What are some high protein and low carb Indian foods?
In a world where people are focusing more on being healthy, many are looking at the benefits of eating a lot of protein and not so many carbs. This way of eating is not just popular around the world. It’s also very important in Indian cooking. When we think about healthy food, we see that Indian food has a lot of good options to choose from. More and more people are interested in eating better to take care of their bodies.
What's even more interesting is that Indian food has a long history and a strong connection to healthy living. The recipes we follow today have been passed down through many generations, showing us how to cook delicious, healthy food. As we learn more about eating foods with lots of protein and fewer carbs, remember that it’s not about giving up tasty meals. It's about finding a good balance where each meal is about feeling good and enjoying the food in front of you.
Protein-Rich Indian Foods
Food Item |
Protein Content (per 100g) |
Description/Notes |
|---|---|---|
Paneer |
18g |
Indian cottage cheese, rich in protein and calcium. |
31g |
Lean protein source commonly used in Indian cooking. |
|
Fish (Rohu) |
17g |
Popular freshwater fish in India, rich in omega-3 fatty acids and protein. |
Dal (Lentils) |
Varies by type |
Moong dal: 24g, Masoor dal: 26g, Toor dal: 22g, Chana dal: 22g, Urad dal: 25g. |
Soybean |
36g |
High-protein legume used in various Indian dishes and as a meat substitute. |
Greek Yogurt |
10g |
Thick yogurt high in protein, often consumed with Indian meals or as a snack. |
Almonds |
21g |
Protein-rich nuts commonly used in Indian sweets and snacks. |
Chicken Tikka |
25g |
Grilled marinated chicken pieces, a popular protein-rich appetizer or main dish. |
Eggs |
13g |
Versatile protein source used in many Indian recipes like omelettes and curries. |
Tofu (Soy Paneer) |
8g |
Plant-based protein, used in vegetarian Indian dishes as a substitute for paneer. |
Mung Beans (Sprouts) |
3g |
Nutrient-dense and protein-rich sprouted beans used in salads and snacks. |
Low Carb Vegetables and Grains
Food Item |
Carbohydrates per 100g |
Description/Notes |
|---|---|---|
Spinach (Palak) |
1.4g |
Leafy green used in saag dishes, curries, and as a side vegetable. |
Cauliflower (Gobi) |
4.9g |
Versatile vegetable used in sabzis, rice alternatives (like cauliflower rice). |
Bitter Gourd (Karela) |
4.3g |
Bitter vegetable used in stir-fries and stuffed dishes. |
Green Beans (French Beans) |
7.1g |
Long beans used in curries, stir-fries, and as a side dish. |
Bottle Gourd (Lauki) |
3.4g |
Mild-flavored vegetable used in stews, curries, and as a juice (lauki ka juice). |
Radish (Mooli) |
3.4g |
Root vegetable used in salads, pickles (mooli ka achar), and cooked dishes. |
Cabbage (Patta Gobi) |
5.8g |
Used in sabzis, coleslaw (Indian style), and stir-fried dishes. |
Bell Peppers (Shimla Mirch) |
6g |
Colorful peppers used in salads, stuffed dishes (bharwan shimla mirch), and curries. |
Lettuce (Salad Patta) |
2.9g |
Used as salad greens and in wraps (like lettuce wraps with paneer). |
Lentils (Masoor Dal) |
25g |
Protein-rich legume used in dals (masoor dal) and soups. |
Quinoa |
21g |
Nutritious grain used as a rice substitute in pilafs and salads. |
Chia Seeds |
8.6g |
High-fiber seeds used in beverages (chia seed drink) and puddings. |
Traditional Low Carb Indian Recipes
-
Tandoori Chicken:
Marinate chicken in yogurt, spices, and lemon juice.
Grill or bake until golden brown.
High in protein, low in carbs.
-
Palak Paneer:
Sauté spinach with spices, add paneer cubes, and simmer.
Creamy and low-carb, a nutritional powerhouse.
-
Moong Dal Chilla:
Blend moong dal with spices, spread on a hot griddle.
Protein-packed pancakes, perfect for a low-carb breakfast or snack.
Incorporate these recipes into your culinary repertoire, and you'll discover that traditional Indian cooking can be both a celebration of taste and a commitment to a low-carb, high-protein lifestyle. Enjoy the culinary journey!
Choose healthy rather than following a trend
Exploring high-protein, low-carb Indian foods, we find a wide variety of tasty options that are good for us. Indian food, steeped in tradition, naturally fits a protein-focused diet without giving up on low carbs. From lentils, chickpeas, paneer, and spices to spinach, cauliflower, and quinoa, each bite adds protein while keeping carbs in check. These ingredients let you get creative with your meals to match your health goals.
Choosing these foods is not just a passing trend; it's about committing to a healthier, more lively you. Switch out carb-rich foods for protein-packed ones, enjoy Tandoori Chicken, Palak Paneer, and Moong Dal Chilla, and see the positive changes in your well-being. Make these high-protein, low-carb choices part of your daily routine easily. Your taste buds and body will thank you for it.
This Blog post is an initiative by Lo! Foods, to provide accurate and Nutritionist / Doctor approved information related to Health. Lo! Foods is India's leading brand for Everyday Functional Foods. Foods designed for specific Health conditions or Needs. Lo! Foods also runs India's largest range of Low Carb Healthy Cloud Kitchens, under the brand names of Lo!, ProteinChef, ATH (All Things Healthy) and DiabeSmart.
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