Alternatives to Protein Supplements: From Soy to Cottage Cheese and Boiled Eggs, 6 Healthier and Tastier Food Options Than Protein Powder

The National Institute of Nutrition (NIN), located in Hyderabad and part of the Indian Council of Medical Research (ICMR), has advised against using protein supplements. On Wednesday, the ICMR released updated Dietary Guidelines for Indians (DGIs). The guidelines focus on essential nutrients and preventing non-communicable diseases (NCDs). The guidelines recommend limiting salt in food intake, reducing sugar and ultra-processed foods, and reading food labels to make healthier choices. The guidelines emphasise the potential risks of excessive protein powder or supplement consumption, such as bone loss and kidney damage. Protein Powder in India: Major Products Sold in Country Are Mislabeled; Contain Toxins, Pesticides, Says Study.

Protein is very important for a balanced diet. It helps support cell growth, aids with muscle repair, immunity, and overall health. Protein is important for gym goers; however, they often turn to protein supplements or protein powders instead of opting for natural and healthier food choices. The ICMR's recommendation to avoid these supplements highlights the availability and need for healthier and tastier alternatives. Here are six natural foods that provide adequate protein and are beneficial and tasty replacements for supplements. Avoid Protein Supplements! Indian Council of Medical Research Releases Revised ‘Dietary Guidelines for Indians’, Urges People To Restrict Salt Intake, Sugar and Ultra-Processed Foods.

1. Hard-Boiled Eggs

Hard-boiled eggs make an excellent, protein-packed snack that's easy to take with you. For a post-workout boost, have a hard-boiled egg with wholemeal toast or an egg sandwich. You can also consider other lean protein sources, like chicken or salmon.

2. Greek Yoghurt Mixed With Fruits

Greek yoghurt usually contains less sugar and more protein compared to regular yoghurt. You can enhance its flavour and add carbohydrates by mixing in fresh fruits like strawberries and bananas or adding oats or honey.

3. Nuts and Dry Fruits

Grabbing a handful of nuts and dry fruits before a workout is a great way to get energy. They're easy to carry in a bottle or box to the gym for a quick snack. Mix almonds, cashews, pistachios, walnuts, and peanuts for a variety of flavours and store them in an airtight container.

4. Cottage Cheese (Paneer)

If you can't have chicken or eggs or do not prefer meat in general, cottage cheese or paneer is a tasty protein source and a great alternative for protein supplements. It's versatile and meets your body's protein needs well.

5. Green Moong Dal

Indian food feels incomplete without dal. Green gram or green moong dal, found in many Indian dishes, is among the top plant-based protein sources around the world. It's packed with important amino acids. The green moong dal is also a great alternative for protein supplements.

6. Soy

Soy protein is the main protein in soy foods like tofu, tempeh, and soy milk. People who don't eat meat or dairy often rely on soy for protein, vitamins, and minerals. Examples of soy foods include tofu and miso. Soy, too, is a great alternative for protein supplements.

In conclusion, choosing natural soy foods like eggs, cottage cheese, tofu, nuts, and yoghurt can be tastier and healthier than relying on protein supplements. These foods are a delicious and healthy way to get the protein, vitamins, and minerals your body needs.

(The above story first appeared on LatestLY on May 10, 2024 12:25 PM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).