For overall health, it is important to include protein in your diet. Did you know that protein source is equally important? This is where the debate about animal protein vs. plant protein comes in.
Animal protein seems to be the better option, especially because you get more protein pergram. Many studies have shown that high levels of animal protein can increase the risk of developing certain diseases.
To get the same level of protein as animals-based foods, you will need to eat more plant-based food. Yet, research has shown that plant protein is associated with better health outcomes.
Which one is better? Continue reading to find out the answer!
What is the Difference between Animal Protein and Plant Protein?
Both plant and animal protein have their benefits and drawbacks. To make the best choice, it is important to consider their differences.
Animal-Based Protein Benefits
1. Complete Amino Acids
The body requires 20 amino acids to function at its best. We only naturally produce 11 amino acids. To get the nine remaining amino acids, you must consume protein. These essential amino acids are known as:
- Methionine
- Threonine
- Valine
- Phenylalanine
- Isoleucine
- Tryptophan
- Lysine
- Leucine
- Histidine
Animal foods have a complete amino acid profile . This is one of the greatest benefits. It is possible to obtain the essential amino acids your body requires.
Meat, fish, poultry and eggs are the most popular sources of animal protein.
2. Higher Protein Content
Animal-based foods have a higher protein content per gram than plant-based food. To get your daily recommended allowance of protein, which is 0.8g per kilogram of body weight, you won’t need to eat as many.
For example, 3 ounces cooked salmon or chicken will provide you with about 20 grams of protein. However, you will get less than 10 grams from 3 ounces of pinto beans or lentils.
If you are someone who requires more protein than the RDA, such as a bodybuilder or highly active person, then animal protein may be more appealing to you.
3. Higher Digestibility & Bioavailability
Our bodies also digest animal proteins more efficiently. This results in better bioavailability and absorption by our bodies.
At 97%, eggs are digestible better than meat and fish. Comparatively, beans are digestible at 78%, and chickpeas, at 57-75%.
You will also need to eat more plants-based foods in order to meet your daily protein requirement.
4. Calories and Carbohydrates are lower
Carbohydrates and calories are less in animal proteins than they are in other foods. For example, a 3 ounce serving of salmon with 20g of protein has only 174 calories and zero carbs. The same goes for 3 ounces chicken with 20g protein. It has 187 calories and 0 carbohydrates.
You will need to consume 264 calories and 45g of carbs to get 20 grams protein from lentils. Pinto beans contain 20 grams of protein and have a similar calorie count at 328 calories per gram.
Drawbacks to animal-based protein
Animal protein is a good choice considering all its benefits. There is however one problem. Numerous studies have shown that a higher intake of animal protein has been associated with an greater risk of certain diseases.
The American Heart Association states that animal-based foods like meat, eggs, and poultry have high levels of saturated fat. Your cholesterol levels can rise due to saturated fats. This can increase your risk for developing cardiovascular disease.
Purines are also found in animal proteins, which can increase your uric acids levels. High uric acid levels have also been Associated with many diseases.
Not all animal protein are created equal. Red meats and processed meats are associated with more adverse health outcomes. Reduce saturated fat intake by eating lean, white, and fatty meats.
Are Plant Proteins a Healthier Option?
Will you be able to achieve better results with plant protein due to the health risks of animal protein?
Research has shown that plant proteins may lead to better health over the long-term and lower risk of developing chronic diseases. Plant-based foods can lower cholesterol, lower levels of glucose, and reduce your risk of developing metabolic syndromes.
These health benefits could be explained by the higher consumption of plant-based food.
You need to consume more plant protein in order to meet your RDA. This means you get more vitamins, nutrients and minerals. Also, plant-based foods are rich in phytophenols which have strong antioxidant capabilities. Flavonoids, which are a group of polyphenols help to reduce inflammation and prevent damage.
How to Maximize Plant Protein’s Benefits
There are many ways to increase your protein intake without consuming any plant proteins. These strategies can compensate for the drawbacks of plant-based food, like a lower protein content and an incomplete amino acid profile.
1. Mix and match your plant proteins
One way to get a balanced amino acids profile is by combining plant proteins. One study showed that can be compared to the amino acids profiles of animal protein, with a similarity of at most 85%.
It’s easy to mix different plant proteins to get complete proteins. Most plant-based foods have one or two missing amino acids. To make a complete protein, you will need to combine it with another plant-based food protein.
Mung beans, for example, contain all essential amino acids other than methionine. It can be paired with rice, which contains methionine.
Here are some examples of complete protein pairings:
- Hummus and pita with whole wheat
- Pasta with pumpkin seeds, carrots
- Leafy greens with sunflower seeds
- Peas or lentils with brown rice
2. Modifying Food Preparation Methods
Study also showed that certain cooking methods, such as heating or freezing, can increase digestibility and absorption plant proteins.
The fermentation process can also be used to generate amino acids or peptides in order to improve plant protein digestion.
Soya as a Super Protein
Because it contains all essential amino acids, soy is a special type of plant protein. Because it has low calories and high levels of carbohydrates, it is comparable to animal protein. Soy protein also has the advantage of being free from cholesterol and lactose.
Soybeans also have antinutritional qualities, making them difficult to digest. However, boiling and fermentation have been shown to increase the digestibility these super proteins.
Soy is a good source of protein and can be incorporated into your diet. Plant proteins can have many health benefits.
Which Protein is Better: Plant Protein or Animal Protein for Building Muscle?
Protein is important for all, but it’s especially vital for those who are building muscle.
Protein is essential for muscle recovery, as exercise and weightlifting may cause microtears. Protein is essential for the repair and building of your tissues. It is this reason that those who build muscles consume more protein for every kilogram of their body weight.
Protein should be consumed before or after exercising. Protein powders are preferred by many because they are easier to use in the gym.
Whey protein is one of the most well-known types. Because it comes from cow’s milk, whey protein is a complete and complete protein. Whey protein powders fall under the animal protein category.
Plant-based protein powders are just as effective, if not more. It is important to ensure that they contain the essential amino acid for muscle building: leucine and isoleucine.
Xendurance’s lean plant protein powder has been formulated with chickpeas and peas in order to provide you with the essential amino acids that you need to build muscle. One scoop provides 20 grams of protein.
Our formula contains antioxidants that reduce the effects of exercise-induced oxidative stresses. You will also find 12 vitamins and minerals in the formula, giving you 40% of your daily recommended intake.
Verdict: Animal Protein vs. Plant Protein
Now you have an in-depth understanding of the pros and cons of each protein source. Understanding the differences between animal and plant protein will help you decide which one is best for you.
Younger adults who live a balanced and healthy lifestyle may find animal protein a good option. Some people, including vegans and older adults with health issues, may not recommend a high-protein diet.
Plant protein is a good choice because you don’t have to sacrifice any other nutrients. You can easily get all the essential amino acid you need, and still consume enough protein to meet your RDA with minor adjustments.
Studies also show that long-term health benefits are associated with plant protein. You also get a healthy dose of vitamins, minerals and phytonutrients, which are all essential for your overall health.
