Know your proteins

In the recent years, including adequate protein in the diet has been a major point of discussion. A research by ICMR- INDIAB states the significance of increasing protein intake up to 20% in daily diet to reverse or delay diabetes. Given the vital role of protein in maintenance of optimal health, it is no brainer that many companies are selling protein supplements to meet the daily needs. However, meeting protein requirements through diet is not a rocket science if we have a basic understanding of dietary protein sources and do a bit of planning.

Protein sources


There are two major categories of dietary protein source, namely animal- based and plant- based protein. Animal based protein provide complete proteins, whereas plant based protein provide incomplete proteins (exceptions to this include soyabean and quinoa). Before you ask, let me tell you; complete protein has all nine essential amino acids required by body. Cereals are deficient in lysine, whereas pulses are deficient in methionine, hence rendering them incomplete protein by themselves.

Considering that most of us consume non- vegetarian food rarely or occasionally (and of course, there are vegans and vegetarians), meeting protein requirements with plant based protein would be tough, right? Well, surprisingly, the answer is NO. An easy- peasy way to obtain complete protein from plant based diet is “mutual supplementation”. If it sounds Greek and Latin to you, let me simplify this- “mutual” meaning done by both parties equally, and “supplementation” meaning, addition of something.

Amino acid profile in cereals and pulses

Mutual supplementation, proteins


So, to put it together, when we are combining two foods containing the complementary amino acids, they become a complete protein. To put in practical terms, cereals/millets and pulses eaten together provide complete protein. Some examples would be-

  1.  Dal- chawal
  2.  Idli- sambhar
  3.  Puttu- kadala curry
  4.  Rajma- chawal
  5.  Sattu paratha
  6.  Dal- baati

depending on the geographic region you belong to. Isn’t this something that our mothers and grandmothers have been doing since ages? Packing health and taste at the same time!

Traditional food combinations providing complete protein


Do share your favorite traditional dishes that help to provide a complete protein in the comments 👇

 

If you found this article useful, do share with your friends and family, so that they also benefit from the right information. 😊


Thanks for stopping by.

Subhashini

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