One of the most major concerns of vegetarians would be to find out the best complete protein sources. To know more about, protein and their sources, do visit my blog on “Understanding Proteins- a building block of nutrition“. For non-vegetarians, options are many like lean meat, eggs, fish, red meat, etc., which are not only readily available but also a complete source of protein. Vegetarians have to be a little vigilant to get enough protein from their diet. However, healthcare experts do mention that knowledge of the right kind of vegetarian sources can definitely provide you all the nutrients you need. A diet rich in protein can promote weight loss, muscle strength, and satiety.
Apart from the other ways of defining the quality of protein, PDCAAS is the one well studied now. Protein Digestibility Corrected Amino Acid Score (PDCAAS) is based on a comparison of the essential amino acid content of a test protein with that of a reference essential amino acid pattern and a correction for differences in protein digestibility as determined using a rat assay. PDCAAS 1 is considered to be an excellent source of protein. Soy and Whey both have a PDCAAS value of 1. As per the latest ICMR, the recommended daily protein intake for a sedentary person remains at 0.8 to 1 gm/per kg/b.wt.
Whey Protein is a mixture of proteins that is derived from milk during cheese production. Milk contains 2 types of protein: Casein (80%) and whey (20%). The liquid extracted during the cheese production process is loaded with protein and is called whey. Whey protein is laden with several benefits and is enriched with the excellent amino acid profile. Whey protein is considered a better protein supplement when compared to other protein powder sources because of its high concentration of essential and non-essential amino acids. They are also easily digestible with 100% bioavailability. Along with amino acid profile, Whey proteins are naturally enriched with antioxidants that help you boost your immunity and control infections and diseases.
Tip: If you short on time, try GNC Whey Proteins, which are pure vegetarian, trustworthy, and free from any banned substances.
PDCAAS Value: 1
Casein is a slow-digesting protein that is most commonly taken in supplement form. Just like whey protein, casein protein is also extracted from milk. Casein is 80% milk protein, while whey is 20% milk protein.
Casein is a form of protein that is most helpful in preventing muscle breakdown, increases fullness, and improves body composition as well. The main difference between casein protein and whey protein is that casein protein is a slow-digesting protein. As compared to whey protein, casein protein provides all essential amino acids and it is a slow-digesting protein. It may take up to 7 hours to be absorbed by the body; hence many times it is also referred to as ‘ time-released’ protein. Sometimes casein protein is used in combination with whey protein to provide a slow and fast-acting protein blend.
Tip: Consume Casein Protein Powder before bedtime for a good sleep and to provide ample nutrients to your muscles throughout the night.
PDCAAS Value: 1.00
Soy Protein is prepared from the soybean plant from where we get tofu (vegan replacement of paneer – cottage cheese). Soybean is well established high in quality and superior among all plant proteins. Due to its complete amino acid profile, soy stands out and is much superior to other plant proteins like pea protein or other pulse protein. Not only protein, but it is also a great source of antioxidants, fiber, calcium, B-complex vitamins, and zinc.
Tip: Include GNC Soy Protein without any addition of fat and cholesterol.
PDCAAS Value: 1.00
Lentils or commonly known as dal in India are an indispensable part of the Indian diet. We prepare and relish it in different forms like dal, soup, parathas, or in the form of subzi. All lentils have similar protein content and amino acid profile. They tend to lack one amino acid which can be achieved by combining with either complete protein or cereal-based protein. Forex. Dal and Paneer Paratha (paneer is a complete protein) or Khichdi (Where Rice compensates for missing protein in dal).
Tip: Always have dal with either roti or rice to make it a complete source of protein.
PDCAAS Value: 0.75
These tiny seeds are power-packed with nutrients. If consumed in a moderate amount, it can deliver a good amount of protein. You can have them raw or roasted or add a tbsp. of peanut butter to your diet.