easy to digest and contain nine essential amino acids, including tryptophan, isoleucine, lysine, and leucine, all of which are necessary for muscle growth and repair. What’s more, they’re full of fiber, slows down digestion, making it easier for your body to absorb nutrients.
8. Tofu
Tofu is a popular Indian food that’s super high in protein, and if you want to pack on lean muscle, you need a lot of protein. Tofu is made from soybeans and provides 34 grams of protein per cup. Soybeans are also good for your heart health, so the tofu doesn’t just help you bulk up—it keeps your ticker strong too.
9. Peas
Peas are one of many protein-rich Indian foods. They are commonly used in regional dishes such as Peas Pulao and Yellow Dal. Although they may seem simple, their powerful nutritional benefits make them worth eating regularly. Peas are an excellent source of lean protein and contain many B vitamins, including vitamin B1, vitamin B3, niacin, and pantothenic acid. They are also rich in vitamin C.
10. Milk
The ideal choice for getting protein into your diet—and, of course, calcium and vitamin D—is milk. Low-fat milk is healthier than fat-free milk; if you choose to skim or 1 percent, be sure to add a serving of nuts or peanut butter since they’re also excellent protein sources. And don’t forget that yogurt—mainly Greek yogurt—can help you reach your muscle-building goals.
Frequently Asked Questions (FAQs)
Why are proteins necessary in our food?
Why are proteins necessary in our food? Proteins are essential for the growth and repair of all body tissues. They also serve as building blocks for enzymes, hormones, antibodies, and transport carriers. In addition, they play a role in maintaining water balance within cells and regulating cell metabolism. Proteins are amino acids that can be synthesized by your body or consumed through diet. Complete proteins contain all nine essential amino acids, while incomplete ones lack one or more of these amino acids.
Which dal is high in protein?
Moong dal, or mung bean lentils, is a good source of vegetarian protein. Unlike some other dals, moong dal doesn’t need much soaking or cooking time and can be easily added to sweet and savory dishes. Tofu (soybean curd) is one of the most popular high-protein food options available today, thanks partly to its versatility in cooking.
Is curd rich in protein?
If you’re looking for ways to get more protein in your diet, adding curd (aka yogurt) is a great place to start. Yogurt is low in fat and high in protein, making it an excellent addition if you want to build muscle. Curd also contains phosphorus and calcium, which helps with muscle contraction and blood clotting. So, next time you want to pack on some muscles by increasing your protein intake – make sure you start with curd!
Which vegetables have high protein in India?
Lettuce, Cucumber, Tindora, Cabbage, Okra, and Water Chestnut are a few protein-rich vegetables in India. Apart from these, Broccoli, Spinach, and Radish also contain a good amount of proteins. For example, The quantity of protein found in 100gms raw spinach is 2.6gm which is relatively high compared to 100gms boiled spinach (1.6gm). Since it contains less water, it has more proteins when compared with a boiled one.