Plant Based Protein

Plant Based Protein vs Animal-Based Protein

Most of my knowlegable readers in USA and EU are mostly asking question can we reduce weight easily by just shifting from Animal Based Protein to Plant Based Protein. Just to accumulate on the answer above few facts about protein is as under, for an awareness purpose.

In fact, protein is not only involved in the composition of our skin, muscles, internal organs, hair, nails, and bones, It also includes the transportation of many nutrients and affects the physiological functions of the human body.

But the first point alone is enough to explain why you need adequate amounts of protein.

The transportation of many vitamins and minerals requires "carrier" protein,

Only then can it be transported to various destinations in the body, and then play a normal role,

For example: Iron needs to be transported by transferrin, and cholesterol also needs to be transported by lipoproteins.

In addition, protein also has the effect of water retention, which can retain water in cells,

Therefore, if there is a lack of protein, it may cause the nutrient delivery to be blocked, and it may also cause edema.

For example: Some African children have ascites on the outside, which is the edema caused by protein malnutrition.

What other problems can a lack of protein cause?

Such as: anemia (such as: insufficient production of transferrin), blockage of body energy production, breakdown of muscle tissue, decline in basal metabolic rate, etc.

I tried to make research on Plant Based Protein vs Animal Based Protein due to I received some question from more than 10 of my valuable readers, I will explain your each question in details to make it more helpful.

My readers are very smart and they put 4 question in front to be adhered and sourounded by my research. Questions are as:-

1. What are four (4) plant based protein that can help reduce stomach fat?

2. Why? (Please respond for each protein individually!)

3. Do you recommend these plant based protein to your clients for weight loss?

4. Do you have any related recipes with plant based protein that you recommend for weight loss?

Plant Based Protein vs Animal Based Protein

Although eating Plant Based Protein or animal protein can help supplement the protein the body needs, since the sources of the two are different, there are still some differences in characteristics. Before choosing which protein is best for you, use the table below to understand the differences between the two proteins, as well as the pros and cons of each.

It can be seen from the above table that although Plant Based Protein is slightly inferior in protein nutrition, it is more dominant than animal-based protein in other nutrients, and its protein stability is high. It is especially suitable for protein supplements, but you can’t eat too much Cholesterol and fat, or those who are lactose intolerant.

Animal Protein

Only a part of plant protein is a complete protein, and the content of essential amino acids is slightly less than that of animal protein.

Protein Nutrition Facts

All animal proteins are complete proteins, containing all essential amino acids in rich quantities.

Cholesterol content: Higher cholesterol levels.

Fat content: Higher fat content.

Rich in minerals such as potassium, zinc, manganese, magnesium, etc.

mineral content

Except milk contains calcium while mineral content is less.

Most vegetable proteins are rich in dietary fiber.

Dietary Fiber Content: Dietary fiber content is low.

The protein is relatively stable and not easily denatured by high temperature cooking.

protein stabilitya: Protein is less stable and may lose nutritional value when cooked at high temperatures.

Now Lets come to our Topic and cover each question one by one

1. What are four (4) plant protein that can help reduce stomach fat?

Following are 4 plant-based proteins

1. Soy

2. Yellow peas

3. Brown rice

4. Hemp seeds

Vegetable protein is protein that exists in plants, and the difference from animal protein is mainly in the amino acids it contains. Small molecules called amino acids are make up proteins. Proteins in the human body are composed of 20 kinds of amino acids, 11 of which can be synthesized by the human body without additional intake, so they are also called non-essential amino acids. The other 9 amino acids must be ingested from food, also known as essential amino acids.

In general, animal-based proteins in meat and fish contain all the essential amino acids, while protein from plants can vary widely, with some containing 9 essential amino acids, while others contain only 7 or 8, or the amount is uneven. The complete protein (complete protein) and incomplete protein (incomplete protein) that we often hear people mention are the distinctions made on the basis of the above differences.

What is Complete Protein?

A complete protein is a protein that contains all 9 essential amino acids for the human body, and a protein that lacks several of these essential amino acids is called an incomplete protein. Foods containing complete protein include meat, fish, eggs, milk, and some plants, such as soybeans, soybeans, quinoa, buckwheat, etc. Other plants are incomplete proteins because they only contain part of the essential amino acids.

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From a nutritional point of view, a complete protein with all the essential amino acids is of course the best choice for protein intake. However, animal protein is not the only complete protein, and many plant based protein have the same nutritional value as animal protein, which can help supplement the nutrition of all essential amino acids.

It can be seen that although the protein contained in some plants is incomplete protein, vegetarians can still get enough protein nutrition as long as they consume an appropriate amount of complete protein plants every day, and will not lack protein because they do not eat meat.

2. Why? (Please respond for each protein individually!)

1. Yellow peas

Pea protein is a high-purity protein extracted from peas. This versatile, sustainable and nutrient-rich protein source is commonly used to boost the protein content of shakes and smoothies, as well as vegetarian food products, and has a host of benefits and nutritional values.

Protein is present in a large number of enzymes that your body uses to produce energy, transport oxygen and nutrients, among many other essential tasks necessary to function effectively; that's why you need a lot of it to keep your body functioning at its optimal level.

Since the pea is a leguminous plant, like other legume seeds, it contains a large amount of protein, approximately 20-30% to be exact. In addition to its high protein content, the pea is also rich in essential amino acids. The human body needs 20 amino acids to stay alive. While a total of 11 of them are produced by the body itself, the other nine must be obtained through food sources.

Pea protein content contains all nine essential amino acids that the body cannot create, also known as essential amino acids or EAAs. Amino acids play vital roles in the body, including healing, repair, assisting in the creation and growth of muscle, skin, and connective tissue, among much more.

Since pea protein contains all nine essential amino acids, it is considered a "complete" protein. Other examples of complete proteins are: meat, dairy, eggs, and soy. However, pea protein is low in the amino acid methionine, although this can be offset by adding brown rice to the diet.

If we're going to do a quick comparison between hemp and pea protein, while both are considered "complete proteins," hemp is generally higher in fat and carbs, as well as lower in protein per serving. In a study that compared the protein content of hemp and pea protein, it was found that pea protein offered 90% protein content on a dry weight basis, while hemp only offered 75%, which which makes pea protein the better option when comparing the two.

Compared to other plant-based protein sources, pea protein is closer to animal-based protein sources, such as whey, which has a very similar amino acid content.

suitable for vegans

One of the most notable and recognized health benefits of pea protein powder is the fact that it comes directly from plants, which means it offers an option for vegans and vegetarians alike.

Since it is naturally vegan, pea protein has the added benefit of being hypoallergenic, which means that it is highly unlikely that a person could experience an allergic reaction as a result of consuming it in any form.

advantage of Yellow Peas

complete protein
cholesterol free
Increase satiety
full of nutrition
Less likely to cause allergies or gas

shortcoming

Slightly lower in methionine and threonine

2. Soy

Soy protein is a protein extracted from soybeans. It is a complete protein and one of the most nutritious vegetarian proteins. The amino acid composition of soy protein is close to that of milk protein, but it does not contain cholesterol and can provide a higher sense of satiety than carbohydrates. It is very suitable for people who need to supplement a large amount of protein but are afraid of eating too much meat and causing obesity or hyperlipidemia. In addition, in addition to essential amino acids, soy protein is also rich in lecithin and phytoestrogens.

Although soybean protein is rich in nutrition, soybeans contain protease inhibitors, which may cause flatulence, indigestion and other problems in people with sensitive stomachs, which is a small disadvantage. Some soy protein powders on the market will specifically remove protease inhibitors, which can reduce the side effects of eating soy protein.

advantage

complete protein
Cholesterol Free
Increase satiety
full of nutrition

shortcoming

may cause gas
indigestion

3. Brown rice

Brown rice protein is a protein extracted from brown rice, which is also a complete protein, but compared with whey protein powder, the content of essential amino acids in brown rice protein is about 30% less. Brown rice protein is the same as pea protein, it is not easy to cause allergies and flatulence, and it is also suitable for people who cannot eat soybean protein. It has become especially popular in European and American countries in recent years.

The biggest disadvantage of brown rice protein is the high price. Since the process of extracting protein from brown rice requires enzymatic hydrolysis, the process is particularly complicated, so the price of brown rice protein powder on the market is also relatively high. Some seemingly cheap brown rice protein is actually added with other kinds of protein, so you should pay attention when purchasing.

Advantages of Brown Rice

complete protein
cholesterol free
full of nutrition
Less likely to cause allergies or gas

Shortcoming

higher price
Slightly lower in essential amino acids

4. Hemp seeds

Hemp seed protein is a vegetable protein that has become popular in Europe and the United States in recent years. It is extracted from hemp seeds. It not only contains all essential amino acids, but also contains unsaturated fatty acids, dietary fiber, and antioxidants that are beneficial to human health. However, if you want to experience the effect of hemp seeds, you may have to buy a plane ticket to go abroad first, because currently in Taiwan, as long as it is a cannabis-related product, it is illegal. We remind everyone to abide by the law and avoid buying and eating hemp seed protein in Taiwan.

Advantage

complete protein
cholesterol free
full of nutrition
Less likely to cause allergies or gas

shortcoming

higher price

In countries like Taiwan, there are more and more vegetarian restaurants, and it is not difficult to become a vegetarian. But for many people who are just starting to be vegetarians, or who want to reduce their meat intake, the most worrying thing is often the nutrition of protein. After all, we have all learned in elementary school that milk, eggs, fish, and beans are the main nutritional source of protein. If you only eat beans, you may not get enough protein. But is that really the case?

In fact, plant-based protein is not only found in beans, many other types of plants, such as grains, vegetables, etc., are also rich in plant-based protein. As long as they eat a balanced diet, vegetarians can not only get enough protein nutrition, but also get benefits that eating animal protein does not have, including low calorie, high fiber, anti-oxidation and so on.

Disadvantages of plant-based protein

How to eat plant-based protein?

Where can I buy plant-based protein?

What is plant-based protein?

Vegetable protein is protein that exists in plants, and the difference from animal protein is mainly in the amino acids it contains. Proteins in the human body are composed of 20 kinds of amino acids, 11 of which can be synthesized by the human body without additional intake, so they are also called non-essential amino acids. The other 9 amino acids must be ingested from food, also known as essential amino acids, as shown in the table below:

Non-essential amino acids
Essential amino acid

There are 11 kinds of amino acids that the human body can synthesize by itself.

There are 9 kinds of amino acids that cannot be synthesized by the human body and need to be ingested from food.

Plant-Based Protein vs. Animal-Based Protein

Although eating plant based protein or animal based protein can help supplement the protein the body needs, since the sources of the two are different, there are still some differences in characteristics. Before choosing which protein is best for you, use the table below to understand the differences between the two proteins, as well as the pros and cons of each.

It can be seen from the above table that although plant-based protein is slightly inferior in protein nutrition, it is more dominant than animal-based protein in other nutrients, and its protein stability is high. It is especially suitable for protein supplements, but you can’t eat too much Cholesterol and fat, or those who are lactose intolerant.

Top 5 Benefits of Plant-Based Protein

Compared with animal protein, plant based protein can not only provide sufficient essential amino acids, but also has four major benefits that animal protein does not have, making vegetarian protein healthier to eat.

Benefit 1: Low Calorie

Unlike meat, which often contains a lot of fat at the same time, plant-based protein does not contain saturated fat and cholesterol. When consuming the same amount of protein, the calorie intake associated with eating plant-based protein is low, which is a good choice for weight loss.

Benefit 2: Contains a lot of dietary fiber

The common problem of many diners is insufficient intake of dietary fiber, which will cause many gastrointestinal problems in the long run. Plant-based protein is rich in dietary fiber, which can help improve the situation of insufficient fiber intake.

Benefit 3: Contains antioxidants

Many plants that contain protein, including beans, grains, broccoli, amaranth, and more, are rich in antioxidants that can help keep your skin healthy and reduce metabolic stress.

Benefit 4: Protein is not easy to denature

Although animal protein contains complete essential amino acids, it is prone to denaturation due to high temperature and loses its nutritional value. In contrast, plant-based proteins are generally more stable, and even after cooking, their nutrients are not easily lost.

Benefit 5: Suitable for lactose intolerance

People with lactose intolerance cannot easily digest lactose in their stomachs. Once they ingest milk, yogurt, or dairy products with high lactose content, they will experience gastrointestinal discomfort. Therefore, it is generally not recommended to consume animal protein powder. Lactose-free plant-based protein is the best choice if you want to replace your protein intake.

Disadvantages of plant-based protein

Although plant-based proteins have many advantages, as mentioned in the previous paragraph, most plant-based proteins are incomplete proteins, and the amino acids contained are not as complete as animal proteins. If you need to be vegan, it is recommended to consume enough complete protein every day, such as soy protein and pea protein, to ensure a balanced nutrition.

3. Do you recommend these plant based protein to your clients for weight loss?

On the basis of following facts I will definitely recommend to use Plant Based Protein.

Although plant based protein is slightly inferior in protein nutrition, it is more dominant than animal-based protein in other nutrients, and its protein stability is high. It is especially suitable for protein supplements, but you can’t eat too much Cholesterol and fat, or those who are lactose intolerant.

4. Do you have any related recipes with plant-based proteins that you recommend for weight loss?

According to the dietary guidelines of the Ministry of Health and Welfare of Taiwan, the average adult needs to consume 0.8-1 gram of protein per kilogram per day without exercising. For example, based on 60 kilograms, the recommended daily protein intake is 48-60 grams. Based on this calculation, it is not a big problem for ordinary adults to achieve the recommended daily protein intake by eating vegetarian protein.

In addition, with the rise of the vegetarian trend, more and more vegetarian protein powder brands have appeared on the market. As long as you brew it with water, you can easily ingest pure and high-quality plant-based protein. It is very suitable for busy office workers, or people who eat out with unbalanced diet for a long time.

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Plant Based Protein