Animal Protein vs Plant Protein… Which is Better?

Animal Protein vs Plant Protein

Have you ever wondered if there’s a difference between animal protein and plant protein?  Well, the thought has started to cross my mind more since I’ve been doing a lot of research on plant-based meats.

I work out a lot if you have not gathered that from reading any of my previous posts.  Because I do work out a lot, I need to make sure that I keep my protein levels sigh so that my muscles can maintain and grow. But I still wondered… can plant protein serve the same or a similar purpose?

Of course, this led me down the road to researching the differences between animal protein and plant protein. is there really a difference? And, if there is, which one is better.

While I was digging in to see if plant-based meat is really healthy, I found that plant-based meat can be packed with protein. Now, I had to find out if it stacked up to animal protein. I already knew that animal products are packed with protein.

It is time to put my Sherlock Holmes hat on again and dig into the different proteins that are contained in each one of these.

In the world of nutrition, protein is a hotly debated topic, with a longstanding rivalry between animal and plant-based sources. Both animal and plant proteins play crucial roles in our diets, but understanding which one is better requires a comprehensive examination of their nutritional profiles, environmental impacts, and potential health implications. In this blog post, we will delve deep into the animal protein vs. plant protein debate to help you make informed choices for your dietary needs and overall well-being.

Plant Protein

What are plant proteins?

The are incomplete proteins: Most plant-based sources like legumes, nuts, seeds, and grains lack one or more essential amino acids, making them incomplete proteins. However, combining different plant sources can easily create a complete amino acid profile.

They have lower biological value (LBV): Plant proteins generally have a lower biological value, which means the body may not absorb and utilize the amino acids as efficiently as animal-based proteins.

They are rich in fiber and phytonutrients: On the positive side, plant proteins come with a wealth of dietary fiber, vitamins, minerals, and disease-fighting phytonutrients, contributing to overall health and longevity.

This leads me to one of the products I use that is plant protein based. Beyond Meat. But where does Beyond Meat Burger get its protein? The first place to look is the ingredients. Since I have become fond of Beyond Meat Products, I decided I would check that out. Now, you may like a different manufacturer of plant-based meat this but this one is my favorite.

So, here are the ingredients (which for the protein is similar in all of their products).

“Water, Pea Protein Isolate, Expeller-Pressed Canola Oil, Refined Coconut Oil, Rice Protein, Natural Flavors, Cocoa Butter, Mung Bean Protein, Methylcellulose, Potato Starch, Apple Extract, Salt, Potassium Chloride, Vinegar, Lemon Juice Concentrate, Sunflower Lecithin, Pomegranate Fruit Powder, Beet Juice Extract (for color)” (1)

Looking at the list of ingredients it looks like most of the protein comes from three sources:

• pea protein isolate
• rice protein
• mung bean protein.

Just as a side note, I must be honest I’ve never heard of rice protein or mung bean protein so that piqued my curiosity.

So, let’s look at these three proteins and dig deeper into what each of these do.

First, pea protein isolate. I did some research on what this is, where it comes from and how it is used.

What is it?  “Pea protein is a high-quality protein and a great source of iron. It can aid muscle growth, weight loss and heart health.”

Where does it come from?  “Pea Protein isolate is made by extracting protein from yellow peas” (2)

How is it used? My first exposure to pea protein was in some of my protein shakes, but because plant-based meats are gaining in popularity, I have found that it is being used more and more in these “meats”. I mentioned this before when I talked about my protein shakes, but I will mention it again because it bears mentioning. Food manufacturers have been adding this plant protein to a variety of foods like energy bars, meal-replacement shakes, veggie burgers and even cereals for quite a while.

Next, what is rice protein?  I don’t think I’ve ever heard of this before so let’s check out what this is.

What I found is that rice protein actually comes from brown rice. There are some health benefits to this protein as well.

What are those benefits?  “It is packed with antioxidants and high in B-vitamins and fiber. It has even been shown to enhance liver, heart, and kidney function and help regulate cholesterol.”(3)

What I found most interesting is that “ it contains enough of the nine essential amino acids (EAAs) to be a great plant-based muscle-builder regardless”.( 4)

There is a method to the madness when adding this to the plant-based meat because it “offers the benefits of sprouted grains, including an increase in bioavailability of vitamins⁵, fiber, folate, and amino acids”. (5).

With the years of research and the increase in studies of health factors and plant vs animal products, I believe that this protein has been added to the plant meat because, when combined with other plant proteins, it does offer the amino acids which might otherwise be lacking from plant protein.

Finally, I wanted to know what in the world is mung bean protein?

And you know what?  I found it is a legume that comes from the Indian cuisines and Southeast Asian dishes.

Why did they add this to the plant meats?  Well, come to find out, it is high in protein and just like the rice protein it adds some of the missing amino acids and other vitamins and nutrients that you might get from animal protein.

So far plant protein seems to be a viable protein source. An alternative if nothing else. And with the growing interest in vegetarian and plant-based diets, plant protein has definitely gained a lot of traction all around. A word of caution though, because it can cause allergic reactions in people who have peanut allergies, it’s not the answer for everyone. With that said, let’s move on.

Animal Protein

Now, on to animal protein. When we think of protein, the first thing that comes to mind is an animal protein.  Something like a filet mignon or a nice big cheeseburger may be the first thing you think of. But, is animal protein really the complete protein? It has been touted as the complete protein for so long that I think most people don’t think of plants as a protein source.

Three points to consider about animal proteins are:

1. They are complete proteins: Animal sources such as meat, poultry, fish, eggs, and dairy are considered complete proteins because they contain all nine essential amino acids necessary for human health. This characteristic makes them valuable for muscle building and repair.
2. They have high biological value (HBV): Animal proteins also have a high biological value, indicating that they contain amino acids in proportions easily absorbed and utilized by the body.
3. They are rich in micronutrients: Animal proteins often come bundled with essential micronutrients like iron, zinc, vitamin B12, and omega-3 fatty acids, which can be challenging to obtain from plant sources.

Based on what I read, animal protein contains all the amino acids that the human body needs. So, basically, it’s the whole package protein wise that your body needs for muscle growth muscle maintenance and health.

Final Thoughts

Health Implications: The Debate Continues

1. Muscle Building and Athletic Performance: Animal proteins have traditionally been favored by athletes and bodybuilders due to their complete amino acid profile and higher bioavailability. However, recent research suggests that well-planned plant-based diets can also support muscle building and athletic performance effectively.
2. Heart Health: Plant-based proteins are often associated with a reduced risk of heart disease due to their lower saturated fat content compared to many animal-based sources. Additionally, the high fiber content of plant-based diets can promote heart health by improving cholesterol levels and reducing blood pressure.
3. Cancer Risk: Some studies suggest that a diet high in red and processed meats (animal proteins) may increase the risk of certain cancers. On the other hand, diets rich in fruits, vegetables, and whole grains (plant proteins) have been linked to a lower risk of cancer.
4. Weight Management: Plant-based diets have shown promise in supporting weight loss and weight management due to their lower calorie density and higher fiber content, which promote feelings of fullness and reduce overall caloric intake.

Environmental Impact: The Sustainability Factor

The environmental impact of our dietary choices is a crucial consideration in the animal protein vs. plant protein debate.

1. Land and Water Use: Producing animal-based proteins requires significantly more land and water resources than plant-based proteins. Livestock farming is a major contributor to deforestation, habitat loss, and water pollution.
2. Greenhouse Gas Emissions: Animal agriculture is a substantial source of greenhouse gas emissions, particularly methane and nitrous oxide, contributing to climate change.
3. Sustainability: Plant-based diets have a lower environmental footprint, making them more sustainable in the long run, and potentially helping to combat climate change and protect biodiversity.

Conclusion: Striking a Balance

The question of whether animal protein is better than plant protein is not black and white. Both have their merits and drawbacks, and the best approach lies in striking a balance that suits individual preferences, dietary needs, and ethical considerations.

For those who choose to consume animal proteins, opting for lean, sustainably sourced, and organic varieties can make a positive impact. Meanwhile, plant-based eaters can ensure adequate protein intake by combining different plant sources strategically and considering fortified plant-based alternatives.

Ultimately, a diverse and well-balanced diet that includes a variety of protein sources, along with an abundance of colorful fruits and vegetables, whole grains, and healthy fats, is the key to optimal health and well-being for both individuals and the planet.

Remember, nutrition is a personal journey, and consulting with a registered dietitian or nutrition expert can provide personalized guidance to help you make the best choices for your health and the environment.

Please follow and like us: