Paneer, a beloved Indian meals staple broadly consumed for its protein content material and style, has been on the heart of controversy, as a number of reviews point out that it is likely one of the most adulterated meals objects, with pretend paneer flooding the markets and even eating places. Whereas we had been unable to independently confirm the declare, the FSSAI, or Meals Security and Requirements Authority of India, has famous that paneer is usually adulterated with starch, detergent, and even dangerous preservatives, corresponding to formalin.
For vegetarians, who typically depend on paneer as their main protein supply, this revelation creates each a well being scare and a dietary hole. So, we requested specialists about another wholesome protein options.
However earlier than that, let’s perceive why protein issues
Protein isn’t only for bodybuilders. It’s very important for cell restore and progress, hormone and enzyme manufacturing, in addition to immunity and satiety.
“A deficiency can result in hair fall, fatigue, poor restoration, hormonal points, and stunted progress in kids,” stated scientific dietitian Garima Goyal.
So, if not paneer, then what?
“The paneer disaster is a reminder that protein range issues. Counting on a single supply, particularly one liable to adulteration, is dangerous. A mixture of dals, legumes, soy, milk, and historical grains can safely meet your protein wants, with out compromising on high quality or security. Eat native, rotate your sources, and at any time when unsure—make it at dwelling,” stated Goyal.
In mild of rising issues about adulteration in paneer and dairy merchandise, vegetarians should prioritise protected, nutrient-dense options to satisfy each day protein necessities, stated Kanikka Malhotra, guide dietician and authorized diabetes educator.
Listed below are cleaner, safer, and nutritionally wealthy vegetarian protein sources, with protein content material as per ICMR’s Indian Meals Composition Tables (IFCT) 2017 (per 100g uncooked):
Toor dal (Cut up Pigeon Pea) – 22.3g protein
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A staple in Indian kitchens, this dal is inexpensive, versatile, and wealthy in each protein and folate.
Are there different meals that you would be able to devour? (Photograph: Freepik)
Moong dal (Inexperienced gram cut up) – 24.5g protein
Simply digestible and low in allergens, excellent for all age teams, together with these with delicate guts.
Masoor dal (pink lentils) – 24.0g protein
Fast to cook dinner and nutrient-rich, nice for soups and khichdi.
Chickpeas (chole) – 19.3g protein
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A wonderful supply of protein and iron, ultimate for curries, hummus, and salads.
Soy chunks – 52.4g protein
One of many richest plant-based sources of protein. Select non-GMO and soak/cook dinner properly earlier than consumption, stated Goyal.
Tofu (Soy paneer) – 10.5g protein
A gentle, neutral-tasting protein supply constructed from soy milk. Use it in stir-fries, curries, or salads, stated Goyal.
Cow’s milk – 3.2g protein
Nonetheless possibility if sourced from a trusted dairy or made into curd/paneer at dwelling.
Curd (home made, cow’s milk) – 3.1g protein
Provides helpful probiotics together with average protein.
Rajgira (Amaranth grain) – 13.6g protein
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An entire protein with all 9 important amino acids—ultimate for rotis or porridge.
Quinoa – 13.2g protein
One other full protein, albeit much less widespread, is gaining reputation in city India, in keeping with Goyal.
What about nuts and seeds?
Whereas nuts (e.g., almonds = ~20g protein/100g) and seeds (e.g., pumpkin seeds = ~30g protein/100g) do include protein, they’re calorie-dense and fat-rich. “They’re supporting meals, not main protein sources. A small handful contributes solely 4–6g of protein, not sufficient to satisfy each day wants,” stated Goyal.
Embrace the range of plant-based proteins—lentils, chickpeas, kidney beans, and soy merchandise like tofu and tempeh—paired with nuts, seeds, and complete grains, stated Malhotra. “These choices not solely present important amino acids but additionally ship fiber, nutritional vitamins, and antioxidants vital for long-term well being. By specializing in minimally processed, regionally sourced components and balanced meals, you possibly can safeguard in opposition to adulteration dangers whereas supporting metabolic well being, muscle upkeep, and diabetes administration,” stated Malhotra.
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For extra protein wants?
In accordance with Goyal, athletes, pregnant ladies, or these recovering from sickness could think about plant-based protein powders constructed from clear, examined sources, corresponding to pea, brown rice, or hemp—however solely below the steering of an expert.
DISCLAIMER: This text is predicated on data from the general public area and/or the specialists we spoke to. All the time seek the advice of your well being practitioner earlier than beginning any routine.