Healthy proteins: Which is better, animal or plant protein?

For a long time it was clear that meat, cheese, eggs, etc. are perfect sources of protein for the body. But new findings show that excessive consumption of animal products can make us ill in the long term. So which is better? Animal or plant protein?

Why does the body need proteins?

Protein is an important component of our diet. It not only provides us with energy, but is also used as small building blocks by the body. Proteins consist of different amino acids. 20 of these are needed to build human proteins. This is why they are also called proteinogenic. We can produce some of them ourselves, but nine amino acids are essential, meaning they must be ingested through food.

Protein has many different functions in the body: It helps maintain and increase muscle mass. It is a component of bones, hormones, the immune system, enzymes, a precursor to bile acid, serotonin (the happiness hormone) and much more.

How much protein is the right amount?

With so many tasks, it quickly becomes clear that a protein deficiency can put a strain on the entire body. Therefore, you should ensure that you get enough protein. The DA-CH recommendation for daily protein requirements for adults (19 to 65 years) is 0.8 grams per kilogram of body weight. From the age of 65, this even increases to 1 gram per kilogram of body weight. The need may also be higher for competitive athletes or for muscle building.

Too much protein, whether of plant or animal origin, can be harmful if you have existing kidney disease. For healthy people, the data available to date is insufficient to assess the connection between protein intake and kidney function. However, sufficient fluid intake is certainly useful to support the kidneys in excreting excess nitrogen. If individual amino acids are taken in via food supplements, this can lead to a deficiency in other amino acids. Neurological disorders are also possible.

Reading tip: Why should you strengthen your kidney function?

What is the difference between animal and plant protein?

Both animals and plants produce their own proteins, which they need for their organism. They differ in their amino acid composition and bioavailability. Animal proteins are fundamentally more similar to those of humans and usually contain all the essential amino acids. This is also the reason why experts have long supported the assumption that animal protein is better.

What is biological value?

You may have heard that the biological value of animal protein is better than that of plant products. This is due to the different composition of the amino acids. High biological value means a protein that consists of all essential amino acids in a good ratio. Chicken eggs were chosen as the reference protein for this purpose and have a value of 100.

While it is true that animal proteins generally have a higher biological value, the biological value of plant-based foods can easily be increased by combining different foods. For example, pulses and grains together have a much better amino acid profile than either food alone. There are also plant-based foods with a high biological value because they contain all the essential amino acids. Chickpeas are one example.

Bioavailability, on the other hand, indicates how well we can absorb the protein contained. This can be improved through technical processing steps such as heating or germination.

What negative consequences can animal protein have?

• At first glance, it seems as if animal protein is better than plant protein. But food is not just made up of protein, it also contains many other substances that affect our health.

• For example, it is known that meat and especially fish can be contaminated with many toxins. Tuna and other predatory fish often contain dangerous amounts of mercury and pose a potential danger to our nervous system.

• Red meat is classified by the WHO as “probably carcinogenic”. The heme iron it contains is responsible for this. According to a study from 2017, it is said to increase the risk of developing colon cancer, cardiovascular disease and diabetes.

• The WHO even classifies processed meat, i.e. when it has been cured, salted, fermented or smoked, as “carcinogenic”. In our opinion, this no longer has much to do with a healthy source of protein.

Aside from the health consequences for humans, there are also ecological disadvantages to high meat consumption. According to Greenpeace, livestock farming is responsible for around 20 percent of global greenhouse gas emissions and thus contributes massively to global warming.

However, those who occasionally eat organic animal products do not have to fear any great danger. The problem is usually the high amount consumed.

What are the benefits of a plant-based diet?

In principle, it is possible to get the protein you need with a plant-based diet. However, anyone who follows a purely vegan diet should pay particular attention to a varied diet and a clever combination of plant-based protein sources. This way, all essential amino acids can be absorbed without burdening the body with harmful substances from animal products.

In a long-term study It was observed that the intake of plant proteins is associated with a lower risk of death compared to animal proteins. Calculations from the results suggest that with just three percent more plant protein in the diet, the risk of death is reduced by ten percent.

A plant-based diet contains other ingredients that can have a positive effect on our health:

• Dietary fiber (e.g. beta-glucans from oats can help reduce the rise in blood sugar levels)
• Vitamins and minerals (e.g. vitamin C and magnesium)
• secondary plant substances (e.g. resveratrol from grapes)

In addition, the intake of plant protein, if animal protein is avoided, also has advantages for the environment. Lower CO2 emissions and less water consumption are worth mentioning here.

https://academic.oup.com/aje/article/186/7/824/3848997?login=false

https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2540540/

Which foods contain high-quality plant protein?

In general, pulses provide a lot of protein. Other vegetables, grains and nuts also contain protein. Organically grown products are particularly recommended. Some plant-based foods contain all the essential amino acids.These include:

• oat bran
• hemp seeds
• white beans
• potatoes
• sweet lupine
• pistachios
• spinach
• pumpkin seeds
• soybeans
• chia seeds
• quinoa

You can improve the biological value of plant proteins by combining them. For example, brown rice with beans, whole wheat pasta with peanut sauce or spinach with almonds are good combinations.

Other plant-based protein sources:

• Amaranth
• red lentils
• kidney beans
• peanuts
• tofu
• tempeh
• seitan
• almonds
• cashews

Conclusion: Animal proteins vs. plant proteins

The human body needs protein intake. Therefore, you should ensure that you have sufficient protein sources in your daily diet. Although animal protein from meat, fish, dairy products or eggs usually has a higher biological value, it also contains other rather unhealthy substances. Therefore, it makes sense to cover your needs more with plant proteins. This has advantages for both you and the environment.

Good plant-based protein sources are generally pulses, some vegetables such as spinach, grains such as oatmeal, and nuts, seeds and kernels. Examples of the latter are pistachios, peanuts or almonds. In order to cover all essential amino acids, it is useful to combine different plant-based protein sources. This way you achieve a higher biological value of the protein. A one-sided vegan diet, on the other hand, can lead to a general protein deficiency or a specific amino acid deficiency.