In general, animal proteins such as meat, dairy products and eggs contain all the essential amino acids. Plant-based proteins in foods such as beans, grains, nuts, and soy are rich in some amino acids, but may lack others. A well-balanced diet with a variety of foods can provide enough protein for the body's needs. That means they contain all the essential amino acids you need in your diet.
Plant proteins are often, but not always, incomplete sources of protein. Both types of protein have benefits and concerns. However, diets that rely primarily on plants for protein have been linked to a lower risk of stroke, heart disease and premature death. Yes, these studies represent associations, which are correlations, not causalities.
However, there are a few legitimate reasons why plant-based protein sources, such as beans, are a healthier alternative to bacon. The researchers aren't saying that you can't or shouldn't enjoy a thick Delmonico or a grilled cheeseburger. Rather, you should enjoy them in moderation. Overall, research shows that less animal meat, especially red meat, is better than more in terms of long-term health.
You don't have to like tofu either (it's not the best plant-based protein anyway), as long as you make an effort to eat more protein from the soil and less from animals. Athletes have used whey protein supplements for years to help improve muscle protein synthesis and promote the growth of lean muscle mass. If you follow an all-plant-based diet, be sure to mix and match plant sources for a complete amino acid profile, and aim to consume at least 1.5 grams per kilo of body weight to absorb enough functional protein. Adding a spoonful of protein powder to a shake or drink can provide additional security of getting what your body needs when you're traveling.
Plant-based protein provides many nutrients, fiber, and antioxidants that can improve your overall health. Nowadays, most people realize that you can definitely get enough protein from a plant-based diet, as long as you vary the protein sources. Among vegetarians, vegans, flexitarians or simply people who consume more plant-based foods, it is clear that opting for non-animal protein sources continues to gain popularity. Soy products such as tofu, tempeh and edamame are especially rich in protein, vitamins and minerals.
Although whey protein is still a popular choice for many, it's plant-based proteins that project the most growth. Combine different types of plant-based proteins to ensure you get all nine essential amino acids, as well as vitamins, minerals and dietary fiber. People who follow plant-based diets have lower levels of type 2 diabetes than people who consume animal proteins.
