When comparing plant protein to animal protein, many factors must be considered, from taste to cost. However, when choosing plant protein, it is better to examine its benefits scientifically.
Is plant protein as beneficial for health as animal protein?
Vegetarians have always been concerned about getting “complete protein” from plant sources. Complete protein refers to sources that provide all 9 essential amino acids the body cannot produce and must obtain through food. Many plant proteins do not contain all essential amino acids; some believe they should combine their foods to create a proper balance.
A common example of this is the combination of rice and beans. However, many experts now believe combining plant foods to provide amino acids is unnecessary, and a balanced diet likely provides adequate amounts of 20 essential and non-essential amino acids.
A 2019 study on individuals following plant-based and vegan diets showed that they received more protein and amino acids than necessary. It seems that choosing plant proteins instead of animal proteins positively affects health. Studies have linked plant-based diets to results such as maintaining a healthy weight, reducing the risk of type 2 diabetes, and even longer life.
Animal protein vs plant protein
| Protein Source | Digestibility (%) | Net Protein Utilization (%) | Biological Value | Anabolic Properties |
|---|---|---|---|---|
| Animal-based | 90-99 | 70-90 | 80-100 | High |
| Plant-based | 70-90 | 30-60 | 50-80 | Low |
Best plant protein sources
The best plant foods are those that not only provide enough protein but also have other benefits. For starters, beans are a suitable option. Beans are unique regarding fiber content, while animal protein does not contain fiber. Dietary fiber has many benefits, such as promoting digestive health and reducing the risk of certain diseases. In contrast, “tofu,” a soy product, is a better option. Tofu is used in many foods and often takes on the taste of the food it is in. Also, soybeans are less allergenic and have a high prevalence. Nuts are also an excellent choice of plant protein because of their convenience and adaptability.
Ultimately, the best protein source for you depends on your individual needs and preferences. Weigh the pros and cons of both plant and animal protein and strive for a balanced and diverse diet that provides all the essential nutrients for optimal health.
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