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Protein comes in two basic kinds: complete and incomplete, which can come from either plant or animal sources. All protein supplements come from these sources. Choosing the best kind depends on a few considerations, not the least of which is personal preference. Someone who does not eat meat or animal products for any reason would not want to use animal-based proteins. There are others who simply can’t afford animal protein. Then, there are those who love to eat meat.
We’ll compare proteins on the following basis:
- Nutritional value
- Cost versus value
- Availability
Protein Basics
All food is made up of three macronutrients (protein, fat, and carbohydrate) and a large number of micronutrients. Carbohydrates and fats are easily stored in the body, but proteins are usually burned as energy, which means it is needed regularly. This doesn’t mean that anyone can eat unlimited amounts of protein, since there comes a point where excess protein can be stored as fat, even though it is more difficult for the body to do so. Around half the protein you eat becomes various enzymes that aid in such functions as the digestion process, the creation of cells, and creation of neurotransmitters that send impulses from nerves throughout the body.
Protein even has a part to play in the creation of RNA and DNA, the cells from which all life is formed, where all the information that composes our bodies is stored. Proteins build the contractile muscle tissue, the tissue connecting bones, and the membranes of cells. They also help regulate the body’s pH balance and help in the formation of a number of hormones and enzymes that regulate digestion, sleep and ovulation. Proteins even play a major role in keeping your immune system strong, since antibodies are proteins.
Complete and Incomplete Proteins
During digestion, proteins break down into their component amino acids. These are in turn absorbed and used by the body to produce other amino acids. While most amino acids can be synthesized by the human body, there are eight than cannot—they must be consumed in foods or supplements. These eight (tryptophan, isoleucine, methionine, leucine, valine, theronine, phenylalanine, and lysine) are known as the essential amino acids. For children, there is a ninth essential amino acid, histidine, but most adults can naturally produce it. (Source: http://www.todaysmodernwoman.com/Vegetarian-Vegan/244409.htm)
All proteins derived from animals are considered complete proteins, since they all contain all of the eight essential amino acids. Plant proteins, with one exception, are always incomplete, since they lack at least one of the eight essential amino acids. Nuts, grains, and seeds lack isoleucine and lysine. Legumes are missing methionine and tryptophan.
Only soy is a complete plant-based protein, which may lead some to think that animal-based proteins are the best. Vegetarians and vegans do not have to worry, however. Eating a variety of plant-based proteins can insure that all the essential amino acids are covered. Whey protein, which may work well for some vegetarians, metabolizes straight to the muscles, which is a great help during exercise and resistance training.
When it comes to completeness of a protein, the egg has to go to animal-based proteins, because it is so much easier to get complete proteins from them. But let’s not forget about soy, the only plant-based protein that is also complete. Whey should also get an honorable mention, because of the way it metabolizes, even though it is incomplete.
Nutrition
Animal proteins are good, because they are complete proteins, in addition to having a lot of other important nutrients. They also contain a lot of saturated fat and cholesterol. While it is possible to find animal proteins that have less of this, plant-based sources of protein never have as much fat, calories, and cholesterol as their animal-based counterparts. Those of you who could never give up their meat do not have to do so – just have less red meat, like a small serving of it every ten days or more. You can still have healthier meat on a daily basis, like roasted and skinless turkey breast, and salmon and other fish. Eggs and low-fat milk and cheese are also animal-based sources of protein that are good for you.
Plant proteins may not be complete, but they do have fewer calories and very little saturated fat. There are certain plant-based proteins to watch out for, however, because they have more calories than the others, such as nuts and rice. When using rice as a protein source, consider brown rice, since it has higher fiber content and is all around healthier than white rice.
Animal-based proteins and plant-based proteins can all have a role in a well-balanced diet, but it is important to keep serving size in mind, as well as calorie count. There can be too much of a good thing.
Cost Versus Value
Meat tends to cost more than vegetables. Plant-based protein is easier on the budget, especially when it comes to some cuts of beef. Turkey and chicken are both cheaper and healthier sources of protein. Just remember that you don’t really need a lot of protein from day to day, unless you are a bodybuilder or some other intense athlete.
Beans are a cheap source of protein that can be bought in bulk and stored for a long time until needed. There are other uses for beans than just eating them plain. They can even be used in place of fats when baking. Beans come in so many varieties; you could eat them every day for a long time without eating the same recipe twice.
Availability
Proteins are everywhere. It’s nearly impossible to avoid them if you eat any food at all. Plant-based and animal-based proteins are readily available. If you don’t get enough protein through food, protein supplements are a viable alternative. They come in many forms, like liquid protein shots, protein shakes, protein powders, protein puddings, protein bars, and even capsules. Check the label before buying to make sure the supplement isn’t full of fat and sugar. One good choice to consider is Profect, a liquid protein shot made by Protica. It has only 100 calories, absolutely no carbohydrates or fats, but has 25 grams of protein in every tiny serving of less than 3 fluid ounces.
About Protica Research
Founded in 2001, Protica, Inc. is a nutritional research firm specializing in the development of protein-rich, capsulized foods (dense nutrition in compact liquid and food forms). Protica manufactures Profect protein beverage, IsoMetric, Fruitasia and more than 100 other brands in its GMP-certified, 250,000 square foot facility.
You can learn more about Protica at http://www.protica.com
Copyright - Protica Research - http://www.protica.com
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