No! Foods like avocado, mushrooms are not the best sources of protein; here’s why

Leaving lentils pulses and chicken, there are many misconceptions about protein-rich foods. Many pick protein bars or avocado as rich sources of protein. The caveat is that they are not. If nutritionist Juhi Kapoor is to go by foods like spinach, protein bars, Brussels sprouts, avocado, mushrooms, and cauliflower are not the best sources of protein.

“Research suggests that certain protein bars may lack the nutritional quality of whole foods, as they might not provide the same range of micronutrients. Additionally, some bars may have an imbalanced macronutrient profile, with excessive sugars and limited fibre. High consumption of such bars may contribute to poor dietary habits and potential health issues. Moreover, the processing involved in making these bars can lead to nutrient degradation,” said Kapoor.

It’s essential to incorporate a variety of whole foods for a well-rounded and nutrient-rich diet, she added.

We reached out to nutrition experts to decipher protein-rich foods for us.

Priya Sharma, chief nutritionist, Sri Balaji Action Medical Institute said that the landscape of protein sources is diverse, encompassing both plant and animal-based options, each offering unique nutritional benefits. “While plant-based sources like beans, lentils, tofu, and quinoa are celebrated for their protein content, it’s essential to acknowledge the wealth of options available for individuals to meet their dietary needs,” said Sharma.

Animal-based proteins, including lean meats, fish, eggs, and dairy, provide high-quality protein with essential amino acids necessary for various bodily functions. Sharma said that these sources offer nutritional diversity and can be particularly beneficial for individuals with specific dietary requirements or preferences.

However, plant-based proteins are gaining popularity due to their health benefits and environmental sustainability. They offer fibre, vitamins, and minerals alongside protein, contributing to a well-rounded diet. Additionally, plant-based options align with ethical considerations for some individuals, promoting a more compassionate approach to food consumption.

While spinach, avocado, Brussels sprouts, mushrooms, cauliflower, and protein bars are indeed nutritious foods, they are not typically considered the best sources of protein when compared to certain plant-based options, said Sushma PS, chief dietitian, Jindal Naturecure Institute.

Spinach

Sushma noted that while spinach is a good source of iron, vitamins, and minerals, it is relatively low in protein compared to other options.

Do you have protein regularly (Source: Freepik)

Avocado

Avocado is nutrient-dense and provides healthy fats, but it contains only a moderate amount of protein. It is not a primary protein source, mentioned Sushma.

Brussels sprouts

Brussels sprouts are rich in vitamins, fibre, and antioxidants, but they are not particularly high in protein compared to other vegetables, Sushma said.

 

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Mushrooms

While mushrooms offer various health benefits, including vitamins and minerals, they are not particularly high in protein, mentioned Sushma.

Cauliflower

Cauliflower is a low-calorie vegetable with many nutrients, but its protein content is relatively low compared to dedicated protein sources, said Sushma.

Protein bars

Protein bars can be convenient for a quick protein boost, but some may contain added sugars and processed ingredients. Additionally, whole food sources are often preferred for overall nutrition, said Sushma.

Encouraging a balanced approach to protein intake that incorporates both plant and animal-based sources ensures adequate nutrient diversity and supports overall health and well-being. “By promoting a varied diet, individuals can enjoy a range of delicious and nutritious foods tailored to their preferences and nutritional needs,” Sharma said.

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