Contents
Animal protein, Proteins of animal origin, Animal protein in foods, How to replace animal protein
There will be no end to the debate between vegetarians and meat-eaters. The former are against proteins of animal origin, they are constantly discussing how to replace animal protein, the latter for animal protein in products. Who is right, decide for yourself.
Protein is an essential part of the diet. He takes part in building, rebuilding and maintaining the structure of the body. Both plant and animal foods can be an excellent source of protein. However, there are still some differences between them.
Animal proteins
Proteins are those macronutrients that we need, as they say, in abundance (in conditions of protein deficiency, our body will begin to gradually lose its ability to synthesize and repair tissues). Proteins make up about twenty percent of the weight of the heart, skeletal muscle, and liver, and about ten percent of brain tissue. The quality of the protein a person consumes can have a significant impact on his health. With the growing number of vegetarians around the world, the quality and comparison of animal and plant proteins is a very common topic.
Proteins of any origin are made up of amino acids that are needed to regulate various bodily functions. The quality of a protein can be determined depending on its amino acid content and their structure. Animal proteins contain amino acids that better satisfy the body’s needs. In contrast, vegetable protein sources have low bioavailability and are often low in certain amino acids such as lysine and cysteine.
Why are animal proteins better than vegetable proteins? Many plant sources contain more protein than meat, but they are still lacking in key amino acids. 100g of beef contains 20 to 25g of protein, and 100g of salmon contains 16,9g of protein. Soy is the most biologically complete of all plant sources. Soy protein and beans contain about 22g of protein per 100g of product, while the same amount of peanut protein contains about 40g.
Why are plant proteins better than animal proteins? Proteins from animal sources are often higher in fat and cholesterol than proteins from plant sources. 100g of beef contains up to 25 percent of the RDA for fat and up to 30 percent of blood cholesterol. Vegetable proteins such as soy are cholesterol-free and contain only 1 percent of the daily recommended fat value. The close link between high fat, high cholesterol, and heart disease leaves a clear advantage to plant proteins in this regard.
Animal protein in foods
What foods contain animal protein? The main sources of animal protein are almost meat, seafood and poultry. A 100 gram serving of ground beef contains 21g of protein, the same amount of tuna contains 25g of protein, and chicken breast contains 29g. Even if you don’t eat meat, you can still get animal protein from foods: eggs and milk, cheese, yogurt. These foods contain 7 to 10 grams of animal protein per 100 gram serving. Some foods contain animal proteins in the form of ingredients such as milk, protein concentrate, or whey protein.
In addition to animal protein, these foods – beef, chicken and fish – contain other nutrients the body needs. Primarily, they provide us with iron, an essential mineral for healthy red blood cells. Iron in such products is contained in the form of heme (the so-called non-protein part of hemoglobin). It is in this form that it is easiest for the human body to digest them. Other foods containing animal protein – milk and fatty fish – are also essential for bone health because they contain calcium. Beef, shellfish, dairy, and poultry are also good sources of zinc. In addition, animal protein foods also provide us with vitamin B12.
There are also lean proteins of animal origin, sources of which are, for example, low-fat dairy products, skinless chicken breasts, egg whites and lean beef, which are low in fat and calories. All of these foods are often included in diets to better control your weight. Foods with fatty animal proteins, such as whole cheese, beef with visible fat, and chicken with skin, are considered unhealthy in terms of saturated fat and cholesterol. But, for example, oily fish, low in saturated fat, is a source of long-chain omega-3 fatty acids for the body, which can help reduce the risk of heart disease.
How to replace animal protein?
Of course, meat is our main source of protein. But there are other resources that are not animal sources. What can replace animal protein?
First, you can replace animal protein with legumes. For example, a 250 gram serving of beans contains 11,5 grams of protein. Not so little! You can alternate or mix legumes to add flavor, and black and red beans are also good sources of protein.
Secondly, you can replace animal protein with nuts. In addition to protein, nuts provide us with vitamins, minerals and fiber. Although different nuts differ in protein content, all types of nuts have enough to meet the needs of the body. For example, 30g of peanuts contains 7,3g of protein.
The third way to replace animal protein is by eating muesli. 150g of a mixture of oats, nuts, wheat and fruit contains 7-10g of protein. This can be a good breakfast option.
Finally, another answer to the question of how to replace animal protein is tofu bean curd. The average protein requirement for an adult is 45 to 55 grams per day. A 150 gram serving of tofu, which is derived from the soy plant, contains 10,3 grams of protein. To make tofu part of a full meal, you can stir it with vegetables and season with sauce. Try it yourself!