Review the Valenti, Vandenberg, and Lehman articles in this week's Readings and Resources and answer the following prompts:
Compare and contrast plant-based and animal-based protein sources. Include science references to support your descriptions.
What are the similarities?
What are the differences?
Describe two meals: One should include a combination of only plant-based proteins (no animal sources) and the second should include an animal-based protein.
Comparison of Plant-Based and Animal-Based Protein Sources
Plant-based and animal-based protein sources have both similarities and differences in terms of nutrient composition, health benefits, and environmental impact. Here, we will compare and contrast these two protein sources, supported by scientific references for accuracy.
Similarities
Amino Acid Composition:
Both plant-based and animal-based proteins provide essential amino acids required by the body for various physiological functions.
While some plant-based proteins may lack certain essential amino acids, combining different plant protein sources can create a complete amino acid profile, similar to that of animal-based proteins (1).
Nutrient Content:
Both plant-based and animal-based proteins are rich in nutrients such as vitamins, minerals, and antioxidants.
However, the specific nutrient profiles may vary depending on the source. For example, plant-based proteins tend to contain higher amounts of dietary fiber and certain vitamins (e.g., vitamin C and E), while animal-based proteins are typically higher in vitamins B12 and D, zinc, and iron (2,3).
Differences
Digestibility and Absorption:
Animal-based proteins are generally considered to have higher digestibility and bioavailability than plant-based proteins due to their amino acid composition and structure (4).
However, the digestibility of plant-based proteins can be improved through various processing methods (e.g., cooking, soaking, fermenting) (5).
Saturated Fat and Cholesterol Content:
Animal-based protein sources, such as meat, poultry, and dairy products, are typically higher in saturated fats and cholesterol compared to plant-based protein sources (6).
Excessive intake of saturated fat and cholesterol has been associated with an increased risk of heart disease and other chronic conditions (7).
Environmental Impact:
Plant-based proteins generally have a lower environmental footprint compared to animal-based proteins.
Animal agriculture contributes significantly to greenhouse gas emissions, land and water use, and deforestation, whereas plant-based protein sources require fewer resources and have a lower carbon footprint (8,9).
Example Meals
Plant-Based Protein Meal:
Lentil and quinoa salad with mixed vegetables:
Lentils and quinoa provide a combination of plant-based proteins, offering a complete amino acid profile (10).
Mixed vegetables like spinach, bell peppers, and tomatoes add additional nutrients, fiber, and antioxidants.
Animal-Based Protein Meal:
Grilled chicken breast with roasted sweet potatoes and steamed broccoli:
Grilled chicken breast is a lean animal-based protein source, rich in high-quality protein and essential amino acids (11).
Roasted sweet potatoes provide complex carbohydrates, fiber, and various vitamins.
Steamed broccoli adds additional fiber, vitamins, and minerals.
In conclusion,
while both plant-based and animal-based protein sources offer essential amino acids and contribute to a healthy diet, there are differences in their nutrient content, digestibility, and environmental impact. A well-balanced diet can include a combination of both plant-based and animal-based protein sources, depending on individual preferences, dietary needs, and environmental considerations.
References:
Young VR, Pellett PL. Plant proteins in relation to human protein and amino acid nutrition. Am J Clin Nutr. 1994;59(5 Suppl):1203S-1212S.
Mariotti F. Plant protein, animal protein, and protein quality. Plant Foods Hum Nutr. 2017;72(1):1-7.
Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Legacy Release. https://www.ars.usda.gov/northeast-area/beltsville-md-bhnrc/beltsville-human-nutrition-research-center/nutrient-data-laboratory/. Accessed February 17, 2022.
Schaafsma G. The protein digestibility-corrected amino acid score. J Nutr. 2000;130(7):1865S-1867S.
Mariotti F, Valette M, Lopez C, et al. Plant protein digestion and residual anti-nutritional factors as affected by different cooking processes (boiling, roasting, and fermentation). Foods. 2021;10(8):1721.
Micha R, Michas G, Mozaffarian D. Unprocessed red and processed meats and risk of coronary artery disease and type 2 diabetes–an updated review of the evidence. Curr Atheroscler Rep. 2012;14(6):515-524.
Mensink RP, Zock PL, Kester AD, Katan MB. Effects of dietary fatty acids and carbohydrates on the ratio of serum total to HDL cholesterol and on serum lipids and apolipoproteins: a meta-analysis of 60 controlled trials. Am J Clin Nutr. 2003;77(5):1146-1155.
Mekonnen MM, Hoekstra AY. A global assessment of the water footprint of farm animal products. Ecosystems. 2012;15(3):401-415.
Poore J, Nemecek T. Reducing food’s environmental impacts through producers and consumers. Science. 2018;360(6392):987-992.
FAO. Lentils, raw. Food Composition Database for Biodiversity. http://www.fao.org/3/y2775e/y2775e0q.htm. Accessed February 17, 2022.
USDA FoodData Central. Chicken, broilers or fryers, breast, skinless, boneless, meat only, raw. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170357/nutrients. Accessed February 17, 2022.