Protein is an essential part of the diet. It helps to build, repair, and maintain the body’s structures. The body does not store protein like it does other macronutrients, so this protein has to come from the diet. Proteins are made up of amino acids. A person’s body needs a balance of all 22 types of amino acids to function correctly.
The twenty amino acids (that make up proteins)each have assigned to them both three-letter plant-based proteins are missing at least one essential amino acid, making them incomplete.
The 9 essential amino acids are
Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine.
Differences between plant and animal proteins involves their amino acid contents. Our body cannot produce nine of these acids, called essential amino acids.
The 22 aminoacids are
Alanine
Arginine
Asparagine
Aspartic Acid
Cysteine
Glutamic acid
Glutamine
Glycine
Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Proline
Serine
Threonine
Tryptophan
Tyrosine
Valine
Selenocysteine
Pyrrolysine (not used in human protein synthesis)
Amino Acid Profile:
ANIMAL PROTEIN
Animal proteins are considered complete proteins as they contain all the essential amino acids required by the human body.
Complete animal protein sources include meat, poultry, fish, (loin),Duck, Quail,fresh and raw, Fresh tuna, Raw salted cod, Fish (all types), Eggs, Yogurt, eggs, Chicken, Beef,Pork Milk,. Kefir,Shrimp, Rabbit,Cheese , Skinless salmon, Cooked crab,
ussels,Ham.
PLANT PROTEIN
Plant-based proteins are considered incomplete proteins as they lack one or more essential amino acids.
Soy,Quinoa, Buckwheat,Millet seeds, Chickpeas, Peanuts, Walnuts, Hazelnuts, Almonds, Brazil nuts,Lentils, Tofu, Beans,Peas,Cooked rice, Flax seeds, Sesame seeds. Combining different kind of plant protein sources, such as legumes, grains, and nuts, a balanced amino acid profile could be achieved.,
Digestibility and Absorption
ANIMAL PROTEIN
Animal proteins generally have higher digestibility rates than plant proteins. This is mainly due to their amino acid composition and structural differences.
Animal proteins tend to have a higher proportion of essential amino acids that are easily absorbed and utilized by the body.
PLANT PROTEIN
Plant proteins may have lower digestibility rates and may require careful pairing or processing techniques to enhance bio availability.
Fat Content and Cholesterol
ANIMAL PROTEIN
Animal proteins often come bundled with varying amounts of saturated fats and cholesterol. Red meat and full-fat dairy products, for instance, are known to be higher in saturated fats and cholesterol. Excessive consumption of these animal protein sources has been associated with an increased risk of cardiovascular diseases.
Animal proteins tend to have a higher proportion of essential amino acids that are easily absorbed and utilized by the body.
PLANT PROTEIN
Plant proteins, however, are naturally low in saturated fats and cholesterol, making them a healthier choice for individuals aiming to reduce their intake of these dietary components.
Fiber and Micronutrient Content
ANIMAL PROTEIN
.
Animal proteins, while being concentrated sources of protein, tend to have lower levels of these micronutrients.
PLANT PROTEIN
Plant proteins have the added advantage of being rich in dietary fiber, vitamins, minerals, and antioxidants. Fiber aids in digestion, promotes satiety, and supports a healthy gut. Additionally, plant-based protein sources, such as legumes, leafy greens, and whole grains, provide a wide array of essential vitamins and minerals, including vitamin C, vitamin E, folate, magnesium, and potassium
Environmental and Ethical Considerations
ANIMAL PROTEIN
The production of animal proteins is often associated with higher greenhouse gas emissions, land use, and water consumption compared to plant-based proteins..
PLANT PROTEIN
plant-based or plant-centric diets.
