Plant vs. animal proteins - is there a difference?

Protein is one of the three macronutrients that every human needs to stay healthy. It's essential for cell growth, tissue repair, muscle strength, immune function, enzymatic processes and metabolic functions.

On average, it's recommended that adults consume a minimum 0.8 grams of protein per kilogram of bodyweight each day, although these recommendations vary. You may need more protein each day than another person, depending on your age, size, muscle mass, and physical activity levels. For example, a 200 lbs bodybuilder who lifts heavy weights every day will need a lot more protein than somebody with a smaller body mass and who doesn't weight train.

Which is better - plant protein or animal protein?

Since veganism rose in popularity there has been an ongoing debate as to whether plant-based proteins or animal-based proteins are better. There are arguments for both being the best option, and we're going to delve deeper into this debate by looking at amino acid profiles.

Amino acid profiles

The main difference between plant-based proteins and animal-based proteins is their amino acid profiles. Generally, animal-based proteins are 'complete' proteins, meaning they contain all of the 20 different amino acids that the human body needs (including the nine essential amino acids that our bodies can't synthesize on their own).

Plant proteins often don't contain all 20 different amino acids and may be deficient in some of the essential amino acids that we need to consume in our diets, meaning they are 'incomplete' proteins. However, there is one great plant-based complete protein, and that is soybeans. Soybeans and products made from soybeans, such as tofu and tempeh, contain all 11 non-essential and nine essential amino acids.

Does this mean that those following the vegan diet can never get all of the amino acids that they need? No, it doesn't. It just means that vegans need to make conscious choices about where they source their protein.

Those following a plant-based diet can still consume all 20 amino acids, as they can get different amino acids from different foods. For example, if they eat one plant-based protein that lacks Alanine, they can combine it with another protein source that is abundant in this amino acid, so they can meet the body's daily protein needs.

Conclusion

So, which is better - animal proteins or plant proteins? The answer is neither as both can meet your daily protein requirements.

If you're choosing to follow a vegan diet, you'll need to pay a little more attention to the sources of protein that you're eating, so you are consuming all of the essential amino acids that your body requires. If you're eating meat, aim to minimize your red meat consumption and focus on consuming lots of low-fat meats, like chicken and fish.