Proteins are considered the building blocks of the body. It is an essential nutrient that is required for the general development and maintenance of the body. The term protein, in fact, has come Greek word proteos, which means primary or the first place. So, therefore, without further ado, let us look at the 6 Healthy Sources Of Protein in India.
The nutrient not only helps in providing a structure to the body and is required for growth and development but proteins also act as messengers in the bloodstream and cause biochemical reactions, maintain pH and balances fluids in our system. And not to forget, including protein-rich food in a regular diet can help in losing weight and increasing muscle mass simultaneously.
However, some healthy sources of protein-rich food are expensive and can be quite a task to be included in the daily diet. Therefore, to provide some alternative solutions, we have prepared an extensive list encompassing all the other affordable protein sources that are not only easy on the pocket but are also extremely healthy and nutritious.
So, therefore, without further ado, let us look at the 6 best and cheapest sources of protein in India.
6 Healthy sources of protein for your diet plan
Deemed as a superfood by nutriticians worldwide, eggs are one of the most nutrient-dense and cheapest sources of protein in India that you can include in your regular diet.
- Due to being a rich protein source, eggs help in repairing and maintaining body tissues.
- Improves cognitive functions and boosts the working of the nervous system
- Being nutrient-dense, eggs are a powerhouse of energy and provide an instant boost to the body.
- Enhances immune system
- Regular consumption can reduce the risk of several chronic ailments.
- Acts as an aid in weight loss.
One large egg contains 6 grams of protein.
The cheap and tasty bright green edamame bean is next on our list. Edamame beans are immature soybeans that are used as a healthy addition to salads and stir fry. It is also an excellent protein source for anyone who follows a vegetarian or vegan diet.
- Apart from being rich in protein, edamame is abundant in antioxidants which help in maintaining healthy skin.
- Boosts the immune system and reduces the risk of osteoporosis in the later years.
- Genistin present in edamame boosts the working capacity of the lungs and helps in ameliorating the symptoms of chronic respiratory ailments.
- Helps in digestion and aids in improving cardiovascular health and weight loss management
155 grams of edamame provides 17 grams of protein.
3. Plain Greek Yoghurt
Greek yoghurt is delicious, budget-friendly and an excellent source of protein that can be included in your regular diet. It is a versatile ingredient and can be eaten both as plain or added to different dishes. Also, a small tip, when buying Greek yoghurt, go for unsweetened ones as it will keep your sugar intake in check and also will be more nutritious.
- Being an abundant source of protein, Greek yoghurt helps in improving bone health and reduces the risk of degenerative bone diseases.
- Greek yoghurt helps in reducing appetite and hunger and therefore acts as an effective aid during weight management
- Probiotics present in the yoghurt helps in boosting gut health and also helps in improving digestion and metabolism simultaneously.
- According to studies, Greek yoghurt helps in reducing high blood pressure and also reduces the risk of type 2 diabetes in the long run.
Greek yoghurt contains twice the amount of protein as regular plain yoghurt and therefore 224 grams serving of Greek yoghurt provides 17 grams of protein.
4. Sunflower seeds
Seeds are always powerhouses of nutrients and micronutrients and sunflower seeds are no exception to the fact. These buttery-tasting nutritional, plant-based, vegan-friendly and healthy sources of protein are not only packed with vitamins, minerals and other essentials but are also versatile and cost-friendly protein sources too.
- These seeds are rich in antioxidants and help in fighting back disease-causing free radicals.
- Due to being abundant in dietary fibres, sunflower seeds help in weight loss management. It also helps in easing digestion.
- Vitamin B1 and electrolytes present in sunflower seeds help in providing instant energy to the body keeping it active and agile.
- Regular consumption of sunflower seeds helps in boosting cardiovascular health and also immunes the body against several fatal ailments.
- Sunflower seeds help in detoxifying the body by flushing out all the toxins from the bloodstream.
- Consuming sunflower seeds can also help in boosting the formation of collagen and elastin increasing the smoothness of the skin tissues.
One ounce of sunflower seeds provides 6 grams of protein.
5. Black beans
Another most convenient and affordable plant-based protein that you can include in your daily diet is black beans. This fibre-filled legume variety has a lot of versatility and can be included in a variety of dishes too.
- Black beans act as an excellent aid during weight loss programs. These legumes provide lots of dietary fibres which not only help you to stay fuller for a long time but these fibres can also help in decreasing the risk of chronic ailments.
- Including black beans in the diet help in alleviating the chances of constipation and bloating
- Keeps the risk of cardiovascular ailments at bay by decreasing bad cholesterol levels in the bloodstream. It also helps in maintaining proper blood pressure levels.
- Magnesium present in black beans plays an important role in enzymatic reactions occurring in the body and therefore black beans help in boosting bone health as well.
172 grams of black beans provide 15 grams of protein.
Found in bulk quantities in most grocery stores, lentils are one of the cheapest protein sources that you can include in your diet. These tiny legumes can be cooked and included in a variety of recipes and despite their size, this food source is a powerhouse of nutrients.
- According to studies, the inclusion of lentils in the diet helps in reducing the risk of several chronic ailments.
- Being rich in prebiotic fibres, lentils help in boosting digestive health. It also helps in reducing the risk of colorectal cancer.
- Boosts cardiovascular health and due to the presence of several nutrients, lentils help in maintaining a steady heartbeat.
- Regular consumption of lentils helps in managing the proper sugar levels in the bloodstream.
198 grams of lentils provide 18 grams of protein.
Now there you go, some cheap and healthy sources of protein that you can include in your daily diet. These protein sources do not burn a hole in the pocket and are also packed with the essential nutrient. Therefore, a win-win situation for all!