Categories: Nutrition and diet

Plant-based or Animal-based Protein?

Protein plays a role in the human body as they are the building block of tissues. Proteins can also work as an energy source for our daily activities.

Protein bioavailability means the degree of how much protein is usable in our body. A specific type of protein is regarded as high bioavailable if it is easy to digest, absorb, and convertible into other less complicated essential proteins.

Including a sufficient amount of protein in our diet improves our overall health. It performs various functions such as strengthening immunity, maintaining cell structure, catalyst in many chemical reactions, hormones functioning, maintaining organ structure, and overall growth & development of the body.

We can get sufficient protein from both plants and animals. It’s highly debatable which source is better.

Twenty amino acids are crucial for manufacturing proteins. Our body cannot produce nine of these twenty by itself. These nine amino acids are called essential amino acids.

Animal proteins generally contain all nine essential amino acids thus, called complete protein sources. Some plant proteins are also complete protein sources, but many are considered incomplete. But combining these incomplete plant proteins can fulfill our body’s requirements.

Protein-rich sources

According to the bioavailability of protein, a wide range of both animal and plant protein sources are available to fulfill our body’s protein requirement such as:

  • Animal protein sources

Not all animal protein sources are rich in essential proteins. Rich sources of animal proteins are:

  • Eggs and poultry meat
  • Lean meat
  • Turkey
  • Seafood and fishes such as salmon, shellfish
  • Milk and other dairy products such as yoghurt and cheese

But one should avoid consuming processed animal products such as chicken nuggets, or dried seafood, as they do not have beneficial health effects.

  • Plant protein sources

Many plants are rich in protein and can fulfil our daily requirements:

  • Soybean products such as tofu, edamame
  • Nuts such as peanut
  • Beans and legumes
  • Ezekiel bread
  • Quinoa
  • Buckwheat
  • Chia seeds and hemp seeds
  • Spirulina
  • Wild rice
  • Nutritional yeast

Eating a diet containing a variety of food can fulfill our protein necessity. Eating a diet with a diverse protein mix can reduce the risk of many diseases. So add good protein sources to your diet that can keep you fit and healthy.

Source: https://www.foodunfolded.com/article/bioavailability-of-plant-based-proteins

https://www.healthline.com/nutrition/animal-vs-plant-protein#animal-protein-downsides

Narayana Health

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