Like so many questions in nutrition science, the answer here is more complicated (and more interesting!)
than you might expect.
Heres what you should know about plant vs. animal protein.
Getty / Claudia Totir
What protein actually is
Lets start by looking at protein on the most basic level.
This macronutrient is an integral part of every cell in the human body.
Its also necessary for various body functions from blood clotting and hormone production to immune system response.
So yeah, this stuff is super important.
There are 20 different kinds.
National Library of Medicineexplains.
The other 11, the nonessential ones, our body can produce.
When its low or lacking in one or more, its classified as incomplete, the FDA explains.
(Kind of harsh.)
Thisis where the composition of plant and animal proteins begins to look distinct.
All animal proteins are complete proteins.
Only a couple lucky plant proteins are complete, like soy products (e.g.
edamame, tofu, and soy milk) and quinoa.
However, this complete vs. incomplete distinction is not as big a deal as we used to think.
Kind of cute, right?
But science has since indicated that this is not necessary after all, according to theU.S.
Therefore, its typically not too tricky for people who rely on plants for protein (i.e.
(So just dont go on an all-bean diet, or anything.)
For instance, take the average serving sizes of a few different protein sources.
Something else to consider is how much of that protein actually gets used for growth by the body.
This means that animal protein may have a slight edge when it comes to muscle repair and growth.
While somestudiesfind animal-based protein powders arebetterat building muscle than plant-based protein powders,othersfindno difference.
But scientists are still investigating this complicated issue.
What kinds of proteins are going to be incorporated into the muscle most efficiently?
Thats a really interesting area of research right now, Kitchin says.
Heres the other thing.
Its also not clear how much the rate of protein synthesis ultimately matters overall.
(So anyone still asking these people, But WHERE do you get your protein?!
can just, um, not.)
or plants (legumes, nuts and seeds, fruit and vegetables, and cereals and grains).
But for someone whos generally cool with nomming on plants, its no big thing.
But lets zoom out again and look at the whole food packages that these proteins are actually coming in.
The question is, What else are you getting when you eat that protein?
And from this point-of-view, Plant and animal sources both have pros and cons, Linsenmeyer says.
Animal products, for instance, are the richest natural sources of some vital micronutrients.
National Library of Medicine.
National Library of Medicine(although it commonly found in fortified cereals and nutritional yeast).
Plant proteins also offer their own unique advantages.
Perhaps the biggest one is fiber (which is only naturally sourced from plants), Gardner says.
(But these preventive effects are speculative, and the potential mechanisms are not understood.)
The rest of the stuff that typically makes up plant and animal protein sources.
Then theres fat, both the punch in and amount.
There are plenty of reasons someone might make either choice.
Theres a lot of flexibility with [where you get] your protein.
For one, theres accessibility.
There are also dietary choices, preferences, and limitations to consider.
