Mix and Match Your Proteins

 

Mix and Match Your Proteins

There is a misconception that vegetarians are always starved for proteins and have no option but to start eating non-vegetarian food or protein supplements to meet their daily protein requirements. The ideal protein intake for a healthy adult is around 0.8 to 1 gm per Kg body weight. Most of us do not reach this requirement; especially vegetarians. The reason being that there is no conscious effort to balance our meals. Proteins add the satiety factor to the meal. Vegetarians, particularly, tend to eat extra carbs, and worse still, add fried foods and sweets, to complete their meal and feel full. It’s also a psychological feel-good way of making up for not eating non-vegetarian food.

Protein and Amino Acids

What you actually need from protein are the amino acids (building blocks of proteins). You need 20 different ones. Your body makes some of them, but you must get 9 from your diet. These are called essential amino acids.

Animal proteins are complete proteins. That means they contain all the essential amino acids. Plant proteins are often, but not always, incomplete sources of protein, Examples of complete plant proteins are Quinoa, Buckwheat, Amaranth (Rajgira), Soya

 

There is a wide choice of protein foods for vegetarians:

• Soya and its products - Tofu, Edamame, Tempeh
• Seeds – Chia, Garden Cress, Sesame, Sunflower, Pumpkin, Muskmelon and watermelon
• The advantage of Garden Cress is its Low fat and high protein content
• Different Nuts, Coconut, Foxnut (Makhana), Barley, Dals and Legumes, Dairy products
• Paneer (Cottage Cheese) – besides being a high protein food, it has good amount of calcium
• Curd - good source of easy to digest protein
• Millets – have high protein content and usable calcium
• Sattu (Roasted Bengal gram flour) – has 20 to 25 gm protein per 100 gm
• Quinoa, Amaranth, Teff and Buckwheat are complete proteins and also Gluten free
• Brewer’s yeast - Brewer's yeast is also a good source of protein. It contains approximately 16 g of protein per 30 g of powdered yeast
• Mushrooms - Vegetarian favourite when it comes to alternative sources of protein
• Baby corn – an advantage is that it has low fat and high protein content
• Moringa - rich in a large number of amino acids

 Go For Variety

There are pros and cons to both types of protein. But diets that rely mostly on plants for protein have been linked to a lower risk of type 2 diabetes, stroke, heart disease, cancers and early death.

Almost all plant-based protein sources are lower in fat and calories than animal protein. So naturally, swapping animal protein for plant-based protein will reduce your overall calorie intake. It also contains a lot of fibre, keeping you fuller for longer. In contrast, animal protein contains no fibre. Besides, plants are rich in antioxidants so essential for our overall well-being.

Most plant sources of protein are incomplete. Exceptions are soya and its products, quinoa, buckwheat, amaranth and teff.  Complete proteins provide all nine essential amino acids. Animal Sources of protein are complete proteins.

So although most plant proteins are incomplete, you can get all the essential amino acids you need from plant foods, as long as you eat a variety of them. The key is - Mix and Match

 

                 When Indigestion Is The Issue

Indigestion, upset stomach or dyspepsia - it is a group of digestive symptoms that usually happen at the same time such as:

• pain, a burning feeling or discomfort in your upper belly
• feeling full too soon while eating
• feeling uncomfortable

Occasional indigestion is normal, but sometimes it happens regularly for a few weeks or months. This could be a sign of an underlying problem like gastroesophageal reflux disease (GERD), ulcers, or gallbladder disease.

Symptoms

·       Burning or pain in the upper belly
·       Feeling full too soon or for too long after eating
·       Bloating
·       Burping and gas
·       Nausea and regurgitation (when the food you swallow comes back up into your esophagus)
·       Vomiting
·       Acid reflux and heartburn
·       Loud growling or gurgling in your stomach
·      Burping

Constipation

Indigestion and constipation often go together. Many people who have gastroesophageal reflux disease (GERD) will also have constipation. Getting relief for your indigestion may also help your constipation.

 Causes

• Occasional indigestion is usually caused by eating a large or fatty meal.
• Indigestion that lasts longer than one meal or that comes and goes may be caused by your lifestyle, a medical condition, or a medicine you take regularly 
• Sometimes, people have persistent indigestion that's not related to any of these facts

Lifestyle factors

·       Eating too much, eating too fast, or eating during stressful situations
·       Eating foods that your body has a hard time digesting (food intolerance)
·       Smoking or using other tobacco products

 Common Food Triggers for Acid Reflux - a cause of indigestion

·       Fatty and fried food
·       Spicy foods

·       Foods with a lot of acid, like citrus fruit, tomatoes, tomato sauces and vinegar

·       Alcohol
·       Fizzy drinks
·       Caffeine
·       Chocolate
·       Onions
·       Peppermint

If you eat any of these regularly, stop eating them for a while to see how you do. Add them back in one by one to see if any trigger your indigestion.

 Some medical conditions that may cause indigestion 

·       Irritable bowel syndrome (IBS)
·       Ulcers
·       Gastroesophageal reflux disease (GERD)
·       Too much stomach acid (hyperchlorhydria)
·       Slow stomach emptying (gastroparesis)
·       Swelling in your stomach lining (gastritis)
·       Hiatal hernia
·       Bacterial stomach infections
·       Eating disorders, such as anorexia nervosa and bulimia
·       Gallstones and gallbladder swelling
·       Chronic pancreatitis
·       Autoimmune conditions, such as thyroid disease or celiac disease
·       Pregnancy
·       Stomach cancer (very rare)

 Treatment

This usually depends on the cause

• Making changes in how and what you eat and drink, such as avoiding foods that cause indigestion
• Trying psychological therapies to help manage any anxiety, depression, or stress that may cause your indigestion
•  Taking over-the-counter or prescription medicine for indigestion or acid reflux, such as antacids or antibiotics

Usually, you might not need any treatment. Indigestion often goes away on its own after a few hours. But see a doctor if your symptoms get worse.

Home Remedies Worth Trying

·       Chamomile tea
·       Licorice root
·       Fennel tea

·       Ginger tea or add a bit of fresh ginger root to rice or oatmeal
·    1 to 2 tsp. Raw Apple cider vinegar in a cup of warm water sipped slowly before meals
·       Aloe Vera juice
·       Banana
·       Kokum

 

Unhealthy Habits to avoid after a meal

·   Do not drink tea. Tea leaves contain high acid content that will harden protein in your food making it difficult to digest.

·       Do not bathe. It will increase blood flow to hands and legs and slow down digestion of food

·       Do not walk around. It can result in indigestion. However, walking about half an hour after meals is known to be good for you.

·       Do not sleep immediately.  The food will not get digested

Role of Fermented foods in digestion

·   Idli – starches in dal and rice are broken down by the fermentation process so that they are more readily digested by the body
·     Lassi and curd - reduces acidity in the stomach, promotes digestion
·      Soy sauce - can help support the growth of good bacteria in our large intestine
· Miso – has Lactobacillus acidophilus which may be useful in conditions like lactose intolerance or overgrowth of bacteria in intestines 
·  Fermented cucumbers and radish – has lactobacilli which enhances digestibility and also encourages growth of useful bacteria in our large intestine