Experts confirm that adding protein to salads not only improves their nutritional value, but also helps you feel full for a longer period of time, which makes them a suitable choice as a main course and not just as a light side dish. This is according to a publication on the media website Al-Arabiya.
According to a report on the website Verywell Health, data indicate that animal protein sources such as chicken, beef or salmon provide between 20 to 25 grams of protein per serving, covering a significant portion of the daily requirement. Fatty fish such as salmon offer an additional advantage thanks to their omega 3 fatty acids, which support heart health.
On the other hand, plant-based options provide effective alternatives. Legumes such as lentils and chickpeas contain about 5 to 9 grams of protein per half-cup serving, along with dietary fiber, which promotes a feeling of fullness. Tofu and tempeh also stand out as concentrated sources, with protein content reaching 21 and 16 grams, respectively, per serving.
A variety of sources enhances the benefits
The options do not stop there. Eggs can add about 6 grams of protein per egg, while cheeses provide between 4 to 6 grams per serving. Nuts and seeds also play a dual role, providing protein along with healthy fats, which slow digestion and extend the feeling of fullness. There are also ready-made toppings that contain a mixture of grains and seeds, providing between 7 to 10 grams of protein per serving, making them a convenient and quick option.
Despite these advantages, it is important to note that the effect of protein on the feeling of fullness can vary from person to person, and an increased feeling of fullness does not necessarily mean an automatic reduction in calories, as it depends on the overall composition of the meal.
According to experts, increasing the protein content in a salad can turn it into a complete meal that provides energy and helps control hunger, provided that the ingredients are balanced and not relied upon separately.