In Nepal, dal bhat has been the main dish for millions of people for generations. The combination of rice and lentils is a complete protein. But you still might feel you are not getting enough protein in your diet. Especially for volunteers living in rural areas, how can you increase your protein?
How much protein is there in dal bhat?
It is hard to find accurate data on the protein in typical Nepali dal bhat. Even though rice and lentils make up a complete protein, the problem is in the quantities. For example, 1 cup of cooked lentils has about 17 grams of protein. But if you look at a typical Nepali serving of dal, it only comes to about a 1/4 cup (4.3 grams of protein). Add to that about 2 cups of rice per serving which has 8.9 grams of protein. So, twice a day, it comes to only 26.4 grams of protein.
U.S. Daily Recommended Allowance
For most volunteers, the U.S. Recommended Daily Allowance (RDA) is 0.4 grams per pound of body weight. For a 165lb person, that is about 64 grams of protein/day. But some research says that older adults need more. If you are an older volunteer, your daily protein requirements might be 0.5-0.6 grams/lb of body weight (for 165lb person = 80-96 grams of protein).
You might not be getting your RDA of protein with the dal bhat you eat with your host family. But are lower levels of protein harmful? My Nepali host brother is vegan and even though he is small, he is all muscle. And he has been eating dal bhat his whole life.
Signs and Symptoms of Very Low Dietary Protein
Even though people live their whole lives with low dietary protein, that doesn’t mean it doesn’t have an effect.
Very low levels of protein in your diet might lead to flaky or splitting skin. Hair might fad or thin and brittle nails are also a common symptom. Not eating enough protein could lower the body’s immune system.
If your body doesn’t get enough protein, it tends to take it from the muscle. That could lead to muscle wasting over time. This is especially important to consider for older volunteers.
If you feel the need, don’t hesitate to try and add some of the following protein-rich foods into your diet.
Protein sources found on the farm or in the village
Goat meat [khasi masu]
One of the meats everyone in your village will talk about is goat meat. It is not eaten often but when it is, the whole family is happy. Because there is no refrigeration, when a family slaughters a goat, other families buy the extra meat. A family might have goat meat once a month or two. At least in my host family, we have chicken meat more often, but everyone still prefers goat meat.
Three ounces (85 grams) is about 23 grams of protein. Usually, a family will buy a kilogram and it is usually cooked and served over two meals.
Chicken [kukura masu]
In some areas of Nepal, chicken farms are a source of cash for a farm family. It takes about 45 days to raise chicks to a size big enough to sell to markets in the bigger cities. But many families will still have a few chickens to eat.
Three ounces (85 grams) of cooked chicken contains about 24 grams of protein.
Soya chunks [masyaura]
My host sister makes homemade soya chunks from soybean flour and white radish [mula]. But if your family doesn’t make their own, you can easily buy it in the village shops. The great thing is it is packed with protein. Just a half-cup has 15 grams of protein.
But many volunteers might not know how to prepare soya chunks, but it is easy. Soak the chunks in hot/boiling water for 2-3 minutes. Gently squeeze out the excess water. If they swell up too big, you can cut them in half. Then you can fry them or add them as you cook your vegetables.
Eggs [andaa]
In my village, most people raise chickens for meat, not eggs. But usually, eggs are pretty easy to find in many of the shops in the village.
Eggs have a lot of nutritional benefits and have about 5 grams of protein.
At home, my host sister usually cooks eggs with fried rice. Or in the village, you can get “andaa chyura” which is an egg with fried beaten rice with some peanuts thrown in. Buy in smaller quantities and make hard-boiled eggs you can snack on.
Milk [dudh]
In Nepal, milk comes from the water buffalo, not a dairy cow. It is as much a daily staple as dal bhat. Families get so much from this milk – whole milk, ghee, yogurt, and buttermilk. Almost all rural families will have a buffalo. Milk is often used with tea [dudh chiya], added to cooked rice [dudh ra bhat], or added to beaten rice [chhyura].
One cup of buffalo milk has 9 grams of protein.
Yogurt [dahi]
Yogurt is not served very often but when it is, it is a delight. Nothing like yogurt in America though. A half-cup gives you 6 grams of protein.
Soybeans-Edamame [batmaas]
Spring seems to be when my host family includes edamame in the cooked vegetable curry. A half-cup of edamame contains a whopping 9.2 grams of protein
Beans [simi]
A half-cup of beans [simi] will give you about 7.5 grams of protein. During special occasions, you will find chickpeas [chana]. They have about 3 grams of protein per quarter cup.
Other sources of protein found in bigger cities
You can find more meat and dairy available in bigger cities. But what I listed below are things that don’t need refrigeration. That means you can buy larger quantities to take back to your village.
Peanut Butter
Peanut butter is pretty easy to find in supermarkets in cities like Kathmandu or Pokhara. Besides having 3.5 grams of protein in one tablespoon, it makes a delicious snack. I keep a jar and a spoon in my room for when I get a craving for something ‘different’. Peanut butter reminds me of home back in the US. But don’t eat too much because that one tablespoon is also 96 calories.
Sunflower seeds [suryamukhi bija]
One package of sunflower seeds has 9.7 grams of protein. You should be able to find this in the supermarkets in the cities, but also sometimes in the village shops.
Summary of Protein Sources
| Food | Quantity | Protein |
|---|---|---|
| chicken meat | 3 oz (85 grams) | 24.0 grams |
| goat meat | 3 oz (85 grams) | 23.0 grams |
| soy chunks | 1/2 cup (85 grams) | 15.0 grams |
| dal bhat | 2 cups rice + 1/4 cup lentils | 13.2 grams |
| sunflower seeds | 1 package (50 grams) | 9.7 grams |
| soybeans-edamame | 1/2 cup (80 grams) | 9.2 grams |
| milk (water buffalo) | 1 cup | 9.0 grams |
| nuts (almonds) | 1/4 cup | 7.6 grams |
| beans | 1/2 cup | 7.5 grams |
| yogurt (water buffalo) | 1/2 cup | 6.0 grams |
| eggs | 1 medium | 5.5 grams |
| peanut butter | 1 Tbsp | 4.0 grams |
| chickpeas [chana] | 1/4 cup | 3.0 grams |
Taking Care of Yourself
No matter your situation, it is still your responsibility to take care of yourself. Educate yourself about your needs and find solutions that fit your diet.
How have you tried to increase protein in your diet? Do you have any good recipes? What other advice woud you give? Let me know here, I’d really like to know.
References:
- U.S. Department of Agriculture – FoodData Centeral
- 23 Best High Protein Foods for Muscle Gain and Fat Loss
- Rice and Lentils for Nutrition
- 22 Surprising Health Benefits of Rice and Lentils Everyday
- How much protein do you need every day?
- 16 Complete Protein Pairings with Lentils
- Myth of Lentils as an Incomplete Protein
- Lentils.org – Nutritional Information
- 8 Signs and Symptoms of Protein Deficiency
- Signs You’re Not Getting Enough Protein
- Cow milk vs. Buffalo milk: 5 main differences
- Water Buffalo Yogurt, Plain – nutrition
- Fatsecret.com – Protein in Peas
- Fatsecret.com – Protein in Peanut Butter
- 14 High-Protein Beans—Ranked!
- 16 Complete Protein Pairings with Almonds
