Let’s talk protein today, folks. Why? Because 73% of Indians are protein-deficient! It’s a high probability that you might just be some-one in billions.
The average Indian only consumes 0.6g of protein per kilogram of body weight, while the recommended daily intake is at least 0.8g per kilogram. This is a serious issue, and that’s why I have chosen protein as the topic of the day.
If life is a road trip, most protein sources are like taking the scenic route – a bit of a journey, and they also need some time and effort to prepare. Think paneer or chicken; both solid options, but they take quite some time to prepare. And who has time for a slow life in the professional world? So, here is the fast lane for your protein fix.
CURD: THE RELIABLE HIGHWAY
Curd is like cruising down the highway – quick, efficient, and incredibly easy to make. All it takes is mixing leftover curd or yogurt with warm milk and letting it ferment for a few hours. Simple, right? Plus, it is packed with gut-friendly bacteria that help with digestion.
For every 100g of homemade plain curd, you get 4g of protein and 71 calories.
Curd has a 0.7 energy density score, it is filling because of its volume, and it’s a complete protein source meaning your body can absorb and use it effectively. You can easily take two servings of 150g curd per day.
If you are on a budget, curd is your best bet. But you may need larger servings to hit your protein goals.
That leads us to the expressway, another member of the dairy family – yogurt.
YOGURT: THE TASTY FAST-TRACK
If you are in a big hurry, yogurt is your express lane. It is like paying the toll – it costs a bit more, but you are rewarded with a quicker, higher-protein solution.
Yogurt, particularly Greek yogurt, is a convenient, no-prep, fridge-friendly option that is ready when you are.
For every 100g of non-fat Greek yogurt, you get 11g of protein and only 59 calories.
That is more than double the protein of regular curd for fewer calories. If you are looking to streamline your protein intake without upping the volume of food, yogurt is the clear winner.
Curd or Yoghurt? The choice depends on your lane (and budget!)
Think of it this way: if you are cruising comfortably, curd is your go-to. But if you are looking to fast-track your protein intake without breaking the bank, you will want to increase your serving size of curd.
On the other hand, if you are ready to splurge for that extra protein boost and save time, yogurt is the faster lane with more protein-packed power.
You can make curd at home, but if you wish to go for yogurt, here are the brands I would recommend:
India:
1. Milky Mist Skyr Yogurt (11g of protein per 100g)
2. Epigamia Greek Yogurt (7g of protein per 100g)
US:
1. Fage Nonfat Greek Yogurt (16g of protein per 150g)
2. Kirkland Organic Greek Yogurt (13.4g of protein per 127g)
3. Chobani Nonfat Plain Greek Yogurt (14g of protein per 150g)
See you on the health road!
Your road-trip loving fitness coach,
Vivek