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  • Asia’s Secret High-Protein Foods

    Protein is one of the main food groups that should constitute at least 35% of your daily food intake. Protein is not just for people who are into body building – it is actually one of the most important food groups to help your body to rebuild itself as it provides essential building blocks for cells. 

    Asia’s Secret High-Protein Foods

    They are organic molecules made up of amino acids – the building blocks of life. These amino acids are joined together by chemical bonds and then folded in different 3-dimensional structures to support body functions.

    There are 2 types of amino acids – essential (which the body cannot produce and hence we must consume through our food) and nonessential amino acids (which the body can produce).

    Why Do We Need Protein?

    During digestion, our body breaks down the protein we consume into amino acids. These are then circulated throughout our body through our bloodstream. As blood flows, it trades the amino acids in our cells, providing a continuous supply of protein to produce important molecules in our body – like enzymes, hormones, neurotransmitters and antibodies.

    Protein also helps replace worn out cells, transport various substances throughout the body and aids in growth and repair.

    Consuming protein increases levels of Glucagon hormones. It helps control body fat when it is released into the bloodstream when sugar levels go down. This causes the liver to break down stored glycogen into glucose for the body.

    How much Protein is enough?

    To prevent protein deficiency, the basic recommended protein intake is 0.8g per kg of body mass for healthy adults. For example, a 68kg adult will have to consume about 54g of protein a day. 

    However, the recommended protein intake also depends on activity level, age and gender. It is also important to note that we can only store a certain amount of protein at one time. The body needs its protein stores to be continually replenished – that means you should consume moderate amounts of protein at regular intervals.

    Can I over consume protein?

    Yes you can. Extra protein can be converted into sugar or fat in the body. However, due to its thermic effect (the amount of energy require to digest, absorb, transport and store protein) is higher than carbohydrates and fat, it isn’t as quickly converted as compared to its other two counterparts.

    What Asian foods have high Protein levels?

    Whenever we think of protein, we often think about salmon, eggs, red meat, and legumes/beans. But did you know there are more than just the usual suspects that are easily available, and rich in protein? They could be found in your grocery store, too! 

    Here are some of the common high-protein foods you can find in Asian cuisine.

    • Edamame beans (11g protein/100g)

    These beans are commonly consumed by the Japanese. They are young soybeans that are harvested before they have ripened or hardened. It is usually steamed or boiled and seasoned with a pinch of salt for slight flavour and served as finger food. You can get them at most Japanese restaurants in Malaysia. Do note that people who are allergic to soy products may not be able to consume Edamame beans.

    • Pumpkin seeds (19g protein/100g)

    Pumpkin seeds are a healthy mid-day snack alternative and can be found in most convenience stores as a pre-packaged snack, and yes, they are high in protein! Opt for unflavoured, unsalted versions, which you can throw into your salad for an extra crunch.

    • Chickpeas (19g protein/100g)

    Chickpeas are packed with proteins! Each cup provides 12g of protein, making it a great source of protein for people who consume little to no meat in their diets. They are also rich in nutrients that are vital for your body like fibre and minerals such as manganese, magnesium, zinc and copper.

    You can find chickpeas sold as snacks in roadside stalls, or in chana masala – an accompaniment to chapatti meals. It’s also the main ingredient of hummus, an increasingly popular dip.  

    • Tempeh (19g protein/100g)

    Originating from South East Asia, tempeh is a traditional soy product. It is made through a natural culturing and controlled fermentation process. The fermentation process and its retention of the whole bean gives it a higher content of protein, dietary fibre and vitamins. Its flavour becomes more pronounced as it ages. Most Indonesian and Malay food joints would serve Tempeh. It is usually served with local sambal for the best flavour.

    • Kidney beans (24g protein/100g)

    Red kidney beans should not be confused with other red beans (such as Adzuki beans). It is named for its visual resemblance in shape and colour to a kidney. These beans are miracle workers! They are high in protein and are perfect to be eaten with grains, nuts, seeds and dairy products. 

    • Salmon sashimi (22g protein/100g)

    Salmon sashimi, one of the cornerstones of Japanese cuisine is an excellent source of protein. Every slice of salmon sashimi comes with a high amount of omega-3 fatty acids (a type of essential fatty acid. Omega-3 is known to reduce risk of heart disease, stroke as well as symptoms of hypertension). Head over to your nearest Japanese restaurant for a good dose of salmon sashimi.

    • Saba/mackerel (18.5g protein/100g)

    Another popular Japanese fish served in most Japanese restaurant - the saba is usually served grilled with soy sauce and radish. Similar to salmon – it is also rich in protein. It contains high amounts of Omega-3 fatty acids, which help prevent cardiovascular disease and promote brain health. Plus it also contains vitamins and minerals as well as the antioxidant Coenzyme Q10 which helps in cell growth and maintenance.

    • Chicken meat (27g protein/100g)

    One of the most commonly consumed meats worldwide – chicken meat is especially popular among fitness enthusiasts for its high protein content. Besides that, its versatility is its second best selling point. There are many ways to cook chicken, whether baked, stir-fried or used to make a broth, you can be sure that it is packed with protein. Always a simple, yummy and nutritious choice! 

    • Tofu (8g protein/100g)

    Tofu or bean curd is a popular food cultivated from soy beans. Besides the high protein content, just 50g of soy protein daily can help lower cholesterol by about 3%. It is an excellent source of amino acids, iron, calcium and other micro-nutrients. Eating soy protein instead of other sources of higher-fat protein enables you to maintain a healthy diet. Try steaming tofu with fish for a protein on protein meal. 

    Protein – the building blocks of life, is vital for the operation of bodily functions, whether it is providing the essential amino acids or helping to build strong muscles. Make it a mission to incorporate sufficient protein into your daily food intake. With all these different protein-rich food available, you won’t have to worry about running out of variety for your meals!

    Balance your protein meals with fresh produce. Enjoy 10% off fresh fruits and vegetables at Jaya Grocer outlets when you present your AIA Vitality membership card. 

    References
    https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
    https://draxe.com/protein-foods/
    https://ghr.nlm.nih.gov/primer/howgeneswork/protein
    https://www.webmd.com/fitness-exercise/guide/good-protein-sources
    https://www.precisionnutrition.com/all-about-protein
    https://www.healthline.com/nutrition/20-delicious-high-protein-foods
    https://www.britannica.com/science/protein
    https://www.medicalnewstoday.com/articles/280285.php
    https://www.healthline.com/nutrition/11-benefits-of-pumpkin-seeds
    https://www.bbcgoodfood.com/howto/guide/health-benefits-pumpkin-seeds
    https://www.medicalnewstoday.com/articles/280244.php
    https://www.livestrong.com/article/557013-how-to-roast-dry-chickpeas/
    https://www.healthline.com/nutrition/tempeh#modal-close
    https://www.healthline.com/nutrition/foods/kidney-beans
    https://www.healthline.com/nutrition/11-benefits-of-salmon
    https://www.thespruce.com/what-is-tempeh-3376821
    https://www.healthline.com/nutrition/protein-in-chicken
    https://www.bbcgoodfood.com/howto/guide/ingredient-focus-tofu

    The above articles are intended for informational purposes only. AIA accepts no responsibility for loss which may arise from reliance on information contained in the articles.

    What is your favourite source of protein?

    • Yes (55%)
    • No (45%)

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