Both plant-based and animal-based proteins offer various health benefits and potential drawbacks. You may be curious about the distinctions between these two types of proteins. Continue reading to discover what differentiates them.
Consuming an adequate amount of protein each day is vital for your overall well-being.
Protein is essential for numerous critical functions, including immune system support, cellular operations, cell structure maintenance, and growth, among others. Thus, it is crucial to consume sufficient protein on a daily basis.
A variety of foods, encompassing both plant and animal options, can provide protein.
Perspectives differ on the relevance of the protein source, with some people contending that it is of little importance, while others insist that certain varieties of protein are more advantageous than their counterparts.
This article provides a comparison of animal and plant proteins.
Animal vs. Plant Protein — What’s the Difference?
The amino acid content can differ
Amino acids are the building blocks of proteins, and the human body employs around 20 different amino acids to construct these vital molecules.
Although the body can synthesize certain amino acids, it is essential to obtain nine specific amino acids, known as essential amino acids, from dietary sources. The composition of amino acids can differ significantly among various protein sources.
Generally, proteins derived from animals are deemed complete, as they provide all nine essential amino acids.
Conversely, although certain plant proteins, such as pea protein and soybean protein, are considered complete, a significant number of other plant-based alternatives are categorized as incomplete proteins.
Foods derived from plants, such as beans, peanuts, and wheat, are high in total protein content but may lack one or more essential amino acids. However, it is relatively simple to combine these incomplete plant protein sources to satisfy the body’s nutritional needs.
A peanut butter sandwich exemplifies a delicious combination that creates a complete protein source. While the wheat in the bread is deficient in lysine, peanuts are abundant in this amino acid, thus providing a complete protein meal or snack.
For those adhering to a vegetarian or vegan diet, it is vital to incorporate a variety of plant protein sources to guarantee the intake of all essential amino acids.
Rich in protein
You have the opportunity to enjoy a diverse selection of protein sources derived from both animals and plants.
Animal protein sources
Abundant sources of animal proteins include:
- eggs
- fish and seafood
- lean meat
- poultry
- wild game
- milk, yogurt, and cheese
Animal protein sources typically offer significant additional nutrients, including vitamin B12 and heme iron, which the body absorbs more readily than the non-heme iron found in plant-based foods.
It is essential to be aware that some animal protein options are not as nutritious as others. For instance, highly processed items like hot dogs and chicken nuggets are often rich in unhealthy fats and sodium, making them less favorable for health.
To promote better health, it is advisable to choose more nutritious animal protein sources, including whole eggs, salmon, chicken, turkey, and shellfish.
Plant protein sources
Various sources of proteins derived from plants are available, including vegetables, grains, and pulses.:
- beans
- nuts
- legumes
- soybean products like tofu, tempeh, and edamame
- buckwheat
- Ezekiel bread
- quinoa
- wheat
- wild rice
- nutritional yeast
- chia seeds
- hemp seeds
- spirulina
Foods such as Ezekiel bread, quinoa, buckwheat, spirulina, soybeans, nutritional yeast, chia seeds, and hemp seeds are complete protein sources, as they contain all nine essential amino acids.
In contrast, other plant-based protein options, including beans, nuts, legumes, wheat, and wild rice, may fall short in one or more essential amino acids.
Nonetheless, it is still achievable to secure all essential amino acids within a solely plant-based diet, though it may necessitate a bit more commitment.
Incorporating a wide range of foods and combining complementary plant proteins, exemplified by the peanut butter sandwich referenced earlier, will help secure the necessary essential amino acids in your diet.
Other effective combinations of complete proteins include hummus with pita bread, rice alongside beans, and pasta salad enriched with kidney beans.
Diets high in plant protein have various benefits.
Numerous studies have demonstrated that adopting a plant-based diet can lead to significant reductions in blood pressure in comparison to diets that are predominantly animal protein-based.
Moreover, individuals who adhere to a vegetarian diet often show lower body weight, decreased cholesterol levels, and a lower likelihood of experiencing stroke, cancer, and heart disease-related mortality than those who consume meat.
However, it is crucial to recognize that not every plant-based diet is advantageous, and some plant foods may not support heart health effectively.
Research has indicated that plant-based diets, which are rich in wholesome foods like whole grains, vegetables, nuts, and seeds, are associated with a decreased risk of heart disease. In contrast, diets that are plant-based but consist of less nutritious items, such as fried vegetables and refined grains, have been linked to a heightened risk.
Furthermore, plant-based diets may support effective blood sugar management. Several observational studies have demonstrated that these diets can play a beneficial role in both the treatment and prevention of type 2 diabetes.
Nutrient-dense plant foods, including whole grains, fruits, vegetables, nuts, legumes, and vegetable oils, are strongly associated with a markedly reduced risk of type 2 diabetes.
Nevertheless, despite the encouraging nature of these findings, they do not conclusively demonstrate that the health benefits are solely due to the removal of animal protein sources; it is also possible that the advantages are attributable to an increased consumption of nutritious plant foods.
Animal protein health benefits
Specific varieties of animal protein demonstrate a correlation with improved health outcomes.
For instance, the regular consumption of fish has been associated with numerous health advantages, such as reduced incidences of cognitive decline and cardiovascular diseases.
Moreover, consuming animal protein has been associated with an increase in lean muscle mass and a reduction in the muscle loss that typically accompanies aging.
The downside
Red meat serves as a complete source of protein; however, numerous observational studies have indicated a correlation between red meat consumption and an elevated risk of heart disease and stroke.
The research findings, however, are not entirely consistent. Some experts propose that the negative health implications may be specific to processed red meat rather than all varieties.
For instance, a recent review indicated that red meat does not heighten the risk of heart disease when consumed in recommended portions.
In contrast, a separate study indicated that a high intake of unprocessed red meat was associated with a 9% rise in the relative risk of heart disease, whereas a substantial consumption of processed meat correlated with an 18% increase.
It is important to note that these health risks do not appear to extend to the consumption of fish or lean meats, including turkey and chicken.
The bottom line
A variety of considerations can arise when determining whether to choose animal or plant protein sources. Each type of protein has its own set of advantages and disadvantages. Rather than prioritizing one over the other, it may be more advantageous to embrace a balanced diet that incorporates both nutrient-dense plant proteins and lean animal proteins.
