Best And Worst Protein Sources For South Asians Who Want To Optimise Their Diets

Most of our clients at KMAK Fitness as South Asian Americans who follow a mostly vegetarian diet. Some of our clients do eat meat and fish, but we can’t always rely on animal proteins when designing client plans.

It’s still important to get enough protein, which can be particularly difficult for lots of our clients. 

There are a few things for us to consider when putting together nutritional plans to help them lose weight.

Lots of our South Asian American clients follow vegetarian or plant based diets, which includes:

• Legumes (including beans, lentils, peanuts etc)
• Beans (including kidney beans, black beans, pinto beans etc)
• Dairy (including milks, yoghurt, paneer, ghee etc)
• Grains (including quinoa, wild rice, oats etc)
• Soy (including tofu, tempeh, edamame etc)

These are great protein sources – but they lack the essential amino acids found in animal protein. That’s why it’s so critical to combine these proteins to get a full amino acid profile for optimal health.

The 3 Best Protein Sources For South Asians

Lentils (Dal):

Versatile, easy to cook, and delicious – these protein powerhouses are stacked with essential nutrients like iron and fibre. Lentils are a fortified food – and when paired with foods rich in vitamin C, it can help optimise the absorption of those nutrients.

South Asians are at a higher risk of vitamin B12 and iron deficiencies. That’s because these are found mostly in animal proteins. Our clients at KMAK get our help with managing these risks.

One of our favourite ways to eat them is to pair them with rice (dal-chawal) as a curry.

Chickpeas: 

Chickpeas are a staple of most south Asian homes and go beautifully with salads, hummus and curries. Our favourite at KMAK is to pair with home baked, warm bread for a roti-chana.

Greek yoghurt:

This is a far superior source of protein compared to normal yoghurt. 

• It’s convenient for lunch on the move.
• Great at breakfast with fruit and honey.
• Or as a high protein dessert.

Greek yoghurt helps keep our gut healthy because it’s so rich in probiotics.

If you struggle with digesting dairy, there are some lactose-free options available. Be sure to read the label – don’t get an upset stomach!

Optimising your diet is crucial for anyone who is taking their health seriously. A focus on whole, natural sources of protein will help health and keep your blood sugars in check.

But…

Some of the worst sources of protein can be actually harmful to our health. And a south Asian diet can typically, culturally, be full of sweet treats and deep-fried snacks. 

…at least, that’s how it was at MY auntie’s house! 

The 3 Worst Sources Of Protein For South Asians.

Deep fried pakoras:

The chickpea flour is high in protein, the act of deep-frying these snacks in oil or ghee is what makes it unhealthy. Too much fat in the cooking process means it’s tough to lose weight, stay healthy and still hit your protein targets.

Avoid – or at least minimise them for a healthy diet. We recommend steaming, grilling, or using less oil to make the cooking process a little healthier.

Processed meats:

The traditional American diet is full of processed meat. Burger patties, hot dogs, or bacon – although delicious – all have high levels of fats, preservatives and salt.

That means they can make chronic conditions, like heart disease or high blood pressure, much worse. 

Many of our clients at KMAK are cautious of processed foods because of family factors. South Asian Americans are genetically predisposed to be a higher risk for metabolic conditions like:

• Insulin resistance
• Type 2 diabetes
• Cardiovascular diseases

Sugary protein bars:

In the last 5-10 years, protein bars have become a convenient way to get protein while on the move. But be careful…

There’s a HUGE amount of variation between the different brands for quality. 

Many protein bars have way too much sugar & artificial ingredients to consider these a healthy staple.

If you intend to use protein “top ups” like this regularly, it’s best to make your own.

At KMAK, we help our clients to find a balance between fully engaging in family events where food is at the heart of making memories with loved ones…

…And the health goals they set, to lose weight and prioritise their wellbeing. We work closely with our clients to help them to better tailor their protein intake to meet their daily needs.

Conclusion

If you’re making your health & fitness a priority, protein intake is one of the most important considerations. Even if you have a full range of dietary opportunities – it can be tough to manage your protein target by yourself.

If you don’t eat meat…

If you have a food intolerance or allergy…

Or if you’re managing a specific cultural or religious event that impacts your diet…

It’s even more challenging.

Processed and convenient foods can often create more nutritional challenges than they solve. Making it a priority to shop for natural whole foods will help. 

Preparing foods in batches and bulk cooking can make it feel less labour-intensive. Choosing cooking methods that aren’t too heavy in oil and ghee keeps the calories lower while enjoying delicious foods. 

Keep in mind, that any vegetarian options are incomplete protein sources, lacking amino acids. However, when combined with other sources, a full range of nutrients is possible for optimal health.

Eating a wide range of diverse protein sources is helpful because much of the protein from plant sources is less bioavailable. Meaning our bodies find it harder to get all the nutrients out of the foods we eat. 

We can make that easier by including a wide range of legumes, grains and dairy alternatives – provided they fit your personal preferences!

If you would like KMAKFitness’ help with your diet, click here to find a time to chat things over. 

We’ve helped thousands of people to get into the shape of their lives, while managing their dietary needs. 

We’d love to help you become our next success story.