Should you eat plant-based protein or animal-based protein?

Nutritional value of plant protein and animal protein

Proteins are the basic building blocks of living organisms. They are involved in the composition of every cell and are the main structural elements of organs and body parts. Some specific proteins play particularly important roles; they are part of enzymes, hormones, antibodies, and other compounds.

Animal protein contains many essential amino acids in balanced proportions, thus possessing high biological value. Foods rich in animal protein include meat, eggs, fish, milk, shrimp, crab, frog, and other seafood.

However, animal products often contain high levels of cholesterol, and consuming excessive amounts of their intermediate metabolites can be harmful to the body.

Conversely, plant proteins often lack or have low levels of essential amino acids, or have unbalanced ratios, especially methionine, tryptophan, leucine, and isoleucine, but plant proteins do have a fairly good amount of lysine. Plant-based foods rich in protein, such as legumes, usually have little or no cholesterol.

According to the National Institute of Nutrition (Ministry of Health), plant protein (protein in beans, grains, tubers, etc.) has lower biological value than animal protein due to the lack of one or more essential amino acids or an unbalanced arrangement of amino acids.

However, animal protein (protein in meat, fish, eggs, seafood, etc.) does not exist in its pure form but in conjugated form such as nucleoproteins (complexes of protein with fats such as phospholipids, cholesterol, etc.). Therefore, the metabolic process will produce products that are toxic to the body such as urea, uric acid, nitrates, cholesterol, etc.

High levels of uric acid in the blood increase the risk of gout. High levels of nitrites and nitrates in the blood combine with free oxygen radicals in the body to form nitrosamines, which are carcinogenic substances.

High cholesterol levels in the blood are a risk factor for atherosclerosis, leading to serious complications such as high blood pressure, myocardial infarction, and cerebral hemorrhage, which can be fatal.

Therefore, a balanced diet of animal and plant proteins will limit the production of factors detrimental to health and enhance the role of protein.

How should animal and plant proteins be combined?

Previously, many sources suggested that animal protein should account for 50-60% of the total protein in the diet. More recently, many nutritionists believe that for adults, animal protein should only account for about 25-30% of the total protein to be appropriate.

For children, this ratio should be higher (animal protein should account for approximately 50-70% of the total).

In fact, plant-based protein sources are very abundant, with high protein content in many plant-based foods. The protein content in beef is 18g/100g, lean pork is 19g/100g, carp is 17g/100g, and chicken eggs are 16g/100g.

However, among legumes, the protein content ranges from 21-25g/100g, with soybeans being particularly high at 35-40g/100g.

However, the biological value of protein in legumes, sesame seeds, peanuts, grains, etc., is lower than that of meat, fish, eggs, shrimp, crab, etc., therefore absorption is less efficient.

Therefore, combining animal and plant-based protein sources will bring about changes in both the quantity and quality of protein. The combination of their amino acid compositions contributes to a harmonious and balanced diet.

Some valuable protein sources

Fish is a highly nutritious food with many advantages over meat. It is a valuable source of protein, containing all the necessary amino acids. Fish oil is rich in vitamins A and D, as well as many essential unsaturated fatty acids and low in cholesterol. Fish, especially marine fish, is rich in important minerals.

Fish meat is easily digestible and assimilated, and its connective tissue is evenly distributed, so it cooks quickly and becomes tender when boiled. This facilitates the digestion and absorption process.

Therefore, we should reduce meat consumption and increase fish intake in our diet. We should eat fish 2-3 times a week.

Shrimp, crab, and other seafood are also good sources of animal protein, containing many essential amino acids, several important vitamins (A, D, B vitamins), and micronutrients necessary for development (iodine, copper, zinc). Shrimp and crab are also abundant natural sources of calcium.

Dried beans, especially soybeans, contain a high amount of protein. Beans are a food source rich in vitamins B, P, PP, and several important minerals and trace elements.

The protein in beans is primarily rich in lysine, an essential amino acid for body development. The fats in beans are generally rich in essential unsaturated fatty acids and contain no cholesterol. Beans are also a valuable source of folic acid and vitamin E.