When they enter the body, proteins are broken down into amino acids. Amino acids support cell growth and repair. They are also absorbed more slowly by the body than carbohydrates. For this reason, the feeling of satiety stays longer and the calories consumed are less.
Although animal products are a good source of protein, they also contain large amounts of saturated fat .
Peas, like legumes, are an alternative source of vegetarian protein . The amount of one cup of peas, for example, contains 7.9 g of them - almost the same amount as a glass of milk.
The recommended daily amount of protein for women is 46 g, for men - 56 g.
The amount of one cup of quinoa seeds contains 8 g of protein, including all nine amino acids needed by the body that are not formed in it. Quinoa can be added to soups, salads and other dishes.
All nuts are rich in healthy fats and proteins, which makes them a valuable part of the menu of vegans and vegetarians. As they are also high in calories, it is preferable not to be fried, but raw or baked. For example, about 30 g of almonds, cashews and pistachios contain 160 calories and 5-6 g of protein .
Although vegetables do not contain as much protein as legumes and nuts, they are also found in them. Such are leafy vegetables, for example. They are also rich in heart-healthy fiber .
One cup of spinach contains 2.1 g of protein, and the same amount of chopped broccoli contains 8.1 g.