Protein is one of the three key macronutrients essential for good health. While we often associate protein with animal foods like meat and fish, it is worth noting that many plant foods are excellent sources as well and provide a variety of other essential nutrients. Protein is needed for muscle maintenance, recovery and repair. It is also a satiating macronutrient meaning it adds staying power to meals, helping you feel fuller, longer.
Not all protein foods are created equal
Animal foods such as meat, fish, eggs and poultry are considered complete proteins meaning they contain all nine essential amino acids that the body needs. Plant foods on the other hand, are primarily considered incomplete proteins, however there are some notable exceptions, one being soy. Soy foods such as tofu, edamame, tempeh and soymilk deliver high-quality protein on similar to animal protein. (1) In addition to protein, these animal and plant foods provide their own unique package of essential nutrients.
Plant proteins shine because they provide fiber, a nutrient that many Americans fall short on, along with other key nutrients such as folate and potassium. (2) Fiber is important for digestion, heart health and gut health. Plant protein foods are also often a more affordable and sustainable choice. Soy is the only plant protein that carries FDA’s heart health claim, confirming it may be able to reduce the risk of coronary heart disease. (3) What plant proteins don’t have is just as important as what they do have which is low to zero saturated fat, and no dietary cholesterol. Research suggests that a diet rich in plant-based foods may improve heart health, support weight management and reduce the risk of chronic disease.
Animal proteins lack fiber and are often high in saturated fat and dietary cholesterol, which should be limited. However, animal protein shouldn’t be discounted completely; it provides many valuable nutrients (including iron, zinc and vitamin B12) in bioavailable forms that the body can readily absorb and utilize.
Plant protein and animal protein share a plate
To build a balanced plate, you want to allocate half your plate to produce like vegetables and fruit, a fourth to fiber-rich carbohydrates like whole grains and a fourth to protein. Just as we are encouraged to eat a rainbow of produce, incorporating different sources of protein on your plate will ensure you get a range of nutrients that your body needs.
This post is sponsored by U.S. Soy.
References:
- Hughes GJ, Ryan DJ, Mukherjea R, Schasteen CS. “Protein Digestibility-Corrected Amino Acid Scores (PDCAAS) for Soy Protein Isolates and Concentrate: Criteria for Evaluation.” Journal of Agriculture and Food Chemistry. 2011 December 14;59(23):12707-12. https://www.ncbi.nlm.nih.gov/pubmed/2201775.
- https://ussec.org/wp-content/uploads/2015/10/Nutrional-content-soy.pdf
- Food and Drug Administration. Department of Health and Human Services. Food Labeling: Health Claims; Soy Protein and Coronary Heart Disease. Federal Register. Vol. 64, No. 206. Tuesday, October 26, 1999. https://www.govinfo.gov/content/pkg/FR-1999-10-26/pdf/99-27693.pdf.
