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When I became a vegetarian, it was not a popular lifestyle choice. Family and friends around me freaked out and tried to dissuade me from my decision. The most asked question was: You need protein! What do you eat for protein?
In the years since, we have all learned more about plant-based proteins, and being a vegetarian is no longer an alien concept. If anything, the concept has been narrowed down to include the vegan diet that excludes all animal sources of food, including milk and honey.
Since protein is so crucial for health, it's a valuable exercise to revisit the issue of plant-based and animal-based protein – is one better than the other?
Animal proteins are derived from animals, such as:
Fish
Red meat from cows, sheep, and pigs
Poultry from chickens, turkeys, and ducks
Eggs
Dairy products, such as milk, yogurt, cheese, and whey
Plant-based proteins are derived from sources such as:
Legumes
Nuts
almond, oat, or coconut
Wheat
Oats
Brown rice
Nut milks, such as almond, oat, and soy milk
Seeds
Soy products
Whole grains, such as quinoa, oats, kamut, teff, and amaranth
Vegetables, such as sweetcorn, green peas, and others
Mushrooms
Seaweed
Algae (spirulina)
The most prominent difference between animal and plant-based proteins is the amino acid content. Proteins are made up of amino acids, which are the building blocks of proteins. Animal protein is considered superior because it contains all 20 amino acids. Plant proteins don't.
A protein that contains all 9 essential amino acids is called a complete protein. Nine of the 20 proteins are so-calledessential amino acids, which cannot be manufactured by the body and must be obtained through food.
Does this mean plant proteins are inferior?
No, in the first place, different sources can be combined to form a complete protein, such as combining grains with legumes, or grains and nuts or seeds.
Secondly, there are plant sources that arecomplete proteins:
Soy and soy products like tofu, and tempeh
Edamame
Quinoa
Buckwheat
Hemp seeds
Chia seeds
Amaranth
Spirulina
Nutritional yeast
Certain species ofseaweed
People who follow a strict plant-based diet must always be vigilant about developing a vitamin B12 deficiency since plants don't produce vitamin B12. Vitamin B12 is exclusively found in foods derived from animals, like liver, red meat, poultry, fish, eggs, milk, and dairy products.
Vitamin B12 is essential for DNA synthesis, nerve function, and the formation of red blood cells.
While meat eaters naturally get Vitamin B12 through the food they eat, vegetarians and vegans rely on fortified plant milks, breakfast cereals, nutritional yeast (Marmite), and supplements for vitamin B12.
Animal-based proteins, especially cuts with higher fat content like chicken wings and pork belly, are higher in saturated fat. This can raise LDL cholesterol, which is detrimental to heart health. High LDL cholesterol increases yourrisk for heart disease and stroke.
Plant-based proteins, on the other hand, are lower in saturated fat than animal sources.
Then again, animal proteins are the best source of healthy omega-3 fats, such as fish, shellfish, and caviar. Vegans and vegetarians obtain omega-3 from flax and chia seeds, walnuts, brussels sprouts, and soybeans. However, omega-3 from fish is much more readily absorbed.
Fiber, a vital aspect of human nutrition and digestive health, is exclusively plant-based. Dietary fibers are those parts of vegetables, fruits, seeds, nuts, and grains that the human body can't digest. As it enters the stomach along with food, it passes into the small intestine, and eventually moves food waste through the colon, exiting the body largely unchanged.
High dietary fiber intake is very beneficial for health, resulting inlower levels of body weight, blood pressure, cholesterol, and blood sugar, and offers protection against heart disease, type 2 diabetes, and colorectal and breast cancer.
A diet lacking fiber can lead to constipation because there is insufficient bulk to help waste move smoothly through the digestive tract.
In other words, a diet that eschews fruits, vegetables, and grains for juicy steaks, pulled pork, fried fish, and chicken wings doesn't provide health-giving fiber.
Both animal protein and plant-based proteins arerich in nutrients, but they are rich in different vitamins and minerals.
Animal protein is a good source of:
B vitamins, including B1, B2, B3, B4, B6, and B12.
Preformed Vitamin A (retinol) is found in liver, eggs, and dairy
Vitamin D is mainly from fatty fish and egg yolks
Heme Iron in meat, especially liver
Zinc from shellfish, organ meats, and eggs
Calcium from dairy
Phosphorus from eggs, sardines, and organ meats
Iodine from seafood and dairy
Potassium from cheese, sardines, and shellfish
Copper from organ meats
Plant-based proteins are a good source of vitamins and are particularly rich in minerals:
Vitamin B9 (folate) from dark green leafy vegetables
Vitamin C from fruit and vegetables
Vitamin E from whole grains, nuts, and seeds
Certain B vitamins, such as B1, B2, B3 from whole grains and legumes
Sulfur from cauliflower, broccoli, Swiss chard, and Brussels sprouts
Manganese from beans, spirulina, berries, and broccoli
Calcium from legumes, cruciferous vegetables like cauliflower, broccoli, and cauliflower
Magnesium from nuts, legumes, and cacao
Iron from potatoes, leafy greens, and raisins
Phosphorus from legumes, nuts, and seeds
Potassium from cruciferous vegetables like cauliflower, Swiss chard, and avocado
Copper from starchy vegetables, tropical fruits, leafy greens, and cacao
Zinc from beans, nuts, yogurt, and cheese
It's essential to note that minerals from various sources don't have the same level of absorption. For instance, iron from meat ismore readily absorbed than iron from plants. Zinc and calcium from animal sources are also more readily absorbed than those obtained from plants.
Protein is one of the three macronutrients. It is responsible for building and repairing muscle tissue. Muscles are made up of tiny fibers. Weight lifting or resistance training results in tiny tears, which are repaired through a process called muscle protein synthesis (MPS). This requires more protein intake.
It's a common belief that muscle repair is optimized when the protein source is from animals due to its complete amino acid profile, high leucine content, and high bioavailability. Animal proteins are highly digestible and supply key nutrients like vitamin B12, heme iron, zinc, and calcium in forms that are highly bioavailable for humans.
On the other hand, plant-based proteins, such as lentils, tofu, quinoa, and nuts, can also supportmuscle building but may require more careful planning. Since most plant proteins are incomplete and generally contain less leucine, diverse protein sources and larger portions are required to rebuild muscles.
Still, plant proteins provide valuable nutrients like magnesium, potassium, fiber, and antioxidants.
Bottom line? Both plant and animal proteins can effectively support muscle building, but animal proteins are more efficient in this process. If you want to build muscles using plant-based protein, remember to focus on a variety of protein sources and large servings.
A good idea is to take plant-based protein powder to support your muscle-building efforts. For this purpose, consider a protein powder that has acomplete amino acid profile.
Most animal-sourced foods aremore digestible than plant-based foods, and the individual amino acids from their proteins are more readily absorbed. The combination of greater digestibility and a complete amino acid composition makes animal proteins a good choice.
The digestibility and bioavailability of plant proteins can be lower due to so-called anti-nutritional factors, such as phytates and protease inhibitors. Phytates are naturally occurring compounds in many plant foods, such as whole grains, legumes, nuts, and seeds. Phytates can inhibit the absorption of minerals like iron, zinc, calcium, and magnesium. They can also affect enzymes involved in digestion and reduce protein availability.
Protease inhibitors are mainly found in legumes. They block protease enzymes necessary to break down proteins into amino acids. This is what makes the digestion of dried beans problematic for some people.
Tip: Make beans more digestible with twice-soaking. Cover beans with plenty of water and boil. Once cooled down, add fresh water just enough to cover the soaked beans and boil again. Once cooled down, cover with clean water and cook to your taste.
Bottom line: Animal proteins are more digestible and more bioavailable, but plant proteins can be made more digestible by soaking, sprouting, and fermentation. Plant-based proteins provide essential nutrients, such as dietary fiber and vitamin C, not present in animal-sourced foods.
Both animal and plant proteins are nutritious, providing the body with additional nutrients such as vitamins, minerals, fats, fiber, and phytochemicals. Animal sources are complete proteins, easily digestible, and more bioavailable than plant sources.
However, with careful selection, plant sources can be combined to form complete proteins.
Plant sources also provide fiber, which is lacking in foods like meat, fish, and eggs. Both plant and animal sources provide healthy omega-3 fats, but the plant sources are challenging to absorb. Animal proteins, such as red meat, contain saturated fats, which are not as healthy as omega-3 fats.
An added benefit of plant protein is the presence of phytochemicals, absent in animal proteins altogether. While these are not essential nutrients like vitamins or minerals, many have antioxidant properties that neutralize free radicals, which can otherwise damage cells and contribute to issues like aging, cancer, and heart disease.
Research has shown that eating large amounts of animal products is linked to health problems such asheart disease and cancer. Red and processed meat consumption can also contribute to critical health problems.
Bottom line: Experts recommend that including animal and plant proteins in a balanced diet is the best choice to ensure optimal nutrition.
Animal agriculture for the production of animal-based foodcauses more harm to the environment than plant-based diets through direct greenhouse gas emissions, deforestation, freshwater use, and water pollution.
In contrast,life-cycle assessments show plant proteins require significantly less land and water, and generate fewer greenhouse gases compared to animal proteins. Plant-based meat can reduce water use by up to99 percent, according to the Good Food Institute.
Cultivating plants for plant-based protein production can free up land for reforestation, which in turn protects wildlife and sequesters substantial carbon, thereby mitigating the effects of climate change.
The Dasgupta Review, an independent, global review on the economics of biodiversity, concludes that animal agriculture in its current form isunsustainable for the existing population.
Animal-based and plant-based proteins have unique and diverse qualities, making each of these crucial for a balanced diet.
Animal proteins provide a complete amino acid profile, are highly digestible, and provide essential nutrients like vitamin B12, iron, and zinc in forms the body easily absorbs. These qualities make animal proteins effective for muscle growth and overall nutrition.
Plant-based proteins supply fiber content, essential for digestive health, and vitamin C, which is completely lacking in animal proteins. Plant proteins are also a rich source of vitamins, minerals, and phytochemicals. These not only lower the risk of chronic diseases but are also environmentally sustainable.
Ultimately, a diverse diet consisting of both animal-based and plant-based proteins (with more plant-based foods) is optimal for health and the planet’s safety.