Plant protein vs animal protein
Summary: Plant protein seems to be better for cardiovascular health and weight loss, while animal protein has an advantage in obtaining quantitative nutrition through a small amount of intake (food). For vegetarians, there is no need to worry about malnutrition caused by only supplementing plant protein (of course, the premise is to consume a variety of fruits and vegetables).
Keywords: soy protein, vegetable protein, animal protein
When it comes to protein supplementation, the most common way to think of is to drink milk, eat eggs, and eat meat. Supplementing protein through plants is obviously not what most people can think of.
So is plant protein better than animal protein?
“Protein and Amino Acids”
Popular science here-
After being absorbed by the human body, protein is converted into amino acid, which can re-produce protein for body cells and improve metabolism in the body. Its synthetic glutathione has high antioxidant function.
Essential amino acids (referring to the body cannot be synthesized or the synthesis speed cannot meet the needs), and need to rely on external supplements (food intake).
“Comparison of protein quality”
Through the following three points of comparison-
1. Protein content in food
The protein content of meat, fish, and shellfish is about 15% to 25%
The fat (fat part) is only about 2%
Egg protein is slightly lower, 10%-14%
Milk has the lowest protein content, 1%-5%
The soy protein content is as high as 40%
Nuts such as peanuts, walnuts, almonds and lotus seeds contain higher protein (15%-30%)
Cereals generally contain 6%-10% protein
Potatoes and ordinary vegetables contain 2%-4% protein
2. Is protein easy to digest and absorb
Animal protein is very similar to human protein, but when digesting animal protein, the body needs to consume more energy to break down animal protein into individual amino acid molecules, which are then reconstituted into new proteins for use.
Plant protein belongs to non-high-quality protein and incomplete protein, which is different from human amino acids. The outer layer of plant protein is wrapped by a layer of film, so the digestion process is relatively slow.
In the metabolic process, plant protein will produce more unbalanced amino acids, and its absorption utilization rate is only about 50%
In contrast, the ratio of amino acids in animal protein is relatively balanced, and the digestion and absorption utilization rate can reach about 70%
3. Amino acid ratio
The amino acid structure and ratio of animal protein are similar to that of humans, and the amino acids provided are very close to the eight essential amino acids (except collagen), so it is a better source of protein.
Although the source of plant protein is wide, there is a certain gap between the type of protein and the relative quantity of the human body.
When plant protein is ingested, it is easy to produce the deficiency of essential amino acids such as immunoglobulin, glutamic acid, lysine, etc.
“Comparison of food calories from protein sources”
Under the premise of obtaining the same protein, the food source of animal protein (meat) tends to have higher calorie and food caloric effects. Calories will not be explained here. When calorie intake> calorie consumption, fat is easy to accumulate.
Food heating effect
During food intake, the movement of the digestive system and the secretion of digestive enzymes will consume calories.
At the same time, when food is oxidized and decomposed in the body, in addition to its own release of heat energy, it will also increase the body’s basic metabolic rate, leading to changes in the metabolism of carbohydrates, fats and proteins in the body. With the release of energy, additional calories will be consumed.
The caloric effect of fat accounts for about 4%-5% of its caloric energy
The caloric effect of carbohydrate food accounts for about 5%-6% of its caloric energy
The thermal effect of protein food accounts for about 30%-40% of its heat energy
After calculation, the heat effect of (high protein) vegetables is about 1.2-1.5 times that of ordinary meat (domestic duck, pig and beef). In other words, the intake of high-protein vegetables per unit of calorie will consume more calories than the intake of ordinary meat.
“Fiber, fat and cholesterol”
While ingesting plant protein through plants, you can also ingest fiber that meat does not have. Fiber in plants is also called dietary fiber, which occupies a large space in the stomach and makes people feel full. At the same time, it will absorb a lot of water, increase the volume of excrement in the intestine, and promote bowel movement.
By eating meat, fat is eaten and reaches the small intestine, where it is broken down into fatty acids and glycerin, and then absorbed by the small intestine
It is then wrapped with cholesterol and protein to form lipoprotein, which enters the blood. Lipoprotein carries lipids (fat and cholesterol) in the blood and sends them to other tissues for use.
In other words, the more fat you eat, the higher the lipoprotein content, and the more cholesterol that is transported. High cholesterol levels are one of the important causes of heart blockage.
Saturated fatty acids will synthesize more cholesterol, and unsaturated fatty acids will esterify low-density lipoproteins to lower cholesterol levels. In addition, since the body can synthesize saturated fatty acids and cholesterol, and saturated fatty acids in food can promote the body to synthesize more cholesterol, reducing the body’s saturated fatty acids can reduce the body’s burden.
Vegetables, fruits, and nuts contain a lot of unsaturated fatty acids. And meat and dairy products also have saturated fatty acids.
Plant protein seems to be better for cardiovascular health and weight loss, while animal protein has an advantage in obtaining quantitative nutrition through a small amount of intake (food). For vegetarians, there is no need to worry about malnutrition caused by only supplementing plant protein (of course, the premise is to consume a variety of fruits and vegetables).
For fitness people, protein supplementation is not just to imitate fitness stars’ chicken breasts, eggs, etc., but soy can be used to supplement more high-quality protein.
Of course, for ordinary people who want to stay healthy, it is recommended to eat more vegetables and fruits with high plant protein, and moderate intake of meat protein with low-fat content.