Oatmeal
Oats is a healthy and nutritious food source to have in your breakfast and a perfect way to start the day. They are an excellent source of fibers and proteins.
As it is a form of complex carbohydrates, it digests slowly into our system and doesn’t cause a spike in sugar level which will give you sustained energy throughout the day.
I basically take it in my pre-workout meal which gives me an extra push during my workout.
Homemade Yogurt
Greek Yogurt is very much trending nowadays between people who eat healthy food. What makes Greek yogurt unique is its process of manufacturing.
It is made by combining milk and live cultures or bacteria.
It is then strained to remove the liquid part called “Whey” that naturally occurs in milk, this gives Greek yogurt that creamy texture and less salty taste than regular curd.
Straining process removes some of the salts, sugars, and water which gives Greek yogurt a thicker texture and contains higher protein content than regular curd.
Now, here’s the good news, you can make homemade yogurt by following these simple steps!
Step 1: Take a cheesecloth, spread it over a colander or chalni. Place a utensil beneath the colander.
Note: Don’t disturb or break the Indian curd just straight away dump it on the cheesecloth.
Step 2: Bring all the edges of cheesecloth together and let the excess whey or liquid strain.
Step 3: In order to avoid curd to be sour keep it in a refrigerator.
Step 4: Keep it overnight for 6-8 hours and extract the yogurt from the cheesecloth.
You can expect half cup of yogurt from 1 cup of dahi.
Banana
Loaded with essential vitamins and minerals, including fiber, potassium, magnesium and more. It is one the best food source for people who work out regularly.
It gives you a quick boost of energy as it is a form of simple sugars.
A perfect post-workout carbohydrate source for athletes and fitness freaks.
Eggs
They are a great source of protein with a complete amino acid profile.
It is one of the cheapest sources of protein which will definitely help you to build muscle.
In the past few years, people have actually demonized the egg yellow part thinking as it will lead to increased risk of heart attack.
Consuming two to three egg yellows won’t harm your body in anyway.
Eggs are a good source of omega 3 fatty acids which lower blood triglyceride and lowers cholesterol levels.
Research Article – https://www.ncbi.nlm.nih.gov/pubmed/17134951
Protein Shakes
Protein shakes come in many forms such as milk protein, plant protein, animal protein, etc. out of which whey protein is an easily available supplement in the market.
Now, protein shakes come under supplement category but it is the most effective and easiest way to get high-quality protein which is easily digestible and comes handy.
If you don’t have time to cook your meals or lack protein sources in your diet give it a try.
According to research published in the Journal of Food Science, whey protein is one of the highest-quality proteins because of its rapid digestibility and amino acid content. It works quickly to aid your muscles so they can heal, rebuild and grow.
Research Article – https://www.ncbi.nlm.nih.gov/pubmed/25757896
A2 Cow Milk
Milk is a staple diet source for Indians.
One cup (246 ml) of cow milk (less than 3% fat content) contains approximately –
- 8 g protein
- 12 g carbohydrate
- 4.9 g fat
- 42 calories
Source: USDA Nutrient Database
Despite being one of the best sources of protein for vegetarians there are a lot of people who complain about stomach discomfort after consuming milk and milk products.
This is because milk contains two types of protein:
A1 & A2 Protein
Doctors have linked that A1 proteins may cause stomach discomfort and symptoms similar to those experienced by people with lactose intolerance. The most common type found in Indian grocery stores and market.
On the other hand, the A2 protein is more comparable to human breast milk.
It is easily digested and absorbed by our body.
Source: https://www.medicalnewstoday.com/articles/318577.php
In India, you can find A2 milk in Gir Cow (Desi Gau) which has a big hump on its back, goats & sheep.
I will be coming up with a detailed article on this topic soon.
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