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Indian Express
31-07-2025
- Health
- Indian Express
Do pumpkin seeds have more protein than meat in a single serving? A nutritionist explains the truth
In the conversation on equivalence between plant and animal protein sources, the commonest comparison happens to be the one between pumpkin seeds and meat and poultry. That's because pumpkin seeds come closest to animal protein in terms of containing nine essential amino acids, although two of them are low. However, one cannot be a replacement for the other. What then do you need to do to achieve daily protein targets? 'The problem with existing nutrition conversations online today is that they are just half-truths and do not look at the totality. Pumpkin seeds are no doubt a good source of plant protein but they are not the standalone complete protein superfood that meat, fish and poultry are,' says Dr Seema Gulati, Head, Nutrition Research Group Center for Nutrition and Metabolic Research (C-NET). Why 100 gm of pumpkin seeds and 100 gm of meat are not the same A 100-gram serving of pumpkin seeds is nutrient-rich, offering a good source of calories, healthy fats, protein and fibre. They also provide various vitamins and minerals. This 100 gm serving gives between 30 gm and 32 gm of protein. The total calories are 550 calories, about 120 calories from the protein it contains and 430 calories from the fat. 'Pumpkin seeds are calorie-dense and have good fat, which is a mix of polyunsaturated and monounsaturated fats. But they are fat nevertheless and you cannot have too much of them,' says Dr Gulati. Pumpkin seeds also have some carbohydrates. In comparison, 100 gm of meat or cooked chicken provides 31 gm of protein. But the total calorie count comes to 250 calories, 120 calories from protein. It contains negligible carbohydrates and is low fat. There is a lot of difference in the PDCAAS, or Protein Digestibility-Corrected Amino Acid Score. This method considers both the amino acid composition of a protein and how well it is digested and absorbed by the body. The score for meat is 0.92 and that of pumpkin seeds is 0.7. 'But the most important difference is in the portion size you eat for adequate amounts of protein. A 100 gm serving of any animal protein would not be more than a palmful and can be had in a single sitting. But 100 gm of pumpkin seeds cannot be had at one go because that would amount to three fistfuls. So no way can you say that 100 gm of pumpkin seeds can be had in a single meal as 100 gm of animal protein,' says Dr Gulati. What happens when you have too many pumpkin seeds at one go? Since they are rich in fibre, according to Dr Gulati, your digestive system may not be able to adjust to a sudden overload. 'Increase your intake gradually to avoid gas and bloating,' she says. Besides, she warns, pumpkin seeds contain phytic acid, also known as phytate, which can bind to minerals like iron, zinc, calcium and magnesium, making them less available for the body to absorb. 'That's why you need to soak or sprout pumpkin seeds and reduce phytic acid content. That's why having only pumpkin seeds in a single meal as concentrated plant protein is not recommended,' says Dr Gulati. Besides, not all pumpkin seeds provide the same benefits. 'If you buy processed or packaged pumpkin seeds, you're likely to get an extra dose of sodium and preservatives. And a packet of pumpkin seeds costs quite a bit,' she adds. How to include pumpkin seeds with other plant proteins and ensure a better protein intake? Dr Gulati recommends sprinkling pumpkin seeds over salads and using them with edamame beans, soyabean and peas. 'These plant-based proteins complement pumpkin seeds, helping to create a more complete profile for muscle building and overall health,' she says.
Indian Express
08-07-2025
- Health
- Indian Express
Is dal good for weight loss? Why we shouldn't worry about its carbs
Should the good old bowl of dal, that's a staple of a balanced Indian meal, be now questioned for its carbohydrate content? Fitness-conscious youngsters, while choosing protein-rich plant foods, are crossing out dal for its carbohydrate content. 'This is the greatest myth going around. Of course, dal has carbs but they are very negligible compared to the larger carbohydrate intake we have daily. The key aspect of weight loss is to keep to your daily calorie allowance and cut pure carbohydrates rather than eliminate a source of protein,' says Dr Seema Gulati of the National Diabetes, Obesity and Cholesterol Foundation (NDOC) Centre for Nutrition Research, Delhi. Dr Gulati says that the accepted reference of any kind of dal is 30 g, which when cooked would amount to a small katori (bowl). 'A 30 g serving of dal (lentils) typically contains around 6-7 grams of protein. The exact amount can vary slightly based on the type of dal and how it's cooked. For example, toor dal (pigeon peas) and moong dal (green gram) both offer around 6.5-6.7 grams of protein per 30 g serving,' she says. Now 30 g of dal, depending on the type used, can contain anything between 10 to 14 gm of carbohydrates when cooked. 'Cereals have more carbs, and that is what we need to reduce, not the bowl of dal, whose carb load is unlikely to make a significant difference to your calorie intake and which has more nutrients that your body needs,' she says. Scientific meta analyses have shown how pulses and legumes are associated with a lower risk of obesity and diabetes, according to Dr Gulati. She lists several pluses of dal. On carbohydrates, she explains, 'Dal is rich in complex carbohydrates, which are digested slower than simple carbohydrates, leading to a more stable and sustained release of blood sugar and energy. When consumed as part of a balanced meal with vegetables and other foods, the carbohydrates in dal are less likely to cause issues.' Dr Gulati feels that most overlook the fact that dal is a very good source of dietary fibre, which helps with digestion, promotes satiety, eliminates hunger pangs and can help regulate blood sugar levels. 'Besides proteins and carbohydrates, dal is a storehouse of vitamins and minerals. Dals are particularly rich in folate, iron, potassium and magnesium, as well as B vitamins like thiamine. They also contain smaller amounts of other minerals like phosphorus and zinc. It is low in fat,' says Dr Gulati. No it's not. 'It does not have all nine essential amino acids which the body needs. Which is why in a plant-based diet, it has to be combined with other protein sources, be it quinoa, nuts and seeds,' says Mukta Vashist, consultant dietician at Sir Gangaram Hospital, Delhi. There is a reason why dal and rice are often combined; they provide complementary protein sources, meaning they provide a more complete set of amino acids than either would alone. 'A cup of cooked rice has around 3 grams of protein. While dal is rich in the amino acid lysine, it's often deficient in methionine and cysteine, while rice is deficient in lysine. Combining them helps the body synthesize proteins more effectively,' explains Vashist. A balanced meal thali was created for a reason.
