What are the best sources of Protein?

Animal proteins, such as meat, poultry, fish, dairy, and eggs, are considered "complete" proteins because they have all the essential amino acids we need. These proteins are also high in other crucial nutrients such as iron, zinc, vitamin B12, and omega-3 fatty acids. However, they are often high in saturated fat and cholesterol, which can increase the risk of heart disease and have a significant environmental impact, contributing to issues like deforestation and greenhouse gas emissions.

Plant proteins, on the other hand, are often "incomplete" proteins because they don't have all the essential amino acids we need. But by combining many plant-based protein sources, like legumes, nuts, seeds, and grains, I can create a complete protein that contains all I need. Plant proteins tend to be low in saturated fat, high in fiber, and can reduce greenhouse gas emissions and other environmental problems associated with animal agriculture.

That said, plant proteins are often lower in quality compared to animal proteins and have less bioavailable sources of iron and vitamin B12. But with processing techniques like fermentation, sprouting, and soaking, I can improve the quality.

Ultimately, I choose the protein sources that are in line with my personal health goals and ethical considerations. Both animal and plant-based proteins can be part of a healthy diet, but it's up to me to determine which is best for me.

What determines protein quality?

To help us decide which protein foods are best, we must look at something called “protein quality”. Protein quality is how well or how poorly a given protein can perform its function in the body.

The quality of a protein source is determined by the amount of essential amino acids in the protein and its digestibility.

Essential amino acids: All proteins are built out of tiny building blocks called “amino acids”. There are 20 amino acids that our bodies need to function. Our bodies can make most of these building blocks on its own, but there are 9 that we need to get from the food we eat. These 9 amino acids are called “essential amino acids”. If a food provides all 9 of the essential amino acids, it is considered a better-quality protein compared to a food that doesn’t have all the essential amino acids.

Digestibility: Protein digestibility refers to the extent to which proteins are broken down into their component amino acids and absorbed by the body. Digestibility is an important factor in determining the nutritional value of proteins, as only amino acids that are absorbed by the body can be used for protein synthesis and other physiological processes.

Proteins that are easily digested and absorbed by the body are considered to have high digestibility, while those that are poorly digested are considered to have low digestibility. Factors that can affect protein digestibility include the type and structure of the protein, the presence of other nutrients and compounds in the food, and individual differences in digestive function.

Proteins that contain all the essential amino acids in the right proportions and are highly digestible are considered to be high-quality proteins.

Animal Proteins vs. Plant Proteins

Animal Proteins:

Animal proteins are proteins that are obtained from animal-based sources such as meat, poultry, fish, dairy, and eggs. Animal proteins are considered "complete" proteins, meaning they contain all of the essential amino acids required by the body. Animal proteins are also high in other important nutrients such as iron, zinc, vitamin B12, and omega-3 fatty acids.

Advantages of Animal Proteins:

1. High-Quality Protein: Animal proteins are a rich source of high-quality protein, containing all the essential amino acids that are required for the growth and repair of tissues in the body.
2. Iron: Animal proteins are a good source of heme iron, which is more easily absorbed by the body compared to non-heme iron found in plant-based foods.
3. Vitamin B12: Vitamin B12 is primarily found in animal products and is essential for healthy brain function and red blood cell production.

Disadvantages of Animal Proteins:

1. High in Saturated Fat: Animal proteins, specifically red meats, are often high in saturated fat, which can lead to an increased risk of heart disease and other health problems. It is recommended to limit red meat intake to 1-2 times per week.
2. High in Cholesterol: Animal proteins are also high in cholesterol, which can raise blood cholesterol levels and increase the risk of heart disease.
3. Environmental Impact: Animal agriculture has a significant environmental impact, contributing to deforestation, greenhouse gas emissions, and water pollution.

Plant Proteins:

Plant proteins are proteins that are obtained from plant-based sources such as legumes, nuts, seeds, and grains. Plant proteins are often considered "incomplete" proteins because they do not contain all of the essential amino acids required by the body. However, by combining different plant-based protein sources in a meal, it is possible to create a complete protein that contains all the essential amino acids.

Additionally, the quality of plant-based protein sources can be improved through processing techniques such as fermentation, sprouting, and soaking.

Advantages of Plant Proteins:

1. Low in Saturated Fat: Plant proteins are often low in saturated fat and can help to reduce the risk of heart disease.
2. High in Fiber: Plant proteins are often high in fiber, which can help to promote satiety and improve digestive health.
3. Environmental Impact: Plant-based diets have a lower environmental impact than animal-based diets and can help to reduce greenhouse gas emissions and other environmental problems.

Disadvantages of Plant Proteins:

1. Lower Quality Protein: Plant proteins are often lower in quality compared to animal proteins, and it may be necessary to combine different plant-based sources to obtain all of the essential amino acids.
2. Lower in Iron: Plant-based sources of iron are often less bioavailable than heme iron found in animal-based sources.
3. Lower in Vitamin B12: Vitamin B12 is primarily found in animal products, and it may be necessary to supplement or consume fortified plant-based sources to meet the recommended daily intake.

Both animal and plant-based proteins can be part of a healthy diet. Animal proteins are a rich source of high-quality protein, iron, and other important nutrients, but they are often high in saturated fat and cholesterol and have a significant environmental impact.

Plant-based proteins are often lower in quality but are low in saturated fat, high in fiber, and have a lower environmental impact.

I can help you determine which protein sources align with your specific health goals and ethical concerns. Whether you're looking to build muscle mass, maintain healthy weight, or reduce your environmental impact, there are many protein options to choose from. If you have any questions or concerns, please feel free to reach out to me for support and guidance.