Is plant protein really “lighter” and safer than meat protein?

Today, almost every athlete knows about the need for sufficient protein intake. However, many, not knowing the basics of the theory, begin to confuse protein sources, as a result of which growth begins to slow down. Amino acids begin to destabilize, and excess protein structures are simply burned into simple carbohydrates with the release of energy. How to deal with this scourge, and, most importantly, how to distinguish between animal and plant protein?

What is protein?

Before we look at the differences between animal and plant protein, we need to go over the basics. Protein is a complex polymolecular structure that makes up our body. According to the erroneous opinion, people believe that protein is exclusively muscle structures, which is not entirely true. Protein molecules are involved in almost all metabolic processes. But this does not happen in its entirety, but in a disassembled form. It just so happens that our body is not able to digest protein in its pure form. Therefore, even when you eat the meat of animals, they are first disassembled into the smallest building blocks - amino acids. The number of these amino acids is huge and almost each is responsible for its own regulation of metabolic processes in the body.

For example, there are three main essential amino acids that regulate muscle building, namely leucine, isoleucine and valine. The first two directly create new muscle cells, while valine regulates energy flow in the body.

Where to get protein from: plant or animal products?

Only the lazy don’t talk about the benefits of a plant-based diet. As a result, plant protein is increasingly taking its place of honor on the table next to its meat competitors. A natural question may arise: which protein is healthier – from meat or from plants?

As is often the case with nutritional science, the answer is much more complex and, fortunately, much more interesting than we might realize. What should we know about plant and meat proteins?

What is protein?

Let's first look at what protein is at a basic level. Protein is the most important macronutrient in the cells of the human body. A macronutrient is one of three nutrients (along with carbohydrates and fats) that the body needs in large quantities. As the Food and Drug Administration (FDA) explains, protein plays a critical role in the body's growth and development by creating and repairing various cells and tissues (muscles, bones, organs, skin, etc.). It is also necessary to perform important functions in the body such as blood clotting, hormone production, and normal functioning of the immune system. So yes, protein is a serious thing.

All the protein we get from food is, at the molecular level, made up of tiny organic compounds called amino acids.

There are 20 species in total.
When a protein enters the body, it is broken down into individual amino acid “building blocks,” which are then rearranged into the desired “constructor” and sent to perform various functions in the body. So while a chicken breast and a bowl of lentils look and taste very different, they are made from the same basic building blocks of protein
.

“If we talk about processes at the chemical level, then by the time one of the amino acids enters the stomach, is absorbed and utilized, whether it was of plant or animal origin... does not matter

“says Christopher Gardner, PhD, professor of medicine at the Stanford Prevention Research Center.

Here’s the thing: proteins can be complete and incomplete.

The 20 amino acids can be divided into two groups: essential and non-essential. The body is not able to synthesize essential amino acids (there are 9 of them) on its own, which is why it is so important to get them from food. The body can produce non-essential amino acids on its own.

A protein receives the proud title of a complete protein if it contains all 9 essential amino acids. When there are few amino acids or one of them is missing, protein - no matter how offensive it may be - begins to be classified as inferior.

Only proteins of animal origin are considered complete - this is the main difference compared to vegetable protein

.
Sources of complete protein include animal meat (beef, bacon and ham, chicken breasts, fish fillets, etc.) and animal products (eggs, dairy products). Of the plants, only two categories were lucky: those made from soy (edamame, tofu, soy milk) and quinoa - only they proudly bear the title of complete proteins
.

Whitney Linsenmayer, Ph.D., Dietetics, Instructor of Nutrition and Dietetics at the Doisy College of Health Sciences at Saint Louis University and a spokeswoman for the Academy of Nutrition and Dietetics says, “Just in terms of nutritional value, if you eat animal protein, It’s easier
to ensure
you get all the amino acids you need.”

Well, have you drawn your conclusions? Spoiler alert: wait! The Academy of Nutrition and Dietetics, in an official document on the vegetarian diet from 2016, expresses doubt that the definition of “complete” and “inferior” has a place to be, since the name itself has a distorted meaning

.

“First of all,” Gardner points out, “most plant proteins are only lacking one or two essential amino acids.” Since plant foods lack different amino acids, they complement each other and together create a complete amino acid complex. Cute, isn't it? According to the US Food and Drug Administration, grains are low in lysine, and beans and nuts are low in methionine. However, Classic Whole Wheat Toast with Peanut Butter and Jam contains all 9 essential amino acids.

So we can say that toast supplies the body with everything it needs “in one sitting.”

By the way, it was previously believed that complementary proteins should be consumed in pairs at one meal, for example, rice with beans. However, recent studies have shown that the entire day's diet should be taken into account. “What's important is getting enough quality protein, not what you eat with it,” says Linsenmeyer. “This is why people who get their protein from plants (i.e. vegans and vegetarians) can usually get all the amino acids they need without difficulty—as long as they eat a varied and balanced diet, of course,” adds Gardner. So going on a “bean”, “soy” or other mono-diet is a bad idea

!

How much protein can the body really get and use?

Animal foods usually (but not always) contain more protein than plant foods. Let's take an average serving of different protein sources. 100 g of chicken breast contains 20 grams of protein; in 100 g of eggs (this is a little more than two eggs) - 13.6 g; in 100 g (½ cup) black beans – 22 g; 100 g (½ cup) lentils – 9 grams of protein.

It is also important to consider how much of this protein is used for growth and repair of the body. “Compared to animal protein, the body's protein synthesis appears to be lower when it is fed plant protein,” says Linsenmeyer, meaning that the body digests, absorbs and utilizes fewer amino acids from plant foods than from animal foods to build muscle mass.

”.

“When we look at the quality of protein in terms of its digestibility, its ability to supply the body with all the amino acids it needs, and how well it contributes to muscle repair, we conclude that animal protein does a slightly better job overall,” Kitchin explains. Animal protein also contains one amino acid that plant protein does not – leucine. It is considered extremely important for muscle growth.

However, scientists admit that protein synthesis from plant foods has not been sufficiently studied

and it’s too early to make a clear choice in favor of animal protein.
In addition, studies are conducted mainly using protein powders rather than finished products, which provides conflicting data. Thus, the results of some studies show that consuming animal protein powder has a better effect on muscle growth, while other studies do not find a difference.
Here's something else: It's unclear whether the rate of protein synthesis is really that important.

According to the Academy of Nutrition and Dietetics, at a normal caloric intake, vegetarians and vegans get enough, and sometimes more than enough, protein. (To those still asking, “WHERE do vegans get their protein?!” Hmm, maybe you're getting less protein than they are). “And even if, purely technically, animal protein is used in the body better than plant protein, for the average person who regularly trains, but is neither a professional athlete nor a coach, this does not make a huge difference,” Kitchin notes.

In 2022, the American Journal of Clinical Nutrition published a paper that analyzed dietary and body composition data from 2,986 white men and women aged 19 to 72 years studied over three years. Participants were divided into 6 groups based on whether they got their protein from animal sources (fish, chicken, red meat, etc.) or plant sources (legumes, nuts and seeds, fruits and vegetables, and cereals). . The result of the study showed that for the growth of muscle mass and quadriceps in general, it does not matter whether it was protein of animal or plant origin.

What else is found in plant and animal protein sources?

What else, besides protein, do foods containing protein give us? have their pros and cons.

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Animal products are the richest natural sources of some vital microelements. One of these is vitamin D, found in eggs, cheese and ocean fish such as salmon and tuna. Plant foods like cereals, orange juice, and soy milk are often fortified with vitamin D. And when it comes to vitamin B12, the only natural source of vitamin B12 is animal protein, according to the U.S. National Library of Medicine (although B12 is also found in fortified grains and inactive yeast).

According to Gardner, plant protein has unique benefits, perhaps the most important of which is fiber.

, which can only be found in plants. Beans and whole grains pack a double whammy in this regard, as they contain a killer dose of fiber and protein. Plants also contain various bioactive compounds, including flavonoids, carotenoids and polyphenols. Their use is recommended for the prevention of cancer and cardiovascular diseases.

Plant foods also contain carbohydrates - in some places there are only a few grams, for example, in almonds (6 g in a 28 g serving), in others a lot, like in canned chickpeas (19 g in a standard ½ cup serving). As for foods of animal origin, carbohydrates are only found in the form of lactose or milk sugars in dairy products.

Speaking of fats, almost all animal proteins contain saturated fat, although the amount varies from food to food. Thus, dairy products can be low-fat, seafood contains low amounts of fat, and juicy cuts of red meat contain huge amounts of saturated fat.

Drawing conclusions

Whatever diet you choose, the type of diet itself - whether you are a meat eater, a vegan, or a combination of different foods - does not mean anything. You can eat well or poorly regardless. “Eating healthy can be done in many different ways: combining animal and plant foods or eating a varied plant-based diet,” says Kitchin. “There are many sources of protein.” Plant-based and animal-based diets are not mutually exclusive, and following only one type of diet does not guarantee you will live in a healthy body.

In real life, not only the nutritional value of foods is important. In certain areas or for certain people, it is easier to find animal products (for example, buying the same cheap canned food) than soy, tofu or quinoa. Don't forget about the culinary traditions associated with a particular culture. For example, in some countries it is not customary to eat meat or a certain animal; in others, on the contrary, it is customary to endow the meat of some animal with unusual powers.

Food preferences or restrictions also need to be taken into account. Obviously, for those who are against the inhumane treatment of animals in the meat industry or are concerned about the environment, the only choice is vegetarianism or veganism. And if a person suffers from a soy allergy or celiac disease, or if he does not like the taste of beans or lentils, it is easier for such people to obtain the substances the body needs from animal products.

Translation from English: Victoria Zapolskaya

Original with sources: https://www.self.com/story/plant-vs-animal-protein

Types of protein

It is important to understand that there are two main categories of protein foods. At the same time, there are a huge number of protein classifications. Types of proteins can be classified according to:

• Amino acid absorption rates.
• Complete amino acid composition.
• Ease of absorption of amino acids.
• Origin of the protein product.

It is important to understand that in general, all cataloging of protein products has a significant fundamental basis. We will try to divide the squirrels into those that ran before their death, and those that grew.

How does plant protein differ from animal protein? In addition to the amino acid composition, there are several factors that distinguish them from each other:

• Effect on hormonal levels.
• Natural for the body.
• Content of additional decomposition products.
• The ability to break down protein into individual amino acids.
• The presence of fiber that binds amino acids.

And a dozen more different factors. Let's take a closer look?

Plant proteins: list of products (table)

Is there a difference between plant and animal proteins?

Basically, people are used to dividing protein into animal and vegetable. Why this particular classification? It's all about the amino acid composition of each product.

Running protein structures (whether from poultry, meat, or dairy products) are the closest to human ones. Since a cow must also move, it also has muscles, and it is the muscle structures that are most similar to human ones, and therefore most suitable for creating new muscles. At the same time, dairy products have an excellent amino acid composition. Their main job is to support immunity and promote growth. Therefore, they do not contain many amino acids necessary to maintain muscle structures.

As for plant proteins, everything is somewhat more complicated. Firstly, the protein contained in the structure should only regulate the metabolic processes of the fluid and participate in the breakdown of macro salts into nutrients that ensure growth.

The second half of the amino acids included in plant proteins is responsible for their professional suitability for consumption. Yes, many plants have learned to synthesize useful elements specifically to attract animals. The thing is that the fruits of most vegetables and cereals cannot be transported over long distances without carriers. And that is why they must attract animals to eat them. And then the incompletely digested grains fell onto fertile soil in another area.

The last component of amino acids in plant foods is related to what they can synthesize from the soil. In particular, the amino acid composition of wheat grown on nitrogen and manure fertilizers will be radically different. It goes without saying that wheat grown on manure will have the leucine necessary for muscle growth.

Another important difference between animal and plant proteins is their denaturation. The thing is that during heat treatment, which simplifies amino acid bonds to the simplest, additional products are released that slow down the absorption of amino acids inside the body.

If we look at protein at the amino acid level, there is a huge difference here:

• Contains essential amino acids.
• As a percentage of amino acids.
• In free fractals released when protein is broken down into amino acids.

Which meat increases the risk of disease.

1.Red meat, on the one hand, is a source of high quality protein.

2. On the other hand, it is accused of increasing the risk of many diseases, including the risk of cancer, cardiovascular disease, stroke, early death and even cancer.

3.However, later scientists figured out this issue.

It turned out that only processed red meat has a negative effect on health.

I will not describe numerous studies with large numbers of subjects studied.

The fact that processed red meat has a harmful effect on the occurrence of many diseases has been established.

Moreover, one of the biochemical mechanisms of this phenomenon has been clarified.

Why processed red meat is harmful to your health, you can read in the article “Nutrition for the Prevention of Pancreatic Cancer”

Conclusion.

Processed red meat is associated with an increased risk of disease.

Unprocessed red meat and other lean meats are generally healthy.

Amino acids found in each type of protein

As previously mentioned, protein composition is heterogeneous. It's all about what functions the product used performed before becoming an element in the food chain. If it is a product of animal origin, then its amino acid composition will be closest to that of human muscle tissue. But eggs have the most complete amino acid composition. The thing is that the amino acids contained in a chicken egg are intended to form a complete organism, all organs and structures, and they are contained in a very concentrated form, which suggests that some of them will be consumed during the growth and metabolism of the animal to carbohydrates . Therefore, eggs have the best ratio of all amino acids necessary for work.

Note: The table shows the main amino acids. The complete list of amino acids in each product exceeds hundreds of different elements, knowledge of each of which is not necessary for a major athlete.

Some nutrients are richer in animal protein sources

Of course, proteins rarely occur in isolation. They usually contain many other nutrients.

Animal protein foods typically contain many nutrients that plant foods often lack.

This includes:

• Vitamin B12: Vitamin B12 is primarily found in fish, meat, poultry and dairy products. Many people who avoid animal products become deficient.
• Vitamin D: Vitamin D is found in fatty fish, eggs and dairy products. Some plants contain it, but the type found in animal foods is better used by our bodies.
• DHA: Docosahexaenoic acid is an essential omega-3 fat found in oily fish. It is important for brain health and is difficult to obtain from plant sources.
• Heme Iron: Heme iron is predominantly found in meat, especially red meat. It is much better absorbed by the body than non-heme iron from plant foods.
• Zinc: Zinc is mainly found in animal protein sources such as beef, pork and lamb. It is also easier to digest and use from animal protein sources.

Of course, plants contain many nutrients that animal foods lack. Therefore, consuming both in a balanced manner is the best way to get all the nutrients you need.

Bottom Line: Animal protein sources are higher in certain nutrients, such as vitamin B12, vitamin D, omega-3 fatty acids DHA, heme iron, and zinc.

Protein content in certain types of products

It is important to understand that the type of origin of a product does not always affect its protein content. In particular, the richest sources of protein are soybeans and legumes. And in last place are various types of plant products. At the same time, the highest quality protein is found in meat, eggs and milk.

Eggs deserve special mention. Their digestibility in the body is almost one hundred percent. The thing is that due to evolution, the human body, as a carnivorous gatherer, is accustomed to eating the embryos of other living organisms. In view of this, it is the amino acid composition of egg products that is most beneficial for our body.

What does this look like in practice?

Let's take lentils, for example. Lentils are a high protein product. The protein content in it, according to various estimates, is 24-28 grams per 100 grams. product! Only high-protein cheeses and soy contain more protein. It seems that this amount of protein is an undeniable advantage of lentils over other protein products. But just look at the amino acid composition of lentils, and everything falls into place. In lentils, like most legumes, the limiting amino acid is methionine. The biological value of this amino acid is low, which makes lentils an inferior protein product. Surprisingly, 24-28 gr. protein, and the body will lack protein! Only because one essential amino acid will be missing. Or another example. Buckwheat is an excellent carbohydrate product. This is the so-called slow carbohydrates, which means you can eat buckwheat even with diabetes. There will be no rapid increase in sugar levels. Buckwheat contains about 12 grams. protein (per 100 g). The same as in 100 gr. eggs! But eggs are animal protein, everything is fine there with essential amino acids. And buckwheat is an inferior protein product. Due to the fact that one of the 8 essential amino acids (lysine) is limiting, its biological value is slightly below normal. This means that even by eating huge portions of buckwheat, we will not be able to provide the body with the required amount (or rather, quality) of lysine.

The benefits and harms of each type

Conversations about which protein is still more useful for a bodybuilder can be continued ad infinitum. Of course, opponents of the use of animal tissue will argue that the metabolization of phytoestrogens allows you to change hormonal scales, and stimulate a counterbalance in the form of additional stimulation of testosterone hormones. However, this swinging of the scales has its drawbacks. On the other hand, proteins of animal origin put a much greater burden on the digestive system, which does not allow them to be consumed in the required quantities for people over 30 years of age, which necessitates the use of protein shakes, the origin of the protein in which cannot always be determined without additional examination.

Products

Let's find out which foods contain vegetable protein?

• Lentils (9 g per ½ cup) are an excellent source of quality fiber.
• Quinoa. This gluten-free grain is a fantastic source of magnesium, antioxidants and fiber.
• Green pea. Peas are rich in the amino acid leucine, which speeds up metabolism and weight loss.
• Artichokes. Including artichokes in your diet is a great way to get nutrients with low calories.
• Oatmeal. Oatmeal contains three times more protein than brown rice, but less starch and more healthy fiber. It is also an excellent source of magnesium, calcium and B vitamins.
• Pumpkin and chia seeds (8 g per ¼ cup) – rich in magnesium and iron.
• Spinach is a good source of iron, calcium and vitamin A and can be easily added to a variety of dishes to increase nutrition without significantly increasing calories.
• Broccoli 2.57 grams per 1 cup consuming this amount men get 5% of the recommended daily intake of 56 grams, while women get 6% of the 46 grams they should consume daily.
• Asparagus is an excellent source of B vitamins and folate.
• Nuts and nut butter. All nuts (especially almonds, cashews and pistachios) contain healthy fats, making them a valuable part of the diet. Nut butters such as peanut and almond are also a good way to get plant proteins.
• Buckwheat (6 g per cup) may improve blood circulation, lower blood cholesterol and control blood glucose levels.
• Corn and potatoes are vegetables that contain enough protein. Corn contains about 5 grams per cup. Potatoes with peel 5 g, removing the peel reduces the content by 2 grams. Sweet potatoes (yams) have a protein content of about 3 g per root vegetable.
• Fruits are also plant foods rich in protein. In general, of course, they contain it in smaller quantities than vegetables and legumes. Fresh strawberries, for example, contain 7.5%, watermelons and bananas 6.4 and 5.1%, avocados - 8%. Other fruits contain less than 5%: guava (3% daily value), apricot (1%), kiwi (2%), oranges (2%), peach (3%).

How to calculate your protein needs?

If we consider the intake of protein solely as a material for the functioning of our body, we should take into account how to correctly calculate protein. First, you need to calculate physical activity and net weight (without fat). The more active a person is, the higher his need for protein. Average numbers:

• Women – 1 gram of complex protein per kilogram of body.
• Men – 1.5 grams of complex protein per kilogram of body.
• Athletes 2 grams of complex protein per kilogram of body.

This means that an athlete weighing 80 kilograms and having about 20% body fat in the off-season will need about 128 grams of complex protein.

Note: many take into account total weight when calculating. This is not entirely correct, since in this case the body receives a significant excess of protein, which is consumed as fuel, and not as building material.

Please note that the list contains a complex protein that contains all the essential amino acids. It is important to understand that if you eat a certain type of food, you will need more of it. For example, to synthesize the required amount of essential amino acids from milk breakdown products, about 120% of consumption per gram of pure milk protein will be required. With plant proteins, things are even more complicated, since you need to consume different types of protein from different foods. Otherwise, achieving complete balance is simply impossible.

Plant Protein Has Many Benefits

Diets high in plant protein, such as a vegetarian diet, have many health benefits.

Research shows that vegetarians tend to have lower body weight, lower cholesterol levels and lower blood pressure levels.

They also have a lower risk of stroke, cancer and death from heart disease than non-vegetarians.

Low risk of heart disease

The study found that a diet rich in protein (about half from plants) reduced blood pressure, cholesterol levels and the risk of heart disease more than a standard diet or a healthy high-carbohydrate diet.

An EcoAtkins study found that a diet low in carbohydrates and high in plant protein helped lower cholesterol and blood pressure more than a diet high in carbohydrates and low in fat.

Reducing the risk of type 2 diabetes

One small study of people with type 2 diabetes found that replacing 2 servings of red meat with legumes 3 times a week improved cholesterol and blood sugar levels.

However, another small 6-week study of diabetics compared a diet high in plant protein with a diet high in animal protein. There were no differences in blood sugar, cholesterol or blood pressure levels.

Weight gain protection

Diets high in plant protein can also help you control your weight.

An observational study of 120,000 men and women over 20 found that eating more nuts was associated with weight loss.

Additionally, eating one serving of beans, chickpeas, lentils or peas per day can increase feelings of fullness and may lead to better weight control and weight loss.

Correlation does not imply causation

It is important to remember that observational studies only report statistical associations. They cannot prove that these benefits were caused by avoiding meat or other sources of animal protein.

Keep in mind that people who follow vegetarian diets tend to be more health conscious than the general population.

Thus, the health benefits of a vegetarian diet are likely due to a healthier diet and lifestyle overall, rather than to any intrinsic difference between plant and animal proteins.

Bottom Line: A diet high in plant protein reduces the risk of heart disease, diabetes, and obesity. This can be attributed to the healthier lifestyle of vegetarians in general.

Diet variety

After all, our ancient ancestors in various regions of the world consumed more plant foods than animal foods. They just didn't have the opportunity to do it as often as we did. There is a lot to learn from them, especially since today we know much more about healthy eating and have access to better quality plant-based foods.

If you do eat meat, make sure the animals are raised as humanely as possible. It's good for the environment, good for us and, to the extent possible, good for them.

But if you're going to completely give up animal protein, you can always reach your daily requirement with plant-based foods alone. If your rate is high enough, this may take a lot of time and effort to plan in the beginning, but as we said earlier, it's not impossible.

Protein Integrity

The next argument from meat eaters usually goes like this: meat contains whole protein, which can support all body functions, but a plant-based diet does not.

This statement is wrong for two reasons:

1. Eat plant-based foods that contain whole protein (for example, chia seeds, quinoa, chlorella, hemp seeds).
2. A vegetarian diet is usually so varied that it contains all the essential amino acids. You can get complete proteins by combining various foods, for example, brown rice and lentils.

But people nevertheless have simple, logical reasons for eating meat, other than taste and convenience. Vegans usually say that meat causes health problems, but meat-eaters who lead a healthy lifestyle may tell them that it is not the meat itself that causes disease, but the incorrect methods of preparing and growing it.