We know that both plants and animals are great sources of nutrients like protein, fiber and vitamins. But did you know that there is a difference between animal and plant proteins? In this article, we'll explore the different sources of animal protein and plant protein and how they can help boost our health.
Out of all the nutrients, protein can be an intimidating nutrient to dive into. Proteins are one of the most important macronutrients that drive all the metabolic processes in the body. It’s important to have enough of it by consuming foods like meat, legumes and dairy products. However, many people are unaware of the difference between plant and animal sources of protein. Both are equally beneficial and are essential for optimal health and well-being. In this article, we’ll explore the different types of protein, their sources and their numerous benefits.
What is protein?
Before diving into the differences between animal and plant protein, let’s first understand what this nutrient is. Protein is a macronutrient made up of a long chain of compounds called amino acids. Our bodies need 20 different amino acids for proper functioning. Amongst them, nine are dubbed "essential" as they must be procured through your diet. Protein is necessary for building and maintaining bones, muscles, cartilage, skin, hair, and nails, regulating hormone production and numerous other essential functions.
What is Animal Protein?
Animal protein is the protein found in animal meat that is complete, which means it contains all nine essential amino acids. Sources of high-quality animal-based protein include:
● Animal meat like chicken, mutton
● Dairy products like milk and paneer
● Eggs
● Fish
What is Plant Protein?
Plant protein is a valuable and nourishing source of protein derived from plants. Unlike animal protein, most plant sources are incomplete. However, by incorporating a diverse range of plant foods into your diet, you can obtain all the essential amino acids your body requires.
Rich plant protein sources include:
● Whole grains
● Pseudocereals like amaranth and quinoa
● Legumes like peas, beans, chickpeas and lentils
● Seeds like flax, oilseeds
● Nuts like groundnuts, almonds
It’s important to note that out of all the plant protein sources, whole soybeans and their various sources, like edamame and tofu, contain complete protein.
Health Benefits of Animal and Plant-Based Protein
Let’s dive into the amazing benefits that come with incorporating plant-based protein into your diet:
● Shields Against Heart Disease: By embracing plant-based foods, you can reduce your intake of saturated fats, which play a crucial role in impacting your heart health.
● Safeguards from Stroke: Reduce your chances of suffering a stroke with a healthy plant-based diet. Incorporating leafy greens, whole grains, and beans while limiting refined grains and added sugars is the key to maintaining optimal brain health and warding off strokes.
● Battle Cancer Head-On: Boost your defence against cancer by consuming a diet rich in plant foods. These foods contain phytochemicals, natural substances that have the potential to prevent cancer.
● Manage Your Weight: The high fiber content in plant-based diets aids in weight control and promotes a healthy gut, reducing your risk of developing numerous diseases.
● Helps tackle inflammation in the body: Plant peptides have been seen to have anti-inflammatory activity, which could be helpful in combating inflammation-related diseases like chronic kidney disease.
Listed below are the benefits of consuming animal sources of protein:
● Essential Nutrients: Animal food serves as an excellent source of vital nutrients such as omega-3 fats, vitamin B12, calcium, and vitamin D. These play a crucial role in maintaining overall health.
● Muscle Building Benefits: Animal protein, with its complete amino acid profile and superior digestibility, is highly effective at promoting muscle growth. It contains a higher amount of leucine, an amino acid that aids in stimulating new muscle development and facilitating muscle recovery after exercise.
● Effective Weight Management: Animal protein aids in better weight management, making it an excellent choice for those looking to maintain or achieve a healthy body weight.
● Reduced Risk of Type 2 Diabetes: By incorporating animal protein into your diet, you can lower your risk of developing type 2 diabetes, a prevalent and serious health condition.
● Improved Heart Health: Consuming animal protein is associated with a lower risk of heart disease, a leading cause of mortality worldwide.
Sources of Plant and Animal and Plant-Based Proteins
Here are a few sources of plant-based foods and some easy-to-prepare recipes:
Food | Protein Content (g/100g) | Recipes |
Bajra | 10.96 | |
Soyabean | 35.58 | |
Lentil dal | 24.35 | |
Bengal gram/Chickpea | 21.55 |
Listed below are animal-based protein sources:
Food | Protein Content (g/100g) | Recipes |
Paneer | 18.86 | |
Yoghurt (non-fat) | 10 | |
Milk | 3.26 | |
Chicken | 21.81 | |
Eggs | 12.37 | |
Fish | 20.97 |
Conclusion
All in all, learning about protein sources allows us to better our lives not only through satisfying hunger but also through a physiological approach. It's important to remember that no single source of nutrition perfectly fits everyone's dietary needs; rather, by becoming more educated on macronutrients like animal and plant proteins, we can make informed decisions when it comes to balancing our diets with various food groups in well-controlled portions. For specific health concerns, it is always recommended to consult with a healthcare professional.