Protein is an essential nutrient that plays a vital role in the proper functioning of the human body. It is necessary for the growth and repair of tissues, the production of hormones and enzymes, and the maintenance of healthy bones and muscles. One of the primary protein sources in many people's diets is eggs and meats. However, there is often a misconception that these are the only protein sources and that they are necessary to get an adequate amount of this nutrient. In this blog, we will explore whether the idea that eggs and meats are necessary to get adequate protein is a myth or a fact.

First, let's define what we mean by "adequate protein."

According to the Institute of Medicine, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for adults. This means that a person who weighs 65-70 kgs should aim to consume about 50-55 gm of protein per day. This may seem like a lot, but it is important to remember that protein is found in various foods, not just eggs and meats.

So, Where Can you Get Protein If You Don't Eat Eggs or Meat?

One excellent source of protein is plants. Many plant-based foods, such as beans, lentils, nuts, and seeds, are high in protein and can be easily incorporated into a healthy diet. For example, a cup of cooked lentils contains about 18 grams of protein, while a cup of cooked kidney beans contains about 13 grams of protein. Nuts and seeds, such as almonds and chia seeds, are also high in protein and can be added to salads, smoothies, and other dishes for a protein boost.

You can also include plant-based protein supplements like andMe's preservative-free protein drink. It is available in two delicious flavours choco almond and mango cardamom. andMe's women's protein contains pea protein, BCAA amino acids, 16 ayurvedic herbs, and 21 vitamins and minerals, and it helps fulfil 30% of your daily protein requirements.

Is Plant Protein as Good as Meat?

Plant-based protein sources can be high-quality sources of protein and can be a good alternative to meat for some people. Plant-based protein sources, such as beans, lentils, nuts, and seeds, contain all the essential amino acids that the body needs to function properly. They also tend to be high in fibre, which can help with digestion and may reduce the risk of certain chronic diseases.

So, is It a Myth or a Fact that Eggs and Meat are Necessary to Get Adequate Protein?

It is a myth. While eggs and meats can be good sources of protein, they are not the only sources, and it is possible to get an adequate amount of protein from a plant-based diet. People who follow a vegetarian or vegan diet can meet their protein needs through various plant-based foods.

However, paying attention to the quality of the protein you are consuming is important. Not all protein sources are created equal; some may be more beneficial for your health than others. For example, plant-based protein sources tend to be high in fibre, which can help with digestion and may reduce the risk of certain chronic diseases. In contrast, some animal-based protein sources, such as processed meats, can be high in saturated fat and have been linked to an increased risk of heart disease and certain cancers.

What Foods are High in Plant Protein?

Many plant-based foods are high in protein. Here are some examples:

Beans:

Beans are a great source of protein and are also high in fibre, iron, and other nutrients. Examples include kidney beans, black beans, lentils, and chickpeas.

Nuts and seeds:

Nuts and seeds are good sources of protein, healthy fats, and other nutrients. Examples include almonds, cashews, peanuts, and chia seeds.

Tofu and tempeh:

These are made from soybeans and are high in protein and other nutrients.

Grains:

Some grains, such as quinoa, amaranth, and wild rice, are higher in protein than others and can be a good source of this nutrient.

Leafy greens:

Leafy greens, such as spinach and kale, are not typically considered high in protein, but they can still contribute to your daily protein intake when combined with other protein-rich foods.

Peas:

Peas are a good protein source and contain fibre, vitamins, and minerals.

Mycoprotein:

Mycoprotein is a protein made from fungi found in products such as Quorn.

Overall, it is a myth that eggs and meats are the only protein sources and that they are necessary to get an adequate amount of this essential nutrient. While these foods can be part of a healthy diet, it is important to include a variety of protein sources to ensure that you are getting all the nutrients your body needs. By incorporating plant-based protein sources, dairy products, and grains into your diet, you can easily meet your protein needs and support the health and functioning of your body.