Although many people are able to balance their protein intake during the day, others have more difficulty. Result: the feeling of hunger appears shortly after meals. This problem can also be felt when switching to a diet that involves less animal protein than before.
The French Food Agency (Anses) recommends consumption 0.83 grams of protein per day per kilogram of body weight for a healthy adult. A person’s activity level, as well as age and certain medical conditions, can affect these recommendations. The needs of sportsmen, pregnant women and recovering people after injury, for example, are higher.
As to vegetarians and to vegans, they will also need a higher quantity to cover their needs in essential amino acids. The latter are in fact present in larger quantities in animal proteins. Try these very simple techniques to increase your vegetable protein intake.
Instead of croutons, add hemp seeds to your soups and / or gravy dishes. A large spoonful provides about 3 grams of protein.
Another food recommended for aincrease your ration of vegetable proteins : chickpeas. Roasted in a pan or in the oven, succulent in a soup, these legumes also go great with salads, or on their own. Mix a little olive oil and your favorite spices, put in the oven for 20 to 30 minutes and you’re done. Half a cup has about 7 grams of protein.
Yeast flakes are very practicalto add protein to all kinds of dishes and foods. Its savory taste is a pleasant addition to salads, pasta, or grilled vegetables. You can also use it to prepare a sauce with milk and salty spices.
A large egg provides approximately 6 grams of protein. Poached, hard, boiled or fried, it can serve as an accompaniment to lentil soup, a bowl of beans, an avocado toast, or a large salad.
The Greek yogurt, unlike other types of yogurt, is filtered. This process allows him to bring a high protein content : up to 20 grams per jar. Avoid the sugary versions, and use plain Greek yogurt as a substitute for mayonnaise or cream in your recipes.
Craving protein: researchers discover the area of the brain responsible for it
Researchers have succeeded in identifying an area of the brain that stimulates cravings for high protein foods (study published on June 9, 2021 in The Journal of Neuroscience) An important discovery in the field of nutrition and health.
“Our results are extremely important because protein intake is essential for life. We need protein and amino acids for many biological processes and the only way to get them is through food. It is therefore important to understand how the brain directs our behavior according to our needs, ”commented Dr Fabien Naneix, senior lecturer at the Rowett Institute at the University of Aberdeen, and co-author of the study, in a communicated.