About 20% of the human body is made up of protein.
Because the human body does not store protein, it must be supplemented with a daily diet.
Protein can come from many food sources including plants and animals
Some people claim that the protein Animals or plants are equally good. But some people appreciate the source of plant proteins.
This article will make comparisons of these two sources of protein
The amino acid composition of these two proteins varies
When introduced into the body, the protein will be broken down into the .
Protein and amino acids are used in most metabolic processes in the body.
However, different proteins may contain different amino acids.
While animal proteins often contain an equal amount of all the amino acids we need, plant proteins contain certain amino acids in low concentrations.
For example, some key plant proteins often have less methionine, tryptophan, lycin and isoleucine.
Conclude: Although the content and type of amino acids are different depending on the protein source, all proteins are made up of amino acids.
Animal protein is a complete type, and plant protein is not
All have about 20 amino acids that the human body uses to make proteins.
These amino acids are classified into two types that are necessary and unnecessary.
The body can produce unnecessary amino acids. However, it cannot produce essential amino acids, these substances need to be supplemented through diet.
To get optimal health, your body needs all the essential amino acids in the right proportion.
Fish source animal proteins such as meat, fish, poultry, egg and milk Also has the same properties as proteins in the body.
This is considered a protein source complete because they contain all the essential amino acids your body needs to function effectively.
In contrast, plant protein sources such as beans, lentils and nuts are considered not complete h because they lack one or more essential amino acids that the body needs .
Some information suggests that soy protein is complete. However, only two essential amino acids are found in small amounts in soybeans, so it is not comparable to animal proteins .
Conclude: Animal food is the source of the highest quality protein. In plant proteins, one or more amino acids are lacking, if only plants are eaten, it will be difficult to provide the necessary amino acids.
Some nutrients are more in animal foods
Very rare proteins exist alone. They often exist with many other nutrients.
Foods that contain animal proteins often have many nutrients that plants lack.
These nutrients include:
- Vitamin B12: Vitamin B12 is found mainly in fish, meat, poultry and dairy products. People who do not eat animal foods are often deficient in this substance .
- Vitamin D: Vitamin D is found in fish oil, eggs and milk. Some plants also contain vitamin D, the vitamin D in animals has a better effect on the body .
- DHA: Docosahexaenoic acid (DHA) is fat omega-3 essential in fatty fish. This is important for the brain and very little in plants .
- Iron in hemoglobin: Iron in hemoglobin is mainly found in meat, especially red meat. This substance is better absorbed by the body than non-heme iron found in plant foods.
- Zinc: Zinc is mainly found in animal protein sources such as beef, pork and lamb. Zinc from animal foods is also absorbed and used more easily .
Of course there are also many nutrients in plants that animals do not have. Therefore, you have a balanced diet between plants and animals to bring the best effect.
Conclude: Animal protein sources contain many nutrients such as vitamin B12, vitamin D, DHA, iron in hemoglobin and zinc.
Some meats can cause illness
Red meat is a source of high quality protein.
Some observational studies have shown that eating red meat may contribute to an increased risk of heart disease, stroke and premature death .
However, a more in-depth study suggests that processed red meat is one of the factors that increases the risk of disease.
According to a large observational study of 448,568 people, processed meat may increase the risk of death, while unprocessed red meat does not have any association .
Another study with more than 34,000 women also produced similar results with heart failure .
In addition, a large review of over 20 studies showed that processed meat was associated with an increased risk of heart disease and diabetes. Again, researchers point out that unprocessed meat is not related to these conditions .
Additional studies have confirmed that eating unprocessed red meat has nothing to do with heart disease .
However, a study has shown that replacing 1 serving of red meat per day with poultry meat may help reduce the risk of stroke by 27% .
Moreover, foods like fish, chicken and turkey do not cause health risks associated with eating processed red meat.
Conclude: Processed red meat is associated with increased risk of disease. Unprocessed red meat and lean meats are generally good for health.
A diet rich in plant proteins has many benefits
Diets rich in plant proteins, such as a vegetarian diet, offer many health benefits.
Studies show that vegetarians often have lower body weight, cholesterol and blood pressure.
They also have a lower risk of stroke, cancer and death from heart disease than non-vegetarians .
Reduce the risk of heart disease
One study found that a high-protein (half-plant-based) protein diet would significantly lower blood pressure, cholesterol and the risk of heart disease than a healthy diet or a healthy high-carbohydrate diet .
EcoAtkins test shows diet low - carb Combining many plant proteins helps lower cholesterol and blood pressure more than high-carbohydrate and low-fat diets .
Reduce the risk of type 2 diabetes
A small study of people with type 2 diabetes showed the replacement of two red meat servings kinds of bean 3 days a week will help improve cholesterol and blood sugar levels .
However, another small study for 6 weeks in diabetics compared a high-protein diet with a diet rich in animal protein. As a result, there is no difference in blood sugar, cholesterol and blood pressure .
Anti-weight gain
Diets high in plant proteins can also help you control your weight.
One study observed 120,000 men and women in 20 years showed that eating a lot of nuts may involve work weight loss .
In addition, eating a lot of beans, chickpeas, lentils or peas every day can increase satiety, help control weight better and lose weight .
Having contacts does not mean that is the main cause
It is important to remember that observational studies only produce results based on statistics. These results cannot prove that the main benefits are the removal of meat or other animal protein sources.
One thing to be considered is that people with a vegetarian diet often have a higher sense of health protection than others .
Therefore, the health benefits of fasting may be due to a healthier diet and lifestyle, not by any difference between plant and plant proteins .
Conclude: A diet high in plant proteins is associated with a lower risk of heart disease, diabetes and obesity. This may be because vegetarians have a healthier lifestyle.
Animal protein is also beneficial for health
Although animal proteins are often thought to be unhealthy in plants, animal proteins can also have health effects .
Research by Nurses' Health has shown that poultry, fish and low-fat milk have been linked to reducing the risk of heart disease .
People who eat fish often seem to have a lower risk of heart attack, stroke and death from heart disease .
A study of 40,000 men found that people who ate fish regularly every week had a 15% lower risk of heart disease .
Also, eat egg It is believed to improve cholesterol and support weight loss. In one study, women who ate eggs during breakfast, instead of round cakes, felt it more and consumed less food during the day .
Last but not least, eating meat can increase muscle mass and reduce muscle loss that occurs in old age .
Conclude: Some sources of animal protein can reduce the risk of heart disease, improve cholesterol, lose weight and increase muscle mass.
Things to remember
The evidence supports a healthy diet with less processed meat, more plant proteins, and some animal foods such as grass meat, fish, poultry, eggs, milk .
Because proteins in plants are often not of high quality, vegetarians and vegans should eat a variety of foods to provide adequate amino acids that the body needs.
For meat eaters, it is important to balance between animal and plant food.
