How to Measure Protein On Your Plate

80% of Indians are protein deficient, and our meals are also centered around carbohydrates traditionally. But we can easily improve our protein intake without changing too many things. Drastic changes in diet are not sustainable. Watch this video to learn how to measure protein in your plate and make the changes you need sustainably
Link to Protein counting cheatsheet - masalalab.in/2024/03/20/how-t...
Research/Fact check credits: ‪@SaffronTrailKitchen‬ ( / saffrontrail )
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[@Vijay-]

The facts here are presented in a crisp and detailed manner whereas Dr Pal does the same in a comical manner. Two such people are much needed to reach the masses of Indians across the globe for a healthy living.

[@krishashok]

We need all kinds of styles to make sure science reaches the widest audience

[@nan1paul]

Became a fan of your videos and your simple explanation Krish Ashok. Thank you.

[@krishashok]

@@nan1paul Thank you!

[@kaay358]

What about factoring the bioavailability of the protein source?

[@vkmalini1]

I've never heard of a more practical way to count your calories! Brilliantly and succinctly put! Thank you so much!

[@prabhakaran4259]

ரொம்ப அருமையான விளக்கம் பொதுவா எல்லாரும் அறிவியல் அளவு கோள்ல தான் சொல்லுவாங்க ஆனா நீங்க மக்களுக்கு புரியுற மாதிரி அவங்க வாழ்வில் தொடர்பு கொண்ட அளவு கோள்ல சொன்னீங்க எல்லாருக்கும் எளிமையா புரிஞ்சிருக்கும் போய் சேர்ந்திருக்கும் நம்புறேன் வாழ்த்துக்கள்

[@saugatabhattacharya1921]

I just loved it. The simplicity of your contents is the biggest strength!! Will use this learning!!

[@sankaranarayanan9235]

You're a life saviour. I tried quantified eating few years ago but gave up after a day, because weighing every thing I ate made me hate food. This heuristics is a game changer, I never considered protein content in rice, veggies etc. Loving all your videos - both content and production value, I am binge watching them everyday. In fact, I am organizing and summarizing all your videos in Notion for my reference. Hope to see a similar video for fats if possible. Thanks and keep them coming.

[@sumithaparamasivam6156]

Love the way you narrated it. Much needed , simplified protein measurement video for a person like me who hates complicated measuring.

[@krishashok]

Glad it was helpful!

[@Tully70]

I agree. Very practical and useful. Thanks Krish!

[@rajanik3145]

Omg.... you made soooo simple to understand protein intake in regular indian traditional food.... rather than in any fancy foods.... Which is very much needed to get out of all the confusion towards protein... Thanks a lot... Love your videos with much more more informative

[@gayatribajaj1875]

Perfectly explained, precisely covering all aspects. Practical application after a theoretical understanding is where a layman fails. Thank you 👍🏻👍🏻👌🏻

[@bornachakraborty9801]

So so happy to see the views number... keep informing!❤

[@gayatrik1985]

You are a gem! Thankyou so much for such crisp wonderful content. I love how you keep busting myths! Keep going , all the very best!

[@dimple7777]

How to measure when there is no protein on plate.. Indian diet is kind of frustrating sometimes.. counting protein from dal and lentils is useless.. its a way of fooling ourselves

[@harsharip]

Ever heard of ground nuts 😂

[@lmac1807]

About 1/4 cups (1 serving) of chana dal has about 10g of protein; plus or minus a few tenths of a gram

[@Ysmshah]

​@@harsharip peanuts contains more fat than protein. They are also very high in calories so you have to limit your consumption if you are on a weightloss

[@vidyashastry6335]

Why?

[@Ysmshah]

@@vidyashastry6335 because if you are on a weightloss then you have to control your calorie intake

[@renuvaish645]

Finally a video that is practical, sensible and one is not tearing one's hair just to calculate the protein on your plate. Thankyou so much for putting the info in such a simplified manner.

[@sirishasriram1930]

Such insight! You are a gem. You taken spreading awareness to next level. 👍

[@krishashok]

I appreciate that!

[@thomasantonyj]

Thank you Krish for keeping it simplified as always. Easier for everyone to follow. Much appreciated 👏

[@LeoJoy9]

I was waiting for a video like this! All the other fitness channels usually have an American diet, but Indian foods always confused me. And now I know Im still quite below my daily protein target. Thanks for keeping it simple and explaining with clarity.

[@JaagUthaHaivaan]

Well that's easy to remember and refer to. I will keep my appreciation as succinct as your very very comprehensive video ;)

[@kp2083]

Love your format. Crisp, condensed, practical an effective.

[@santoshkumarpala8374]

Thank you. Almost solved the maximum doubts people have regarding protein. We are eagerly waiting for many such practical videos explaining other aspects of our daily foods, our common mistakes and the best alternatives so that we do not have to break our head...

[@jananij6283]

Thankyou sooooo much sir. Nowhere i could find this much detailed protein measurements for Indian foods. And loved your last tips to add the required protein in our diets. Kudos to your great efforts.

[@ksremail]

Recently stared working out again and have never been protein conscious ever before. This time I had started proton intake on very rough estimates and then I found this video. I can't thank my gruh nakshatras enough for bringing me here. I have wasted so many days months of working out and never getting the desired results... Thankfully not any more. Thank you so much!

[@preethiiyer8726]

Much needed topic. Well articulated Krish ji😊

[@raindrops9845]

No drama , crisp and clear explanation. Came across your video today . Better late than never! Subscribed .

[@meenamohan5671]

Brilliantly explained.Thank you sooo much.

[@tejaswineegore5261]

Thank you so much for sorting this out.. I had started thinking about protein in meals after the earlier video of protein. But this video makes life much easier. Thank you so much

[@AS-mi8jr]

So much helpful and practical too

[@sowmyachivukula9988]

By far, the best video on KZbin on protein... U are sooo amazing sir

[@meruvabalasreenivasulu4139]

Last 3 tips sums up the the whole video👌

[@hmkomala5035]

So easily n nicely explained., I have seen many videos on nutrition but urs is the best n most useful

[@vaishk121]

Beautifully explained! Thank you so much!

[@aneeshm8308]

Millets is a great option to be considered. In my place jowar (bajra in winters)rotis with dal or a vegetable/sprouts curry is a staple food. Ragi mudde is staple in many parts of KA. These days millet idlis and dosas are also in trend. Even millet rava(can be made at home/ flour mill) and vermicelli are good options. Apart millet ambli(made by fermentation, quite easy to make) is a must try.

[@krishashok]

Indeed

[@lakshmirajan66]

Thank you for this video. My dilemma with all diet related videos was, while everyone talks about which food is good for what, i would never get answers to how much protein or carb is there in cooked idli or whatever. This video gave me some clarity. Thanks once again.

[@mj-ev8hu]

This was really interesting and helpful. I don´t live in India, but I go there for longer stays and being plantbased I worry about my protein intake when I eat out. When at home in Italy I cook almost all my meals and aim for a minimum of 60 g per day, but often have more (as I do strength training and also am not sure about absorption). Food I add to my breakfast to ensure it is not below 30 g, are homemade plain soy yogurt, freshly grounded flaxseeds (for omega 3 but also give protein), wheat germ (or buckwheat germ), pumkin seeds, sunflower seeds, plain legume based protein powder. For lunch and dinner I always have homemade dal/hummus or other version of legumes, whole grains (buckwheat, millet, oat or other), nutritional yeast (very rich in protein and tastes a little like cheese), and/or tofu (either marinated and cooked, or if I need to add proteins I make pakora with tofu), and I also use soy milk in my coffee or matcha. Didn´t count the vegetables and fruits, even though we eat huge amounts of them on daily. I love Indian food though, without Indian cuisine and spices vegan and vegetarian food would be quite boring!

[@krishashok]

Lovely to hear

[@shikvrm537]

Wonderful explanation

[@prathameshpednekar2015]

Exactly what I was looking for... Thanks a lot ❤

[@abhijit1393]

Simple and informative!

[@mayurigharat2351]

Superb thankyou for all the insights you have given

[@creativesaga]

Excellent info. Thankyou.

[@RahulSharma-vg5no]

Thrilled to have chanced upon your channel. Have a feeling am going to binge watching like an OTT show. Brilliant insights, delectable presentation. Kudos 👏🏽👏🏽👏🏽

[@krishashok]

Thank you!

[@vidyakarant9798]

Superb...very balanced & doable 👍

[@vijayalakshminarasimhan2657]

Excellent 👍 Thank you so much for explaining simple ways to measure in regular everyday meals.

[@vanitharam9608]

Amazingly informative thank you ❤

[@tejasbhogaraju9856]

@krishashok highly informative! You kept the information clear and concise, keeping in mind our standard Indian dietary needs. I’ve been following your suggestions to make sure I meet my daily protein requirements

[@Abhishek-tq8hb]

Good quality video! Well informed. Made it simple. Glad that it came in the recommendation of my home feed.

[@krishashok]

Glad you liked it!

[@Ishya585]

Very informative video.... thank you so much 🙏

[@poojajahagirdar8644]

Thank you very much for the much needed information.

[@imsathyasekar]

So so so very clear and helpful. Thanks sir

[@vidhyasagar1684]

Delivered as promised! Thanks Krish!!

[@krishashok]

Thank you!

[@lalithaprasad6969]

​@@krishashokcan I call you

[@chitchitta]

Just loved the way u explained...

[@sagar696]

This is your most useful, most practical and most uncontroversial video.

[@krishashok]

The research process is still the same.

[@rajeswaribalimidi7057]

Brilliantly explained. Crisp and clear. No unnecessary chatter

[@manmohini2595]

Super u have explained it so well. Thankyou

[@shubhah8024]

First time I am watching your video sir. Calculating protine is explained so well in simple words. If we follow this chart, we will remember within a week and without chart automatically our mind will calculate and we can eat consciously. Once we are ok with it then we can start calculating our carbohydrate which is generally more than what is required. Si we can cut down the portion. Tq sir

[@winakil1982]

That’s great! Thanks a ton for making such useful videos 🙏

[@krishashok]

My pleasure 😊

[@madhuritaghose3584]

Thank you for this very simple way of calculating what we eat.

[@pssurvivor]

I bought a kitchen scale and it has changed my life not only for cooking but also tracking. I exercise regularly so i have to get the max protein. As a bengali, it's easy for me to get it from dal, fish and chicken. I supplement with soy protein

[@RohitGupta-wf2of]

This is the most practical and simplified video I've seen on protein. I've started cooking my own food adding protein in each meal but I'm unable to cook multiple dishes per meal or 3 meals a day, but I ensure to take 3 eggs, 1 cup curd and 100gm paneer everyday for protein. This video made me realise that I'm still deficient in meeting protein requirement of 60gm (as per my weight of 60kgs). The best option is to opt of whey protein to not only meet protein requirement but to also go on a higher side without much hassle of cooking. Any suggestions for good and pocket friendly Whey Protein pls?

[@aparajita7367]

This was very helpful. Thankyou.

[@GunjanVaishnav]

Probably the best channel I came across. 🙏

[@rockinggal9]

Such a great video and how nicely you explained! Thank you so much ☺️

[@krishashok]

You're so welcome!

[@minilandscape9350]

Superb informative and practical. Thanks. Please suggest the best plant based protein powder.

[@lakshmi2280]

Protein was becoming a headache and this video is just in time for me. The practical 3 tips are easily doable - thanks for the same. Your no-nonsense way of putting the facts out there gives us confidence in trying these ideas. 20g per meal seems achievable.

[@ashwath123456]

Love the emphasis on practicality!

[@krishashok]

If it’s not practical, it’s not sustainable

[@ranishanmuka4974]

Namaste 🙏. Beautifully explained thank you so much .

[@swapnilsave]

Simple, crisp and clear as always.. thank you!

[@krishashok]

You're very welcome!

[@titanvalker9817]

Really needed this video sir

[@NisheeB]

Thank you another informative video. I get confused with all the information on Whey and Plant protein - benefits, long term side effects etc etc.

[@punithaevangelin9501]

Much needed clarity. Thank you

[@krishashok]

You’re welcome 😊

[@niranjanaa3004]

Superb analysis. Very much needed. Thank you so much. 🙏🏽

[@krishashok]

Glad it was helpful!

[@user-qd3jf3cj3h]

Thank u for this video👌.can u please suggest some plant based protein supplements names 🙏

[@CharithSenthil]

Never seen a more practical and relatable video. Thank you!

[@krishashok]

Thank you!

[@harim889]

I was looking for just this kind of info and here it is. Thank you so much. At least I knew how to plan my meals. You are awesome!!

[@krishashok]

Thank you

[@vijayaeiou]

Thank you sir for detailed nutrition value on each meal... many protein powders seems to contain heavy metals. Can you do a video pls on this.

[@bhuvanarajendran4766]

Very precise and clear.

[@rebekahdavid265]

Well explained, very interesting and useful.

[@venkadaba5359]

I absolutely love your videos. The facts are presented in a clear and detailed manner based on scientific explanation!! Great myth buster!!

[@krishashok]

Thank you

[@sreeramachandraraomutte7772]

Very useful way..thank you

[@sravanthimurali9821]

Thank you for the video! Would you possible be able to make a video explaining how and why does the protein value change in lentils while cooking. You briefly touched upon that in the video but a focused explanation would really help in understanding it better. So my questions are 1. Do we lose protein content when we cook food? 2. What would be the protein content of soaked dal (like in kosambari), sprouted pulses, sprouted and steamed and cooked? Information online is very varied! 3. What would be the protein content of soaked, roasted and ground flour of lentils? 4. How are commercial protein powders made? Can they be made at home or does the food industry use processes that extract just the protein content from sources such as peas/milk that are difficult to replicate at home? 5. Does eating sprouted whole legumes like mung, chickpeas, horse gram have more protein? Again, does steaming sprouted legumes reduce protein?

[@gowthamsk5667]

Very helpfull well explained most awaiting info this days to every one

[@abhishekyadgiri8899]

I just love the no-bullshit concise to-the -point approach you have. Well researched, needless to say!! Awesome video!! KZbinrs talk in a language difficult to translate into actionable practical actions..

[@krishashok]

Thank you!

[@aksharasantosh5245]

Practical and well explained video on protein even for vegetarians.... Great applause 👏 thankyou for your support 😊

[@harshiini_0937]

this is the most needed video ,thank you for the video i have recently started counting protein and realised i did not meet even 60% of what i needed consciously including more protein for the first few weeks will definitely make it easier later and the chart and count you gave is much helpful for those who are beginners

[@krishashok]

Great!

[@AnujSingh-sv6iu]

This is amazing! I am going to share it with my family, thanks

[@krishashok]

Please do!

[@gpushkar12]

This is exactly why i come to this channel. Practical advice for a healthy living. !

[@rhea72]

Excellent video, thank you for simplifying the protein breakdown in Indian food.

[@amolbkraut1088]

Very practical and important information, h helped me a lot. thanks a lot for sharing and clearing a lots of of myths and preconceived notions about diet in general and Indian food habits in particular.thru ur videos . Looking forward such amazing videos 👏👏👏🙌🙌🤗🙏

[@formulaetor8686]

Hey krishashok!, I measure out my dal everyday and its 100g and rice 130g (both before cooking and rinsing), so is it gonna be the exact nutritional info mentioned on the packet or is it gonna be lower?

[@sheerinmuskan8008]

Simply superb information

[@sowjanyabhardwaj3409]

This is exactly what I wanted to know on protein.. Thank you so much sir🙏

[@Swap_Kar]

Thank you so much. I have some questions regarding the preparation of some dishes. Paneer - Does frying reduces the amount of protein? If that's the case, then is it better to add paneer pieces in a sabji on top - like raw? And similarly, the chhole or rajma. Sometimes you feel heavy after eating them.

[@thehiddeninvestor2712]

Great Content! Very Informative

[@krishashok]

Thank you

[@hidoom4239]

👏👏👏👏Fantastic and thank you!

[@krishashok]

Thank you too!

[@kotanandithaprasad2960]

U r just awesome. U cleared many of my stupid doubts. Hat's off to you ❤

[@krishashok]

Glad to hear that

[@pritiprabhughate9221]

Can you recommend a good plant based protein powder or whey powder? Unable to decide as I don’t know how to make sense of their ingredient list to judge which is good and what is a fad?

[@user-se4qk5uf6z]

Crisp clear and very apt info for indian veg diet.

[@krishashok]

Thank you

[@rajeevtalasikar2958]

Great.. Very well explained and made it easy to understand.

[@krishashok]

Glad you liked it

[@user-mr9qp9rl9h]

i was always looking for someone to clarify on how to take protein intake of food. thank you for your knowledge and a healthy living measurements

[@vijayalakshmibangaru5872]

Its really good work. Thank you🙏. Is it fine to take whey protien as few are saying its dangerous in long term?

[@sanjayyethipathi]

the audio quality is superb

[@elisinger4172]

Such an incredibly helpful video. Based on this, I’m 30g shy of 60g of my daily protein intake requirement. 😮‍💨 😮‍💨

[@krishashok]

Good now you can fix it!

[@CosmicValkyrie]

Grab a whey protein pack.

[@BeingAdu]

Loved the content, instead of complicating the things, you have made short and sweet video

[@krishashok]

Thanks a lot 😊