The Health benefits of plant-based protein over Animal-based protein 

Proteins are organic molecules made up of amino acids present in living organisms. Proteins are an essential part of the human diet, The proteins we eat get broken down and reformed into new proteins in our bodies.

These proteins do everything from enhancing growth, repairing the body tissue, and fighting infections to helping cells divide. In fact, protein is the building block of our bodies. 

There are 2 main sources of proteins 

• Animal-based proteins 
• Plant-based proteins 

Animal-based proteins are obtained from animals and their products such as meat, fish and seafood, poultry, eggs, and dairy products. They are complete proteins, meaning they provide all of the essential amino acids our body needs. 

Plant-based proteins are proteins derived from plants such as grains, beans, nuts, legumes, wheat, quinoa, seeds, and soybeans, they are often regarded as incomplete proteins as they don’t present all 9 essential amino acids but incorporate the right nutrients along with your plant protein diet essential amino acids will be reached. 

There are benefits and concerns with both types of proteins, But diets that rely mostly on plant-based proteins have been linked to be of a better advantage than animal-based proteins in the human body. 

6 Benefits of Plant-based proteins over Animal-based proteins 

1. Reduced Risk of Chronic Diseases:

Evidence: According to research from the World Health Organization (WHO) and the NHS, diets rich in plant-based proteins have been associated with a lower risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and certain cancers.

Data: A study published in the Journal of the American Heart Association found that replacing animal proteins with plant proteins was associated with a lower risk of coronary heart disease.

Expert Opinion: Dr. Walter Willett, a renowned nutrition expert at Harvard T.H. Chan School of Public Health, emphasises the importance of plant-based proteins in reducing the risk of chronic diseases due to their lower saturated fat and cholesterol content.

2. Better Weight Management:

Evidence: Research supported by the NHS suggests that plant-based diets are often associated with lower body weight and reduced risk of obesity compared to diets high in animal-based proteins.

Data: A meta-analysis published in the Journal of the Academy of Nutrition and Dietetics found that individuals following plant-based diets had lower BMI and body fat percentages.

Expert Opinion: Dr. Frank Hu, Chair of the Department of Nutrition at Harvard T.H. Chan School of Public Health, highlights the benefits of plant-based diets for weight management, citing their higher fiber content and lower energy density.

3. Improved Digestive Health:

Evidence: Studies referenced by the NHS demonstrate that plant-based proteins are typically higher in dietary fiber, which promotes better digestive health and reduces the risk of constipation and diverticular disease.

Data: Research published in the journal Nutrients indicates that dietary fiber from plant foods contributes to a healthier gut microbiome, leading to improved gastrointestinal function.

Expert Opinion: Dr. Megan Rossi, a registered dietitian and gut health expert, emphasizes the importance of fiber-rich plant foods for maintaining optimal gut health and preventing digestive disorders.

4. Lower Environmental Impact:

Evidence: Reports from the United Nations Food and Agriculture Organization (FAO) and the World Resources Institute highlight the environmental benefits of plant-based proteins, including lower greenhouse gas emissions, land use, and water consumption.

Data: A study published in the journal Science suggests that shifting towards plant-based diets could reduce greenhouse gas emissions by up to 70% and decrease land use by 76%.

Expert Opinion: Dr. Marco Springmann, a senior researcher at the University of Oxford, stresses the urgent need to transition towards plant-based diets to mitigate the environmental impact of food production.

5. Reduced Antibiotic Resistance Risk:

Evidence: Research supported by the World Health Organization and the Centers for Disease Control and Prevention (CDC) highlights the link between antibiotic use in animal agriculture and the rise of antibiotic-resistant bacteria.

Data: According to a report published by the WHO, approximately 80% of the world’s antibiotics are used in livestock production, contributing to the spread of antibiotic resistance.

Expert Opinion: Dr. Lance Price, Director of the Antibiotic Resistance Action Center at George Washington University, warns of the public health threat posed by antibiotic-resistant bacteria originating from animal agriculture and advocates for reducing meat consumption.

6. Lower Risk of Hormone Disruption:

Evidence: Studies referenced by the NHS suggest that plant-based proteins are less likely to contain hormone residues commonly found in animal-based proteins, which may disrupt endocrine function and contribute to hormone-related health issues.

Data: Research published in the journal Environmental Health Perspectives indicates that exposure to hormones from animal products may increase the risk of hormone-dependent cancers such as breast and prostate cancer.

Expert Opinion: Dr. Neal Barnard, President of the Physicians Committee for Responsible Medicine, underscores the importance of choosing plant-based proteins to minimize exposure to hormone disruptors and protect long-term health.

Proteins in general are principal to your health and can help you stay satisfied. Although both plant-based proteins and animal-based proteins have their pros and cons research shows that eating plants is objectively healthier than eating Animals. The most sensible diets to follow are to ensure nutritional adequacy and take into account other nutrients consumed along with either plant-based proteins or animal-based proteins.  

To test your knowledge of healthy foods, you can take the quiz:

Here are three quiz questions along with their answers:

1. Question: Which of the following chronic diseases is associated with a lower risk when consuming plant-based proteins?

  a) Type 2 diabetes  

  b) Hypertension  

  c) Osteoporosis  

  d) None of the above

 Answer: (a) Type 2 diabetes  

Explanation: Research supported by organizations like the World Health Organization (WHO) and the NHS indicates that diets rich in plant-based proteins are associated with a lower risk of chronic diseases such as type 2 diabetes.

2. Question: What environmental benefit is often associated with the consumption of plant-based proteins compared to animal-based proteins?

   a) Higher greenhouse gas emissions  

   b) Increased water consumption  

   c) Reduced land use  

   d) Elevated deforestation rates

  Answer: (c) Reduced land use  

Explanation: Reports from organizations like the United Nations Food and Agriculture Organization (FAO) and the World Resources Institute suggest that plant-based proteins generally require less land use compared to animal-based proteins, contributing to lower environmental impact.

3. Question: Which nutrient found in plant-based proteins is known to promote better digestive health?

      a) Saturated fat  

   b) Cholesterol  

   c) Dietary fiber  

   d) Vitamin B12

  Answer: (c) Dietary fiber  

Explanation: Plant-based proteins are typically higher in dietary fiber, which supports digestive health, prevents constipation, and contributes to a healthier gut microbiome.