{"id":2177,"date":"2019-10-14T22:12:53","date_gmt":"2019-10-15T02:12:53","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=2177"},"modified":"2022-03-09T09:43:27","modified_gmt":"2022-03-09T13:43:27","slug":"plant-protein-vs-animal-protein","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/plant-protein-vs-animal-protein\/","title":{"rendered":"Plant Protein vs. Animal Protein: Which Is Healthier?"},"content":{"rendered":"\n

One thing we think we know about nutrition is that we need lots of protein to be strong and healthy. But how should we get that protein? In the debate about plant protein vs. animal protein, it can be hard to know how they’re different and which is the healthier choice.<\/p>\n\n\n\n

We probably don\u2019t need animal protein at all. We’ll cover the difference between plant and animal proteins and determine which is healthier.<\/p>\n\n\n\n\n\n\n\n

What Is Protein?<\/strong><\/h2>\n\n\n\n

Protein is a chemical made up of chains of hundreds of amino acids. It\u2019s an essential part of our biological makeup\u2014proteins function as enzymes, hormones, tissues, and transport molecules, among other roles.
<\/p>\n\n\n\n

Our bodies need to replace proteins when they get old and wear out. You can imagine a protein as a string of different colored beads, each color representing a different amino acid. When the string of beads breaks, we need to build a new one from new beads.
<\/p>\n\n\n\n

Our bodies make many of these \u201cbeads,\u201d or amino acids, on their own, but there are eight they can\u2019t produce. We need to consume these \u201cessential\u201d amino acids in order to replace some of our bodily proteins.
<\/p>\n\n\n\n

Plant Protein vs. Animal Protein: Which is Higher \u201cQuality\u201d?<\/h2>\n\n\n\n

The highest quality proteins are the ones that provide us with all eight of the amino acids our bodies can\u2019t make themselves. The best quality proteins come from animal foods, particularly milk and eggs. As far as quality goes, animals win the plant protein vs. animal protein debate. The protein in plants is generally lower quality because a single plant source usually lacks one or more of the eight essential amino acids.
<\/p>\n\n\n\n

But the term \u201cquality\u201d is misleading. A protein can be \u201clow quality\u201d but still healthier than its high-quality peers. <\/strong>
<\/p>\n\n\n\n

\u201cLow-quality\u201d plant proteins are slower to synthesize into the proteins our body uses, but unlike animal proteins, they don\u2019t increase our risk of disease. Animal proteins may be more efficient, but efficiency doesn\u2019t always mean healthy. So even though animal proteins are higher quality, plants actually win the plant protein vs. meat protein debate because they’re healthier.<\/p>\n\n\n\n

People worry that vegans (who don\u2019t eat animal protein) don\u2019t get the right amino acids, but as a group, plants contain everything we need.<\/strong> It\u2019s not necessary to eat a huge quantity of plant proteins to reap their benefits, and we don\u2019t need to meticulously plan each meal. As long as we\u2019re eating a variety of plants, our amino-acid needs will likely be taken care of.
<\/p>\n\n\n\n

Our Infatuation with Animal Protein<\/strong><\/h2>\n\n\n\n

If plants win the plant protein vs. animal protein debate, why do we associate protein with animal foods? The outsize role played by animal proteins in our culture and our understanding of healthy eating has been formed by a little science and even more myths.
<\/p>\n\n\n\n

Attitudes About Meat<\/strong><\/h4>\n\n\n\n

When protein was discovered in the 19th century, people already believed that eating animals increased their endurance and strength. Eating animals also symbolized our dominance over other creatures.<\/strong> Any evidence of the benefits of animal protein was welcome news to a society that took pride in its place at the top of the food chain.
<\/p>\n\n\n\n

Further, meat was expensive. Consequently, it was a status symbol: Eating meat demonstrated that you were rich and relying on plant foods demonstrated that you were poor. Some upper-class people believed that the lower classes were lazy because they didn\u2019t eat as much meat as those who could afford it.
<\/p>\n\n\n\n

These attitudes helped make protein synonymous with meat<\/strong>, and we\u2019ve inherited them, whether we realize it or not. Even today, beef is probably the first thing you think of when someone says \u201cprotein.\u201d We still believe that people who don\u2019t eat meat are anemic and weak and that animal protein is an essential part of a healthy diet.
<\/p>\n\n\n\n

Study: The Problem with Animal Proteins<\/strong><\/h2>\n\n\n\n

The example below shows why the plant protein vs. meat protein debate is so important and why animal protein can be dangerous.<\/p>\n\n\n\n

Researcher T. Colin Campbell was working to solve malnutrition in the Philippines. A local doctor told him that children in the Philippines were dying of liver cancer before the age of 10. This was alarming. In the U.S., people usually don\u2019t get liver cancer until they\u2019re at least in their 40s.
<\/p>\n\n\n\n

Unexpectedly, the children who got liver cancer weren\u2019t the most malnourished. They were from the wealthiest families, the ones who could afford to eat meat.<\/strong> They were eating more animal protein than most children in the country.
<\/p>\n\n\n\n

Common medical wisdom said that animal protein prevented diseases like liver cancer. What was going on? It was when he was contemplating this question that Campbell discovered the Indian study that linked liver cancer with milk<\/a> protein.
<\/p>\n\n\n\n

In the study, 100% of the rats dosed with the carcinogen AF and fed high-protein diets<\/strong> got liver cancer. 0% of the rats dosed with AF and fed low-protein diets got liver cancer.
<\/p>\n\n\n\n

Campbell realized that while the medical community had been blaming carcinogens for liver cancer, the carcinogen may not be the biggest problem. Maybe AF wasn\u2019t as dangerous as everyone thought it was. Maybe casein, an animal protein, was the real danger.<\/strong>
<\/p>\n\n\n\n

Later studies provided evidence that animal protein does indeed usher carcinogens into cells and increases your likelihood of getting a variety of cancers. When deciding to eat plant protein vs. animal protein, err on the safe side and go with plants.<\/p>\n\n\n\n

Plant Protein vs. Animal Protein: Summary of Recommendations<\/strong><\/h3>\n\n\n\n
  • Eat plant-based proteins. These come in the form of fruits, vegetables, and whole grains.<\/li>
  • Avoid animal-based proteins. These come from meat, fish, eggs, and milk.<\/li><\/ul>\n\n\n\n

    When it comes to plant protein vs. animal protein, plant protein wins.<\/p>\n","protected":false},"excerpt":{"rendered":"

    One thing we think we know about nutrition is that we need lots of protein to be strong and healthy. But how should we get that protein? In the debate about plant protein vs. animal protein, it can be hard to know how they’re different and which is the healthier choice. We probably don\u2019t need animal protein at all. We’ll cover the difference between plant and animal proteins and determine which is healthier.<\/p>\n","protected":false},"author":4,"featured_media":2224,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[17,16],"tags":[51],"class_list":["post-2177","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-health","tag-china-study","","tg-column-two"],"yoast_head":"\nPlant Protein vs. Animal Protein: Which Is Healthier? - Shortform Books<\/title>\n<meta name=\"description\" content=\"The plant vs. animal protein debate can be confusing. 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