Paneer and chicken are both excellent sources of protein, packed with essential nutrients such as potassium, magnesium, and calcium, which contribute to regulating and reducing high blood pressure. However, when considering which to include in your diet, it’s crucial to also take into account your weight loss goals.
Protein is a crucial component in any weight loss journey, serving multiple purposes:
- Satiety: Protein-rich foods help keep you feeling full for longer periods, reducing the likelihood of overeating by triggering the release of satiety hormones such as glucagon-like peptide-1 (GLP-1) and cholecystokinin (CCK), while decreasing the hunger hormone ghrelin.
- Calorie Burning: The process of digesting and metabolizing protein actually burns calories itself. Studies suggest that around 20-30% of the calories from protein are expended during digestion.
- Metabolism Boost: A high-protein diet can lead to an increase in metabolism due to the higher thermic effect of proteins.
- Weight Maintenance: It’s often more challenging to maintain weight loss than to achieve it initially. Research indicates that increasing protein intake from 15% to 18% of daily calories can reduce weight regain by 50% after weight loss.
Now, the question arises: Paneer or chicken?
Both are rich sources of protein, but it’s essential to compare their nutritional profiles. In 100 grams, paneer provides 18 grams of protein, whereas chicken offers 27 grams. However, paneer also contains 22 grams of fat in the same serving, compared to chicken’s 3 grams. Notably, 60% of the fat in paneer is saturated, which can elevate levels of LDL (bad) cholesterol, potentially increasing the risk of heart disease and stroke. Both paneer and chicken have minimal carbohydrates.
In terms of calories, 100 grams of paneer can range from 265 to 320, while 100 grams of chicken typically contains 165 calories.
So, which should you choose?
The decision ultimately depends on your personal preferences and dietary needs. If you’re aiming for lower calorie intake, chicken may be the better option. Additionally, consider factors such as saturated fat content and protein intake. Digestibility is also a factor; while paneer is easily digestible, chicken may take longer to digest. For vegetarians, paneer can be a suitable option for weight loss efforts.
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