There are two types of protein, complete and incomplete, which come from plant or animal sources. Protein supplements, no matter what type they are, are also derived from plant or animal sources. Which is better between animal or vegetable protein depends on a number of factors. There are those who choose not to eat meat or animal products for moral, ethical, and religious reasons. There are those who find themselves unable to afford many forms of animal protein most of the time. Then there are those who love the taste of a good juicy steak served with a nice cold beer. For our purposes, protein comparisons will be based on these factors:

– Nutritional value

– Cost versus value

-Availability

What is a protein?

The human diet is made up of three macronutrients and many micronutrients. Unlike carbohydrates and fats, protein is not easily stored by the body, so there is a daily need for it. This is not to be confused with a free license to eat unlimited protein, as your body can, wants, and stores extra protein calories as fat, but does so with more difficulty. Proteins are vital to every cell in the body and play a role in a number of important functions. Half of the protein we get from our diet is used to make enzymes, which then digest food, make new cells and neurotransmitters, which in turn send nerve messages throughout the body.

Protein plays an important role in the creation of RNA and DNA, the building blocks of life and the carriers of our genetic material. Proteins are used to create contractile muscle tissue, connective tissue, and cell membranes, contribute to the formation of the bone matrix, and help maintain fluid balance. Regulates the pH balance of the blood, works on the formation of hormones and enzymes that play a role in digestion, and helps regulate sleep and ovulation. It also contributes to the body’s immune function because antibodies are proteins. (Source: Nelson 2009)

Complete versus incomplete proteins

Proteins are broken down into amino acids during the digestive process, absorbed, and then used to make new amino acids. The body cannot make eight of these amino acids, which are called essential amino acids. These are leucine, isoleucine, valine, threonine, methionine, phenylalanine, tryptophan, and lysine. In children, an additional amino acid, histidine, is added to the list, but most adults can create it themselves. (Source: The Vegetarian Society)

All animal proteins are considered complete proteins because they contain all eight essential amino acids. Plant-derived proteins, on the other hand, are considered incomplete because they lack one or more of the essential amino acids. For example, cereals, nuts, and seeds are low in isoleucine and lysine. Vegetables, on the other hand, are low in the amino acids tryptophan and methionine. (Source: Best)

Many people assume that because plant proteins, with the exception of soy and soy products, are incomplete, animal proteins are better. However, with a varied vegetarian or vegan diet, there are more than enough sources of protein to get all the nutrition and the right amount of protein every day. In addition, whey protein is the best natural source of branched-chain amino acids, the only amino acid that is directly metabolized in muscle tissue and used first during exercise and resistance training. (Source: Whey Protein Institute)

The bottom line: in this field, the advantage goes to protein of animal origin with all eight essential amino acids. Honorable mention goes to soy-based protein, which is also a complete protein, and whey protein, which is also complete and the highest natural food source of BCAAs.

Nutritional value

Animal proteins are complete proteins and also provide a series of vital micronutrients per serving. However, there are also other things that you get from most animal proteins: saturated fat and cholesterol. There are better choices and substitutions that can be made, but it’s still clear that in terms of fat, calories, and cholesterol, plant-based proteins are the clear winners. If you’re a devoted meat eater, there are ways to minimize the damage they can cause, including limiting red meat to just a small serving every ten days or less and opting for healthier cooking methods when choosing foods. Good sources of animal protein include roasted skinless turkey breast, salmon and other fish (which are also good sources of omega-3 fatty acids), eggs, and low-fat milk and cheeses.

Plant proteins, while not complete, tend to have a lower calorie count and little to no saturated fat for the most part. However, there are a number of plant-based proteins that are higher in calories than others, including nuts and rice. Opting for brown rice increases the fiber content and makes it a healthier option than white rice.

Both animal and plant-based proteins can have their place in a well-balanced and nutritious diet, however it is important to watch portion or portion size as well as calorie count to avoid overeating and getting too much. of the most important nutrients.

Cost vs. Value

For many people, the cost of meat may cause them to consume less animal protein than they would on their own. Meat is expensive, especially some cuts of beef. Turkey and, to a lesser extent, chicken are better sources of protein and tend to be cheaper. Buy what you can afford and learn ways to stretch your food a little further. Remember, the need for protein is important, but the amount you need to eat each day is not huge.

Beans, one of the cheapest sources of protein, can be purchased in bulk and stored in the freezer until needed. There is literally no limit to the ways beans can be used, even for baking in place of oil or other fats. You can choose from beans of all sizes and colors and never have to make the same recipe twice.

Availability

There are so many different types of protein that you can literally find them everywhere. Animal and plant-based proteins are widely available, including soybeans and soy products. Additionally, protein supplements are often found in stores along with other products or online for easy purchasing. Protein supplements include liquid protein shots, shakes, puddings, powders, and bars. When looking for a good supplement, make sure it has high-quality protein and doesn’t have a lot of added sugar or other unnecessary ingredients. Some of the protein bars have very little protein but contain enough sugar and calories to qualify as a candy bar. Profect, an injected liquid protein supplement from Protica, is only 100 calories, contains no carbs or fat, yet provides a full 25 grams of protein per serving.

References

Ben Best Does excess protein cause kidney damage?

Lisa Nelson Protein and Heart Health: How much do you need? Health Central Highbloodpressureconnection.com. November 30, 2009

The Vegetarian Society

The Whey Protein Society