ANIMAL PROTEIN VS PLANT PROTEIN

I am not arguing that plants have beneficial and important properties, including antixoidants and fiber - but animal protein will always be superior to plant protein! Protein is an essential macronutrient that plays a crucial role in our overall health and well-being. From hormone health and neurotransmitter function, to building muscle, promoting tissue recovery and supporting detox.

While plant-based diets have gained popularity in recent years, it's important to recognize the unique advantages of animal protein.

In this blog post, we will explore several reasons why animal protein is superior, including its high digestibility, the role of hydrochloric acid (HCl) in breaking down protein, the presence of antinutrients in plants, the impact of creatine on the brain, the influence of specific amino acids on gut health, and the superior availability of micronutrients in animal protein.

- Protein Digestibility:

One significant advantage of animal protein is its superior digestibility compared to plant-based protein sources. Animal proteins contain all the essential amino acids in optimal ratios, making them more readily absorbed and utilized by the human body. In contrast, plant-based proteins often lack one or more essential amino acids, making it necessary to combine different plant sources to achieve a complete protein profile.

- HCl and Breaking Down Protein:

Contrary to popular belief, protein itself is not the problem when it comes to digestion; rather, it is our ability to break it down effectively. The stomach's hydrochloric acid (HCl) plays a crucial role in protein digestion by denaturing proteins and activating digestive enzymes. Animal proteins tend to be more easily broken down by HCl due to their structural composition, allowing for efficient absorption of amino acids.

If you are eating in a rushed, distracted or stressed state its likely that you will struggle to break down protein and feel that meat doesn’t make you feel good - when undigested protein makes it way further down the GI tract you will experience bloating, discomfort and gas. To prevent this eat smaller servings of protein (3-4oz for women and 4-6oz for men) and spread your protein out into 4-6 smaller servings throughout the day. Try to sit down to eat and avoid distractions.

- Antinutrients in Plants:

Plant-based proteins, such as soy, can contain antinutritional factors like trypsin inhibitors, lectins, and tannins. These compounds can interfere with protein hydrolysis and hinder the absorption of amino acids. While proper cooking and processing techniques can reduce the levels of antinutrients, they still pose challenges to the digestion and absorption of plant-based proteins.

- Creatine and the Brain:

Animal protein sources are rich in creatine, a naturally occurring compound that plays a crucial role in energy metabolism, particularly in the brain. Adequate creatine intake has been associated with improved cognitive function, memory, and attention. While small amounts of creatine can be found in certain plant-based foods, animal protein remains the most reliable source.

- Gut Health and Specific Amino Acids:

Animal protein provides essential amino acids like glutamine and glycine, which are beneficial for gut health. Glutamine supports the integrity of the intestinal lining, while glycine plays a role in collagen production, aiding in the repair of gut tissues. These amino acids are abundant in animal proteins, contributing to optimal gut function.

- Micronutrient Availability:

In modern society, the prevalence of overfeeding and undernourishment is a growing concern. While it may seem contradictory, high protein diets can play a pivotal role in addressing this issue. By focusing on nutrient-dense protein sources, individuals can achieve satiety, maintain a healthy body weight, and ensure optimal nourishment

Animal protein sources are often superior to plant-based proteins in terms of micronutrient availability. Animal proteins are excellent sources of iron, B vitamins, zinc, and other essential nutrients. While some plant-based sources contain these nutrients, they are generally less bioavailable in the human body due to factors such as phytates and fiber, which can hinder their absorption.

- Not all protein is equal!!

Processed meats are considered unhealthy due to several reasons:

• Preservatives and Additives: Processed meats are commonly treated with preservatives like nitrites and nitrates, which help enhance color and extend shelf life. These additives can form harmful compounds called nitrosamines when consumed, which have been linked to an increased risk of certain cancers

• High in Unhealthy Fats: Many processed meats are high in unhealthy vegetable oils and trans fats, which contrribute to inflammation

• Increased Risk of Chronic Diseases: Regular consumption of processed meats has been associated with an increased risk of various chronic diseases, including cardiovascular disease, type 2 diabetes, and certain types of cancer, particularly colorectal cancer.

• Lower Nutritional Value: Processed meats often have lower nutritional value compared to unprocessed meats. They may contain fewer vitamins, minerals, and beneficial nutrients while being higher in calories.

Good Quality Animal Protein Sources (Minimally Processed):

Fresh, lean meats: Chicken breast, turkey, lean cuts of beef, pork tenderloin, lamb.

Fish and seafood: Salmon, tuna, mackerel, shrimp, shellfish (such as oysters, clams, and scallops).

Eggs: Whole eggs or egg whites.

Dairy products: Greek yogurt, cottage cheese, whey isolate

Poultry: Chicken, turkey, duck.

Red meat: Beef, pork, lamb, veal.

Seafood: Fish (salmon, cod, halibut, haddock), shellfish (shrimp, crab, lobster).

Poor Quality Animal Protein Sources (Heavily Processed):

Processed meats: Sausages, hot dogs, deli meats, bacon, salami.

Fast food burgers and fried chicken: High in unhealthy fats, sodium, and additives.

Frozen, breaded protein products: Pre-packaged chicken nuggets, fish sticks, or breaded patties that are heavily processed and high in unhealthy fats.

In conclusion, good quality animal protein plays a pivotal role in promoting optimal health and performance. With its complete amino acid profile, high bioavailability, and essential nutrients, animal protein offers numerous benefits for the human body.

Furthermore, animal protein is rich in important micronutrients like iron, zinc, vitamin B12, and omega-3 fatty acids. These nutrients contribute to various physiological processes, such as oxygen transport, immune function, energy production, and brain health.

Animal protein also promotes satiety and helps in weight management by providing a feeling of fullness and reducing overeating tendencies. This can be particularly beneficial for individuals seeking to maintain a healthy body weight or those aiming to lose weight while preserving lean body mass.