Protein plays a crucial role in keeping the body strong and functional, supporting muscle repair, hormone production, immunity, and stable blood sugar levels. However, not all protein sources deliver the same nutritional value. To help people make smarter dietary choices, Dr Saurabh Sethi, a California-based gastroenterologist trained at AIIMS Harvard and Stanford, has shared a practical and easy-to-follow protein reference highlighting both animal-based and plant-based options along with their unique health benefits.
Dr Sethi explains that soy stands out as the most complete plant-based protein, making it an excellent option for vegetarians. Egg whites are highlighted for providing an exceptional amount of protein with minimal calories, ideal for those focusing on weight management and muscle building. Chicken breast is described as one of the richest sources of total protein per serving, offering lean nutrition without excess fat.
Seafood options such as clams and oysters are noted for being extremely rich in iron, supporting red blood cell production and overall energy levels. For those seeking alternatives, lentils can serve as a plant-based substitute. Salmon earns a special mention not only for its high-quality protein content but also for its omega-3 fatty acids, which promote heart and brain health. Vegetarians can obtain similar healthy fats from flaxseeds and walnuts.
Whey protein, derived from milk, is recognised for its high leucine content, an amino acid essential for muscle growth and recovery. Beans are praised for offering one of the best combinations of protein and dietary fibre, supporting digestion and gut health. Dr Sethi also recommends roasted chickpeas and roasted edamame as convenient, travel-friendly snacks to help meet daily protein needs.
This simplified protein guide encourages balanced eating by focusing on both nutrient density and functional benefits, making it easier for individuals to tailor their diets according to lifestyle and health goals.
