Animal protein sources or meat proteins were considered superior to plant proteins sources because they are not dense sources of high quality protein. Also they are only sources of vitamin B12 in diet (along with milk) and very important sources of better quality iron, vitamin A, vitamin B2, B6, Zinc etc.
However, now they are treated more or less equal or even inferior to plant proteins. This is due to awareness about bad impact of animal meat on heart disease, because of its saturated fats and cholesterol content and lack of fiber.
Find out a bit more about which are good non veg protein sources in Indian diet
One has to take care of the following in meat consumption
In India, we often cook meat on bone, in which case an understanding portion size can be a challenge, here are some rough estimates
Eggs are called complete food for a good reason. They have good quantity of best quality protein and nearly all vitamins and minerals: especially vitamin A, B2, B6, B12, iron and zinc. But eggs have very high cholesterol content. 1 egg has more cholesterol than the daily limit for cholesterol in DASH eating plan for people with BP and high cholesterol. Therefore most diet plans restrict the intake of egg to 2-4 eggs per week
But for children and adults with normal cholesterol and no heart disease, restricting eggs in the diet is not needed. Nearly everyone can eat one egg/day. In addition, eating smart eggs can help you increase protein in your diet. Smart egg means a mixture of 2=3 eggs from which egg yolk is removed totally or only one yolk is left
due to awareness about impact of animal meat on heart disease, because of its saturated fats and cholesterol content and lack of fiber content,
In the Indian scenario, where low fat milk is often not available or preferred, substantial amount of SFA and cholesterols can be added to diet with milk. This means you can eat less eggs, animal meat or cheese. This are important sources of proteins, vitamins and minerals. Therefore, people who eat eggs and meats regularly, should switch to low fat milk (toned, double toned or skimmed)
Low fat milk and paneer or curd made with eat are all healthy protein sources, but full fat milk or its produts add too much saturated fat in the diet, which is bad for both weight management and heart risk management
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