Plant Protein Vs Animal Protein: Which is Better?
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- Опубліковано 9 тра 2024
- Both plant and animal proteins are associated with health benefits and drawbacks. But you may be wondering what the difference is between the two.
Proteins are made up of amino acids. The human body uses about 20 different amino acids to build proteins.
Your body can make some amino acids itself, but you have to get nine of them - known as essential amino acids - through your diet.
Protein sources can vary greatly in the types of amino acids they contain.
Generally, animal proteins are known as complete proteins, meaning they contain all nine essential amino acids.
While some plant proteins, including pea protein and soybeans, are also complete protein sources, many other plant foods are considered incomplete proteins (3Trusted Source).
This means plant foods such as beans, peanuts, and wheat are rich in total protein but lack one or more of the essential amino acids. Still, you can easily combine these incomplete plant protein sources to meet your body’s needs.
For instance, a peanut butter sandwich is a tasty example of a combination that results in a complete protein source. While wheat used to make bread is low in the amino acid lysine, peanuts are rich in it, resulting in a complete protein meal or snack (4Trusted Source).
It’s important that people eating a vegetarian or vegan diet enjoy a variety of plant protein sources to ensure they’re getting all the essential amino acids.
Plant protein sources
There are many sources of plant proteins, such as (8Trusted Source):
beans
nuts
legumes
soybean products like tofu, tempeh, and edamame
buckwheat
Ezekiel bread
quinoa
wheat
wild rice
nutritional yeast
chia seeds
hemp seeds
spirulina
Ezekiel bread, quinoa, buckwheat, spirulina, soybeans, nutritional yeast, chia seeds, and hemp seeds contain all nine essential amino acids, meaning they are complete protein sources.
Other plant protein sources, such as beans, nuts, legumes, wheat, and wild rice, are too low in or missing one or more essential amino acids.
However, because plant foods contain varying amounts of different amino acids, getting all the essential amino acids on an exclusively plant-based diet is still manageable - it may just take a little more effort.
Consuming a varied diet and combining complementary plant proteins, as in the peanut butter sandwich mentioned earlier, will ensure that you get all the essential amino acids in your diet.
Some other examples of complete protein combinations are hummus and pita bread, rice and beans, and pasta salad with kidney beans.
One study associated plant-based diets rich in nutritious plant foods like whole grains, vegetables, nuts, and seeds with a lower heart disease risk (12Trusted Source).
Meanwhile, plant-based diets rich in less nutritious options such as fried vegetables and refined grains were associated with a higher risk (12Trusted Source).
Plant-based diets may also benefit blood sugar management. Several observational studies have shown that these diets can be beneficial for both treatment and prevention of type 2 diabetes.
Diets rich in nutrient-dense plant foods such as whole grains, fruits, vegetables, nuts, legumes, and vegetable oils are particularly associated with a significantly decreased risk of developing type 2 diabetes (14Trusted Source).
While these results are promising, they do not prove that these health benefits come from eliminating animal protein sources - the benefits may just as likely be a result of increased consumption of nutritious plant foods.
Healthline content is strictly informational and should not be considered medical advice. See a licensed medical professional for diagnosis and treatment recommendations. Opinions expressed in this video may not reflect those of Healthline Media.
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As a nutritional scientist I want to applaud your efforts here on a very thorny subject. For the most part, I feel you have a good message. But two things I believe are important to note are the very questionable bioavailability of protein from plant sources and the terrible research we base the condemnation of red meat (and all food components) on. The fact is animal products are highly bioavailable beyond the amino acid profiles you mentioned and are also full of bioavailable nutrients (you do touch on this with the omega 3 reference). And there is no worse science then that which surrounds nutrition. Eat plants and lots of them, but don't think your life will be healthier because you avoid animal products. The bulk of science and history in general shows otherwise.
I learned that we only break down up to 20% of animal meat /protein into amino acids and that amino acids from greens are perfectly bio available.
Legumes are starchy and protein and badly digested from the bad combination of starch plus protein besides the trypsin inhibitors in all kinds of seeds.
What did they teach you about this?
I can only know or believe what other "experts" say.
Hard to know who is right!
I m not vegan but my pocket made me 😂
Thanks for giving valuable information... Glad to be subscriber of your channel! ❤
Anyone know fitness trainer Denise Cater in Atlanta USA
eat both :D
"Better" means different things to different people. I'd say plant protein is better because animal protein is associated with high risks of heart disease, cancer, type 2 diabetes and others.
In my opinion, it is worth it to decrease risk of all those and eat a bit more plant protein even if it is less bioavailable.
Also, avoiding purchasing animal products helps decrease animal suffering, that's not health related but always worth mentioning.
It’s not though, look at ansel Keyes (the man who forwarded the heart health hypothesis). He was the first one to link cholesterol intake to heart failure; the data from his studies was pretty shaky, and it was the sugar companies that paid for it all
Animal protein is far easier to be absorped than plant protein.
@@noahleonard6075 that's because dietary cholesterol doesn't raise your apo-b (the most accurate predictor of heart disease) that much.
However the high amount of saturated fats and trans fats within meat certainly do.
I personally eat both sources for protein ( plants, nuts, meats and animal products like eggs and cheese ) the benefits is beyond actually I respect both vegans and meat eaters (exclusively meat diet ) I happen to enjoy both actually ❤️ I think we all seek whole foods, the best of nutrients and health
I use brown rice protein from my protein it chalky but good nutrition
What about fat content?
if u eat chicken theres barely any fat (unless u force it to be fatty) but WAY HIGHER PROTEIN than any fucking retarded plant shit, and also why tf do people think fat = bad? eggs have fat? avocados have fat? no one shits on them cuz the fat is good.
Me Both best of both worlds 😂
eat bugs. great resets coming down the pike
You need to read the China Study! You need to go back to school. Sorry!
lol china study is bunk
@@AbbaKovner-gg9zp have you read it?
She made a really nice video and u come here and say "you need to go back to school" just bc u agree with a dumb study almost no one knows
Thx pretty girl ❤
Sorry these statements about heart and diseases with meat consumption is unfounded and unproven in real clinical trials. Yes with sketchy observational studies but they don't stand up to scrutiny. Currently it is a myth many healthcare professionals have not yet been re-educated about. So it perpetuates.