Despite popular belief, dal is not the ultimate protein source for vegetarians, lacking in essential amino acids. How can vegetarians enhance their protein intake effectively?
Dear Food People,
So, there's a bit of a misunderstanding floating around about dal being a top-notch source of Dal is loved across many countries and contains some protein, but it's not the protein powerhouse many of us thought.
Protein plays an important role in our health, serving various functions such as constructing cells, tissues, and organs, aiding in the transport of nutrients, maintaining pH balance, and sometimes acting as a source of energy. A food item must contain all nine essential amino acids in precise proportions to be considered an excellent source of protein. These amino acids are vital because, among the 20 amino acids our bodies require, we cannot synthesise nine on our own and must obtain them through our diet.
Nutrition experts note that dal primarily serves as a source of carbohydrates rather than a protein-rich option, encompassing a variety of lentils and legumes. While dal contains protein, it lacks the complete profile of the nine essential amino acids needed.
This isn't to suggest that Dal is lacking in quality or benefits. On the contrary, it's an excellent provider of complex carbohydrates. Nutrition experts also point out that combining Dal with other foods, such as dairy products and soy, can enhance your protein consumption. Nonetheless, the prevalence of fashionable diets often obscures the significance of diversity and equilibrium in your nutritional plan.
Nutritionists also highlighted an interesting aspect of protein bioavailability, which is basically how well our bodies can use the protein from the food we eat. Animal-based foods tend to be higher in this department compared to plant-based ones like dal, which might be because of things called anti-nutrients (like phytates, tannins, and saponins) that make it harder for our bodies to use the protein.
There's also a practical side to this. Combining foods to get the right amino acids sounds great, but the reality of eating enough dal and rice, for example, to meet your protein needs could lead to consuming a lot more calories than expected, mainly from carbs. Plus, trying to eat a huge amount of lentils can be tough on your stomach.
So, what's the deal for vegetarians looking to up their protein game? Nutritionists suggest incorporating a mix of dal with other protein-rich foods like tofu, tempeh, nuts, and seeds. But there's a catch: focusing only on plant-based protein could leave you missing out on essential nutrients like vitamins B12, D, iron, zinc, and omega-3 fatty acids.
Nutritionists advise being open to including dairy in your diet, such as hung curd, Greek yogurt, and quality cheeses, along with fermented soybeans you are comfortable with supplements, whey protein could be a beneficial addition; however, if you have an allergy, soy-based options are recommended.
Lastly, while not directly related to nutrition, it's worth mentioning the environmental angle. Dal production, especially when considering broader aquaculture practices, can be quite sustainable. Aquatic foods tend to have lower greenhouse gas emissions compared to terrestrial farming, and advancements in aquaculture are making strides in sustainability.
This whole dal debate really shows that nutrition isn't one-size-fits-all. It's about balancing different foods to meet our needs. And hey, if you've got any thoughts or ideas on how we can tackle environmental or food sustainability issues, or if there's something specific you want us to cover in our future articles, shoot us a message over at dearfoodpeople.com. We'd love to hear from you!
Further Reading:
Dahl, J. (2021, September 20). First assessment of its kind shows environmental impact of the full range of aquatic foods to help guide more sustainable production and diets. Available at: https://www.dal.ca/faculty/science/sres/news-events/news/2021/09/20/first_assessment_of_its_kind_shows_environmental_impact_of_the_full_range_of_aquatic_foods_to_help_guide_more_sustainable_production_and_diets.html
Colombo, S. (2022, July 18). A climate villain? Measuring and managing meat's impact on the planet. Available at: https://www.dal.ca/news/2022/07/18/meat-climate-change-bad-good-research.html
Dahl, A. (2024, January 26). Climate Change and Its Ethical Challenges. Available at: https://www.bahai.org/documents/essays/dahl-dr-arthur/climate-change-ethical-challenges
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