Protein is an essential part of the diet. It takes part in building, rebuilding, and maintaining body structure. Both plant and animal foods can be an excellent source of protein. However, there are still some differences between them.
Protein is found throughout the body, from muscles and internal organs to bones, skin, and hair. The body does not store protein, like other macronutrients, so it must be ingested with food.
Proteins are made up of amino acids. To function properly, the human body needs a balance of all 22 types of amino acids. It cannot produce 9 of them called irreplaceable. A complete source of protein is food that contains all 9.
The correct balance of amino acids promotes muscle building and can help the body recover quickly.
Plant Protein vs Animal Protein
Understanding the differences between plant and animal proteins is important for anyone looking to balance their diet. One of the main differences between the two is the amino acid content.
Amino acids are the building blocks of protein. When the body digests proteins from food, it breaks them down into amino acids.
The body may need different amino acids at different times. It is generally accepted that the diet should include complete protein sources that contain all 9 essential amino acids.
Some animal products are complete sources of protein. Amongst them are the following:
- Fish
- Eggs
- Dairy products
- Red meat
- Poultry meat
Most plant proteins are deficient, which means they are missing at least 1 of the essential amino acids.
However, some plant foods, such as quinoa and buckwheat, are complete sources of protein.
It is important that vegetarians and vegans combine different sources of protein. This will ensure that they receive a complete set of essential amino acids. In addition, it should be borne in mind that the body takes longer to digest some types of plant proteins.
The following plant foods contain the highest amount of protein:
- Whole grains
- Lentils
- Nuts
- Beans
- Legumes
- Certain fruits such as avocados
- Soy
- Hemp seeds
- Rice
- Peas
Which Type Of Protein Is Better For Health
When choosing between plant and animal sources of protein, it is important to consider the other nutrients the foods provide. Protein-rich foods can have broad nutritional profiles.
Some animal protein sources may contain high levels of heme iron and vitamin B12, while many plant foods lack these nutrients.
Plants, on the other hand, contain specific nutrients called phytonutrients and some antioxidants that are not found in animal foods.
Animal products contain saturated fat and high cholesterol. For these reasons, it is advisable for a person to avoid consuming these foods in large quantities.
For many people, cholesterol from food is associated with diseases of the cardiovascular system. However, some recent studies do not support a causal relationship.
Dietary fiber is another important factor. Only plant-based foods contain fiber, which helps balance the digestive system. Eating more plant-based protein can also improve a person’s overall health.
Results of the Research
According to a 2016 meta-analysis at Harvard University, USA, scientists suggested that consuming large amounts of animal protein, especially from processed red meat, may increase the risk of death from cardiovascular disease.
However, the researchers noted that they found a link between animal protein consumption and cardiovascular disease in people with at least 1 lifestyle risk factor. These include smoking, drinking alcohol, being overweight, and obesity. The results also suggest that eating more plant-based protein can help reduce these and other risks.
In general, the best way to cover a person’s dietary needs is to use a wide variety of foods.
Which Protein Is Best For Building Muscle
Athletes and others looking to increase muscle mass and reduce the amount of time it takes to recover often pay close attention to protein intake. It helps to repair and build muscle after hard training.
Many athletes turn to whey protein for building muscle. It is more easily broken down and absorbed by the body. It is these properties that give whey protein a number of advantages over other types such as meat, egg, and vegetable.
In terms of plant-based sources, some research suggests that rice protein isolate may have the same benefits as whey protein. It is often recommended to use a combination of plant-based proteins after training. This can provide the body with a source of a variety of amino acids.
The Best Sources Of Plant And Animal Proteins
Just getting enough protein may be more important than focusing on protein. Research results, published in The American Journal of Clinical Nutrition, show that including enough protein in your diet significantly improves muscle health indicators such as insufficient muscle mass and strength in the quadriceps.
The researchers noted that the amount of protein is more important than its type. However, some protein sources may be more beneficial to the body. For example, fish and white meat tend to contain less fat than red meat. For many people, the choice between animal and plant proteins involves a number of ethical considerations.
Instead of focusing on one type of protein, it is best to consume a wide variety of foods. This can help ensure that a person is receiving a healthy balance of amino acids and other vital nutrients. However, the question of developing a rational diet in relation to determining the need and sources of protein should be discussed with a nutritionist.
Vegan Protein
The vegan lifestyle involves avoiding all foods of animal origin. There is no meat, fish, dairy products, eggs in their diet. And if with regard to carbohydrates and fats, the life of a person with such beliefs is cloudless, since the bulk of sugars are found in plant foods, and healthy fats are most often found in plants, then in the case of protein, any vegan faces some difficulties.
Protein (protein) is necessary for our body to repair. It promotes muscle growth and stimulates metabolism. Therefore, all who strive to build their body, primarily control the amount of protein consumed. And that’s great.
However, some do not take into account the fact that in the case of protein, it is not only its quantity that is important, but also its quality. The key to success in this situation is in the right balance.
For a fit and healthy body, it doesn’t matter whether you are a vegetarian or not. And here, it is not necessary to conduct moral discussions about the pros and cons of consuming meat products. There are other places for this.
If an athlete or anyone else decides to be a vegetarian or vegan, they should spend sufficient time planning their diet. In this case, the purpose of this event is to provide the body with the optimal amount of complete protein. To do this, it is worth learning how to combine various sources of plant protein, since the protein contained in plants is deficient.
This is especially well understood by vegans who are professionally involved in sports, since, having abandoned the main sources of protein in the form of meat, fish, and dairy products, they find themselves in the conditions of controlling the quality composition of protein.
Currently, there are a limited number of truly valuable and, most importantly, suitable protein sources for them. So, let’s begin.
Wheat Gluten or Seitan
Wheat gluten is the absolute champion among vegan protein sources, with 25g of protein per 100 g. It makes you feel full for a long time. “Vegetarian steak” is worth trying not only for vegetarians, but also for people who want to reduce the amount of meat consumed in their diet.
In Asia, for example, this product has been consumed for thousands of years as a vegetable source of protein and a meat substitute, and it is very easy to prepare: the basis for this product is ordinary wheat flour, from which starch and gluten are washed out until only gluten remains. Traditionally, the resulting mass is boiled with soy sauce, seaweed, and ginger.
To obtain 400g of seitan, 1 kg of wheat flour is required, from which a dish comes out, which is not only externally, but also in consistency similar to meat. Of course, true connoisseurs of meat will not become lovers of such a product, but they are unlikely to argue with the fact that wheat gluten tastes very much like cutlets.
Moreover, compared to some types of meat, seitan has no cholesterol and no fat. That is why it is an excellent alternative to meat for those who care about the health of their blood vessels. Unfortunately, this product is not suitable for people with gluten intolerance.
Chia Seeds
Chia seeds are trending today and are especially appreciated by fitness lovers as a super food, and deservedly so. They contain twice as much protein as other grains and five times as much calcium as milk. Just two tablespoons of chia seeds contain about 4 grams of protein, 200 mg of calcium, and 5 grams of omega-3 fatty acids.
In addition, they are excellent saturation and are easily digested by the body, quickly providing muscles with building material. They are also rich in vitamins, minerals, and antioxidants. An important advantage of this protein source is the absence of cholesterol and gluten.
Nuts
Nuts are not only an excellent source of protein, but also cope with attacks of brutal hunger. Therefore, this product should be in the diet of any person, since nuts not only perfectly saturate, which makes them a healthy snack, but also contain a number of beneficial nutrients. Only a handful of almonds, for example, contain 6 grams of protein and a huge amount of healthy fats, which have a positive effect on blood cholesterol levels.
Quinoa
The so-called “gold” of the Incas, which from time immemorial fed the population of the regions of South America, is able to provide the body not only with complex carbohydrates, but also with a full set of essential amino acids. In addition, this cereal gives a feeling of fullness for a long time.
Lentils
This member of the legume family contains up to 22 percent protein. Moreover, most of the carbohydrates in this product are fiber. At the same time, to increase the biological value of lentils, it is better to consume it with rice, since lentils lack the two essential amino acids methionine and cysteine, which are found in rice.
Soy products
Soy products are very rich in protein, it can be up to 50 percent. Compared to milk, soy contains half the carbohydrates and fat and is very popular among fitness enthusiasts, since it not only contains protein, but also does not contain cholesterol.
Amaranth
Amaranth is a unique plant, the seeds of which even surpass soy in protein content: per 100g of amaranth there are 14g of protein, a large amount of magnesium, B vitamins, unsaturated fatty acids, and fiber. The biological value of amaranth is much higher than that of milk.
Oat flakes
In general, oatmeal does not need advertising, since it is the most valuable cereal product with a full range of macro- and micronutrients that promote health and long-term saturation of the body. It can be safely called an ideal food, since it contains about 15 percent protein, fiber, useful unsaturated fatty acids, the most valuable B vitamins, antioxidant substances and a number of vitamins and minerals.
Tofu
Tofu cheese is made from soy milk from curdled proteins. It is low in fat and carbohydrates and high in protein, with 17g of protein per 100g of tofu. It has a neutral taste and is therefore often used in other dishes. Having absorbed the taste of the ingredients, it becomes delicious.
Pea protein
100g of pea protein contains about 78g of protein.
The protein derived from yellow peas has recently become popular. It is easily absorbed and is a source of arginine (an amino acid the body needs to build muscle) and a whole chain of other amino acids. Be sure to add some pea protein to your post-workout smoothie.
Pumpkin Seeds
100g of pumpkin seeds contains about 24g of protein.
Pumpkin seeds contain amino acids, zinc, magnesium, iron, and fiber. They are often used in Mexican dishes. They are ideal as an addition to porridge, yogurt, or salad. Finally, you can eat them just like that. The main thing – do not forget that seeds are high in calories, so try to know when to stop and keep yourself in hand.
Black Beans
100g of black beans contains about 24g of protein.
These legumes are an excellent source of folate, potassium, iron, and fiber. Black beans cooked with brown rice have a nutty flavor and additional high-value protein (meaning that together they contain the ideal dose of all nine essential amino acids that our bodies need). You can add black beans to soups, salads, and of course tacos (a traditional Mexican dish).
Hemp Seeds
100g of hemp seeds contains about 20g of protein.
Hemp seeds taste like a cross between sunflower seeds and pine nuts. In addition to protein, they are rich in fiber, omega-3 fatty acids and magnesium. Hemp seeds are so versatile that they can be used in both salty and sweet dishes.
Tempe
At 100g tempeh – about 18g of protein.
Tempeh in Russia is not yet as popular as in Indonesia and other countries of Southeast Asia, so let’s figure out what it is. Tempeh is a fermented soy product made from lightly cooked whole soybeans. It is an excellent alternative to meat and differs from other soy products in that it undergoes the least processing. Copper, manganese, calcium, iron, and fiber are all found in tempos. Try soaking it overnight in sesame oil with fresh garlic and then adding it to a hot dish, salad, or soup.
Almond Paste
100g of almond butter contains about 15g of protein.
Almond butter is grainier in texture than peanut butter and contains more fiber, calcium, potassium, iron and less saturated fat. Try adding a scoop of almond butter to your oatmeal and smoothies or spread the butter thickly over your toast.
Walnuts
100g of walnuts contains about 15g of protein.
Walnuts can be eaten as a snack or added to yogurt for breakfast, for example. They contain many essential nutrients for the body: omega-3 fatty acids, copper, manganese, and biotin (vitamin B7, which helps to preserve hair, nails, and skin). In addition, the fiber and protein content of nuts will help you stay full longer.
Whole grain oat flakes
100g of whole grain oatmeal contains about 12g of protein.
A great source of fiber, hot breakfast cereal will keep you full until lunchtime. You can sprinkle the finished porridge with pumpkin seeds or chia seeds to make it even healthier. Since the cooking process involves soaking the flakes, we recommend that you fill them with water before bed and leave them in the refrigerator overnight. Combine coconut milk with half a banana, chia seeds and cinnamon to add variety to your oatmeal recipe.