4000 kg of fake paneer seized in Jharkhand: 6 foods with similar amount of protein as paneer

Paneer is a powerhouse of nutrition and is often consumed by vegetarians as a rich source of protein. Unfortunately, in recent times, this diary item has gone under a lot of adulteration. According to a recent report by Navbharat Times, the team of Food Safety Department in Hazaribagh district of Jharkhand seized around 4000 kg of fake paneer.
According to the report, fake paneer was being transported in two buses, and was brought from Bakhtiyarpur and Maner in Bihar, which was to be supplied to Ranchi, Hazaribagh and Ramgarh.

Use iodine tincture: To test whether the paneer is natural or artificial, one can use iodine tincture. Add water to a pan, place the paneer in it, and bring it to a boil. Let it cool down, then add a few drops of iodine tincture and see if the color changes to blue, which means the paneer is artificial.
Try the hand test: Take a small amount of paneer and mash it using clean hands. Pure, unadulterated paneer will hold its texture, while adulterated paneer—often made from skimmed milk—will crumble or break apart under slight pressure.

According to a study, paneer is a rich source of protein and paneer's superior nutritive value is attributed to the presence of whey proteins rich in essential amino acids, giving it a high biological value (BV) of around 80 to 86, which means it supplies all nine essential amino acids required by the body. Paneer is also a rich source of fats, calcium, phosphorus, and fat-soluble vitamins A and D, contributing to bone health and overall nutrition. It is said that 100 gms of paneer offers around 18-25 gms of protein.

The rising concerns over adulterated paneer has made people look for other healthy alternatives which offer similar or more protein content. Here we have curated a list of 6 foods which offer similar protein as paneer and can be smartly substituted in all types of dishes.

With 15 gms of protein per 100 gms, tofu is a versatile soy-based food. It is also low in calories, rich in iron, and ideal for vegan diets.

It offers 19 gms of protein per 100 gms and is gut-friendly food, that helps promote digestive health.

Seitan packs almost 25 gms protein per 100 gms and gives meat-like texture and taste.

Cooked lentils offer almost 26 g of protein per 100 gms. They are rich in fiber, which aid digestion and weight management while offering a sustained energy release.

It offers 36 g protein per 100 gms making a smart protein source. It is also rich in amino acids and antioxidants.

Chickpeas offer almost 19 gms of protein per 100 gms, which helps promote muscle strength, bone health and better digestion.

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