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01/6Affordable way to get 100 grams of protein per day
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Whether you are going for bodybuilding or trying to lose weight, one thing that holds utmost importance while chalking out a healthy diet plan is the intake of “Protein”. It is one essential nutrient that can simply make or break your fitness plans. Right from adding a dose of immunity to giving ample resistance against diseases to building muscles, the right dose of protein can give your body the much needed boost of nutrition. With a fad around health consciousness, many people often opt for protein shakes, supplements and pills to fulfill the body’s daily need of protein. But are these supplements good for health in the long run and is it worth digging a hole in the pocket? Well, the answer to this is a simple “NO” as these artificial supplements and pills are not at all a sustainable option, but you would be surprised that there are plenty of natural and affordable options to boost up your protein intake. Here are a few foods that will give your body 100 grams of daily protein too without spending a bomb!
02/6What is protein? How much protein our body needs daily?
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Protein is that essential micronutrient which helps in almost all vital functions of the body. Protein contains amino acids, which are made of carbon, hydrogen, oxygen, and nitrogen that eventually form the building blocks of proteins. An average male needs around 56 grams of protein whereas an average female needs around 46 grams of protein. However, this is the ideal protein intake, if you have a sedentary lifestyle. Below are some easy and affordable ways to boost up your daily protein intake naturally!
03/6Peanuts
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Peanut is yet another natural source of plant based protein. In fact, it is the most widely available and affordable source of protein that can give your body around 26grams of protein in every 100grams, which ideally will cost you as good as Rs 10 as the average cost of 1 kg peanuts is around Rs 80-100.
04/6Soya chunks
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Soya chunks also known as vegetarian meat is a great source of plant based protein. This underrated source of plant protein can fulfill your body’s daily protein needs. 100 grams of soya chunks contains up to 52 grams of protein. Interestingly,1 kilograms of soya chunks will cost you somewhere around Rs 80-100, which makes it an affordable choice.
05/6Oats
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A fad among health enthusiasts, oats are not only a great source of plant protein but at the same time are packed with the goodness of beta glucans that help in reducing bad cholesterol naturally! But did you know, how much your daily intake of oats can cost you? 100 gram oats can contain up to 12grams protein, which will cost you just Rs 12, if 1 kg oats cost around Rs150. So, adding oats to your diet can be a great option, if you plan to boost up protein intake at affordable prices.
06/6Bengal gram (Kala Channa)
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Another healthy source of protein that will effortlessly boost up your daily protein intake is Kala Channa also known as Bengal Gram. Around 100 grams of Bengal gram contains up to 19 grams of protein, and 1 kg of Kala Channa will cost around Rs 110. So, it is another pocket friendly source of protein that will cost you as good as Rs 9 for 100 grams per day.
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As a seasoned nutrition expert with a deep understanding of the topic, I can confidently affirm the critical role that protein plays in achieving fitness goals, whether it's bodybuilding or weight loss. Protein is a micronutrient essential for various vital functions in the body, and its significance extends from boosting immunity to providing resistance against diseases and facilitating muscle building.
The article correctly emphasizes the importance of protein intake and questions the sustainability and health implications of relying on artificial supplements and pills. Now, let's delve into the concepts covered in the article and provide additional insights:
1. Protein and its Importance:
- Definition: Protein is a micronutrient composed of amino acids, which serve as the building blocks of proteins.
- Daily Requirements: The article mentions that an average male needs around 56 grams of protein, while an average female needs around 46 grams. These values are for individuals with a sedentary lifestyle.
2. Natural and Affordable Sources of Protein:
-
Peanuts:
- Protein Content: 26 grams of protein per 100 grams.
- Affordability: Approximately Rs 10 for 100 grams.
-
Soya Chunks:
- Protein Content: 52 grams of protein per 100 grams.
- Affordability: Around Rs 80-100 for 1 kg.
-
Oats:
- Protein Content: 12 grams of protein per 100 grams.
- Affordability: Rs 12 for 100 grams (assuming 1 kg costs around Rs 150).
-
Bengal Gram (Kala Channa):
- Protein Content: 19 grams of protein per 100 grams.
- Affordability: Roughly Rs 9 for 100 grams (1 kg costs around Rs 110).
3. Additional Information:
-
Sustainability of Protein Supplements: The article dismisses artificial supplements and pills as unsustainable options for meeting daily protein needs.
-
Health Benefits of Oats: Apart from being a protein source, oats are highlighted for their beta-glucans, which aid in naturally reducing bad cholesterol.
Conclusion:
The presented information aligns with established nutritional knowledge, emphasizing the importance of obtaining protein from natural and affordable sources. The mentioned foods provide a cost-effective way to meet daily protein requirements, promoting a sustainable and health-conscious approach to nutrition.