Plant versus Animal Protein: How are they different?

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There are many different kinds and sources of protein, which can make it confusing when trying to pick which type is best for you. While some people eat primarily animal proteins, others eat only plant proteins due to things like dietary restrictions, ethical or religious reasons, or even just personal preference. No matter the reason, it’s helpful to understand the different kinds of proteins and the benefits of each so you can create a diet full of variety. 

Animal protein is typically what people think of when they think of protein in general. When looking at animal protein compared to plant protein, animal protein is actually absorbed and digested easier by the body; they are also considered to be complete proteins, meaning it contains all nine of the essential amino acids that must be consumed, as they cannot be created by the body like the nonessential amino acids. These amino acids are needed to synthesize proteins, help absorb nutrients, and so much more! 

There are many sources of animal protein that are considered great options and can greatly help your overall health. Poultry is very high in protein and low in fat, making it a very nutritious option. If you enjoy meats like steak or ground beef, try to aim for leaner, low-fat options. With ground beef, the packages show the percentage of fat and leanness, so try to choose one that has a high lean percentage (for example, over 90%). Red meats are a great source of iron which is an important mineral, especially for women. However, it can be high in saturated fat, sodium, and in preservatives. While it is high in protein, its consumption should be limited and it should not be the only source that you consume. Lastly, fish is also an excellent source of protein that is filled with important micronutrients like vitamin D, magnesium, omega-3’s, and more. Some fish options include salmon, tuna, mackerel, and cod.

Plant protein is also great for you, as it is very high in fiber, vitamins, and minerals. One important thing to note about it is that when animal protein is compared to plant protein, plant protein is considered an incomplete protein, so it does not have all of the essential amino acids. In order to ensure you are receiving all of the essential amino acids, you can do something called protein pairing. This involves pairing different types of plant proteins that contain different amino acids compositions. Some common combinations include whole grains with beans, nuts with whole grains, or beans with nuts or seeds. For example, you could make a breakfast of whole grain toast with peanut butter, and you would have formed a complete protein! Some high-protein plant options include quinoa, lentils, tofu, beans, and chickpeas. 

Making sure you are meeting your overall protein goals is important for your overall health and wellbeing. Next week’s blog is going to be about how to incorporate protein into meals and snacks and how to build a plate around protein. Be sure to check back soon!