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When you think of the word "protein," the usual things that come to mind are: "the building blocks of life" from school; meat; eggs; tofu; whey protein shakes. But sticking to just these for your daily protein intake could get boring too soon. The amount of protein you need per day is between 46 and 56 grams: a piece of chicken breast has 54 grams of protein, one half cup of tofu has 10 grams of protein, and a piece of steak has about 62 grams of protein. But there are ways beyond these. You’d be surprised at the kinds of sources that are actually good sources of protein. Imagine if you could mix and match and have a wide range So, for the adventurous eaters among us, here is a list of rather unusual sources of protein that you can consider, if you have the stomach for it.
CRICKETS
Yup, crickets. Entomophagy—or eating insects—is a rather ancient practice. In fact, biblical scriptures from 2000 years ago mention cricket consumption. Crickets are among the most commonly eaten bugs. As people are searching for more environmentally responsible sources of protein, products that contain cricket protein have risen in demand. Crickets are full of nutrients, particularly protein, and may be more sustainable than other protein sources like beef.
A study from 2020 discovered that in comparison to other sources of animal protein, such as goat, chicken, and pork, the majority of edible crickets have a higher protein content. Although the body was able to process a lower amount of protein from crickets compared to eggs, milk, or beef, the review showed that it could break down cricket protein more efficiently than well-known plant-based proteins like rice and corn. Studies show that cricket protein powder contains about 65.5% protein, and adult crickets provide 13.2–20.3 grams of protein per 100-gram serving. Some species of cricket are considered complete protein sources as they contain all nine essential amino acids. Cricket-based products like cricket powders and protein bars made from cricket protein can easily be incorporated into our diets. Plus, crickets are a great source of calcium, potassium, zinc, magnesium, copper, folate, biotin, pantothenic acid, and iron. They are also a great source of polyunsaturated fats, the good kind of fat. So, would you try cricket? It is, after all, good for the body and good for the planet.
EARTHWORMS
Who remembers that scene from Kaadhalan where Nagma eats that worm? As disgusted as we were as children by these worms, who knew they were addressing a potential source of protein in the future head on? Except, that future is already past in some parts of the world. China, for example, has a long history of earthworm consumption. According to "On Guo Yi Gong," an ancient Chinese book, the Fujianese people, who were deemed to be distinct from the rest, took earthworms as a treat. They would cut the worms into small pieces, blend them with a meat stuffing, and use them to improve the flavor of their dishes. Earthworm soup, a traditional Chinese delicacy, is still available in some restaurants in Guangdong province. They are also eaten in parts of Venezuela.
As early as the 1940s, there were scientific studies that emphasized the nutritional value of earthworms. In recent years, more studies have contributed to our understanding. Earthworms are highly nutritious, with a protein content of 54.6–59.4% based on dry weight and containing various amino acids. This protein content and amino acid composition surpass those of fish meal, cow milk, and soybean meal. In addition, the crude fat content of earthworm meal is 7.34%. The proteins within the earthworm can be quickly broken down into free amino acids. Further, the body liquids of the earthworm, which contain 9.34% protein and 78.73 mg of free amino acids per liter of raw fluid, are also rich in vitamins and minerals.
SPIRULINA
If you are concerned that the two other sources we mentioned were "animal" sources, worry not; we have you covered with algae. We are not sure if you consider algae animals too, but we can venture a guess that you consider them less "animal" than you do crickets or earthworms. Spirulina is all the rage these days, if you follow health and healthy food trends.
This algae is an exceptionally nutritious food item that is found in the ocean. It has been established that spirulina is one of the most abundant sources of complete proteins in comparison to other sources, such as beef, as it contains three times more complete proteins per dried weight. It can be purchased in the form of powder or tablets as a dietary supplement. You can add it to smoothies or brownie batter, and it will turn the mixture a dark green hue.
These are already commercially available sources of protein. In the next part, we will bring to your attention some other rather unusual but rich sources of protein. Stay tuned, and put that spirulina powder in your smoothie now!
