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India, especially in the northern region, has a large population that eats a predominantly vegetarian diet, and pulses form an important part of their diet. Additionally, it is often consumed as a high-protein source.
Protein is made up of amino acids, of which the body needs 20 types for growth, hormone production and staying healthy. Nine of these amino acids must come from food.
But does it have enough protein to meet your daily requirement? A doctor from Fortis Vasant Kunj helps to find out how much protein is in 100 grams of dal and whether it is enough.
Do lentils contain enough protein?
In a viral Instagram post, gastroenterologist Dr Shubham Vatsya said that one bowl of dal, which is the average daily consumption of Indians, is insufficient to meet the daily protein intake.
“If you consider pulses to be a rich source of protein, you are a fool,” said Dr. Vatsya, while agreeing that pulses do contain some protein, but not remotely enough.
To get just 24 grams of protein from lentils, “you would need to eat at least 5 bowls,” the doctor said. “Dals are considered a source of protein in every Indian household. And 100 grams of raw lentils contain 24 grams of protein.”
He said that it is impossible to eat 100 grams of pulses in one meal. “When you cook 100 grams of dal, it turns into five to six bowls, which an entire family can eat.”
The gastroenterologist said that one serving of lentils contains only four to five grams of protein, and to get 24 grams of protein, a person would have to consume at least five servings of lentils.
He said that pulses still have five or six grams less protein than 100 grams of chicken.
‘Pulse is an incomplete protein source’
“They are incomplete sources of protein,” Dr. Vatsya said. He explained that this is because they lack some essential amino acids and that is why your body is not able to absorb the lentils properly.
He also stressed that it is wrong to get one’s share of protein only through lentils, and suggested that to make a meal high protein, one should “mix lentils with cottage cheese, eggs, curd and whey protein.”
“Only then will the balance of your plate become muscle-building, gut-healing and body-supporting. Be sure to show these reels to your mom, who keeps giving you pulses, thinking they’re high in protein,” he adds.
How much protein do you really need?
The World Health Organization recommends 0.83 grams of protein per kilogram of body weight (g/kg) per day for healthy adults to maintain muscle and tissue health.
It may be better for older people to eat more, as muscles atrophy with age and aging bodies become less efficient at absorbing protein. A review published in Nutrients in 2021 suggested that a ratio closer to 1.2 g/kg, combined with resistance training, could help limit muscle contraction in older people. Children and teens, who are still growing, may also want more than the minimum, depending on how active they are.
A 2020 paper suggested that pregnant and lactating women needed twice the recommended amount to maintain muscle mass and feed their baby.
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