Animal Protein? Plant Protein? What is really good for the body? (Animal Protein vs Plant Protein)

If you're a gym goer or someone who's trying to stay healthy, you've probably heard the word 'protein' all the time, right? Losing weight, building muscle... we talk about protein for everything. But did you know that there are two types of protein? They are animal protein and plant protein. Today, we're going to talk about the differences between the two, the pros and cons, and what's really best for your body.

What exactly is protein? The story of amino acids

Simply put, proteins are the building blocks of our bodies. Just like bricks are needed to build a wall, proteins are essential for building everything in our bodies, including muscles, hormones, and enzymes. These proteins are made up of small molecules called amino acids .

Think of amino acids as colorful beads. These beads are joined together to form different types of proteins. Our body needs about 20 types of amino acids. Our body can make 11 of these. But the remaining 9 types cannot be made by our body. We must get them from food. The 9 amino acids that we need to get from food are called "Essential Amino Acids" .

The two main groups of proteins: animal and plant proteins

There are two main ways we get protein: animal foods and plant foods. There are some slight differences in the protein content of these two. Let's take a look at what they are.

What are the benefits of plant protein?

What type of protein you eat is perhaps even more important than how much protein you eat. There are many health benefits to adopting a plant-based protein diet.

• Heart disease protection: A review of several studies found that people who follow a vegetarian/vegan diet have a 30% lower risk of dying from heart disease than those who eat meat. This is because plant-based foods are lower in saturated fats, iron, and hormones.
• Cancer protection: A diet rich in plant foods reduces the risk of cancer. Phytochemicals found in plants have been found to help prevent cancer. Also, plant foods are rich in fiber, which helps control body weight and maintain digestive health.
• Reduce the risk of stroke: Eating a healthy plant-based diet can reduce the risk of stroke by about 10%. A "healthy plant-based diet" here means a diet high in vegetables, whole grains, and legumes, and low in refined grains and added sugars.
• Protection from Type 2 Diabetes: People who rely on plant-based foods have a lower risk of developing type 2 diabetes compared to those who consume a lot of animal protein.

So what are the benefits and risks of animal protein?

While plant-based protein has many benefits, animal protein is not necessarily bad. There are also some benefits to lean animal protein sources, especially those that are low in fat . For example, those who replace red meat with chicken or fish can:

• The risk of type 2 diabetes is low.
• The risk of heart disease is low.
• The risk of colon, stomach, pancreatic, and prostate cancer is low.
• It is easy to control body weight.

But be aware of this risk!

The most important thing is that eating red meat (such as beef, pork) and processed meat (such as sausages, bacon) regularly is not very healthy.

Therefore, when choosing animal protein, it is wise to limit red meat and processed meat and prioritize chicken, fish, eggs, and dairy.

If you only eat plant-based foods, definitely consider these things

To get the benefits of a plant-based diet, you need to eat a variety of healthy plant foods . Processed foods that are labeled as "plant-based" and are loaded with sugar and fat won't provide you with the nutrients you need. If you're a plant-based person, you should be especially careful about the following nutrients:

• Zinc
• Vitamin B12 - This is rarely found naturally in plant foods.
• Protein (by taking different types)
• Calcium
• Vitamin D

Here are some things you can do to meet these nutritional needs:

• Create variety: Instead of eating the same type of vegetables and herbs, add different types of legumes (lentils, chickpeas, peas, soy), nuts, and grains to your diet. This way, you can get the amino acid that is lacking in one food from another.
• Fortified foods: Drink plant milks like soy milk with added calcium and vitamin D. Use products like nutritional yeast with added vitamin B12.
• Dark green leafy vegetables: Dark green leafy vegetables like spinach, kale, and collard greens are a good source of calcium.

It's always best to talk to your doctor before making any major changes to your diet, especially if you have a medical condition.

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