Proteins perform the main plastic function in the body. Thanks to them, the construction of growing and reproduction of collapsing tissues takes place.
Proteins are made up of amino acids. Some of our body is able to produce itself, they are called interchangeable, while others are not, that is, they are irreplaceable.
Depending on the food consumed, there are proteins of animal and vegetable origin. There is also a special drug - protein, which is sold in pharmacies and health and sports nutrition stores.
Difference according to origin
How to understand what proteins should be consumed? The origin of proteins affects the amount of the received norm useful substances. But their difference lies not only in this.
There is information that the main difference between animal and plant proteins is their amino acid profiles. Animal proteins, of course, are much more similar to ours, thus, they are absorbed more easily and faster than vegetable proteins. origins are somewhat compromised by their limited amino acid content.
According to the conclusions of the Harvard School of Public Health (HSPH), animal protein has a balanced combination of all amino acids, which is why it is called a complete protein, while plant protein is incomplete.
There are numerous additional factors that must be considered when analyzing proteins as the SPHA states: " animal protein and vegetable protein are likely to have the same health effects."
Researchers at this school found that a six-ounce serving of grilled steak and salmon provides 38 and 34 grams of protein, respectively. But while steak also contains 44 grams of fat, salmon contains 18 grams. A cooked cup of lentils, meanwhile, offers less protein (only 18 grams) but less than one gram of fat.
But it is undeniable that origins have their advantages:
- they less oxidize our blood due to the greater amount of minerals in them;
- contain less impurities;
- contain less fat
- they do not contain harmful cholesterol;
- while eating plant foods, there is less stress on the liver and kidneys;
- are easily digested.
Animal protein
Food and Agriculture Organization senior nutrition officer Ellen Maulhoff (USA) says that especially in developing countries, fish and other meats, as well as eggs and milk, are an important source of high quality protein and micronutrients that are more difficult to obtain from plants. Other high value animal proteins are the water-soluble by-products of the cheese-making process.
The product's name | The amount of protein, grams |
Milk and dairy products |
|
Butter unsalted | |
Milk (3.2% fat) | |
Sour cream (fat content 25%) | |
Dietary sour cream (fat content 10%) | |
Kefir fat | |
Kefir low fat | |
Milk (fat content 2.5%) | |
Milk (fat content 1%) | |
Fat cottage cheese | |
Medium fat cottage cheese | |
Low-fat cottage cheese | |
Pork fat | |
Pork meat | |
Beef | |
Veal | |
Rabbit meat | |
Offal beef |
|
Pork offal |
|
Poultry and egg products |
|
Chicken eggs | |
sea bass | |
river perch | |
Mackerel | |
vegetable proteins
Soy products are one of the the best options in terms of vegetable proteins.
A 2007 Harvard School of Public Health study found that veggies like beans, nuts, and whole grains offer a wider array of healthy fiber, vitamins, and minerals.
The product's name | The amount of protein, grams |
White fresh | |
White dried | |
Chanterelles fresh | |
Butterfish fresh | |
Boletus fresh | |
White fresh | |
White dried | |
Chanterelles fresh | |
Orange | |
Jam (average) | |
Grape | |
tomato | |
Apple | |
Fruits and berries |
|
oranges | |
Grape | |
Gooseberry | |
tangerines | |
Black currant | |
Green peas | |
White cabbage | |
Potato | |
Red pepper | |
Tomatoes | |
Onion | |
How much protein is in buckwheat, other cereals and flour products
Love porridge? Or do you prefer bread to any dish? Then you should know how much protein is in buckwheat, rice, pasta, other cereals and flour products. We invite you to take a look at the tables below.
The product's name | The amount of protein, grams |
corn | |
Wheat, 1st grade | |
Wheat, 2nd grade | |
Wheat, premium | |
Wheat wallpaper | |
Rye wallpaper | |
seeded rye | |
barley |
in proteins
Good nutrition is achieved when various products are included in the diet, primarily of plant origin (vegetables, cereals, legumes, fruits, wild edible plants), as well as animals (meat and poultry, eggs, various dairy products, seafood). At the same time, the amount of proteins of animal origin should be about 55% of their total content in the diet.
So how much protein do we need? Experts recommend taking from 0.8 to 1 gram of protein for every kilogram of our weight. But the total amount should not be less than 40 grams.
Women should start consuming more protein in the second half of pregnancy and continue while breastfeeding. You should also increase the dose of protein with frequent stress and illness.
Protein deficiency
Protein deficiency does not occur suddenly. The disease can develop over the years, starting in childhood. And the disease can be transmitted to the children of the patient.
Symptoms of protein deficiency in the body:
- excessive irritability;
- apathy;
- prostration;
- hypotension;
- muscle dystrophy;
- swelling that masks a decrease in body weight;
- hair loss of its elasticity and color fading.
Too much protein in the body
Excess protein tends to be converted into fat and glucose. As a result, a person's health worsens and performance decreases.
Symptoms of too much protein:
- loss of appetite;
- increased excitability of the central nervous system;
- an increase in the amount of adipose tissue in the liver;
- deterioration of the cardiovascular system, liver and kidneys;
- fragility of bones;
- the appearance of gout.
protein diet
We suggest that you familiarize yourself with examples of a protein diet menu separately for men and women, based on their average weight.
Sample Menu for Vegetarian Men assuming about 63 grams of protein per day
Meal time | Name of the dish | The amount of protein in grams |
1 bowl of oatmeal | ||
1 cup soy milk | ||
1 small bun | ||
2 slices wheat bread | ||
1 serving veggie baked beans | ||
5 ounces of tofu cheese | ||
1 serving brown rice | ||
1 serving broccoli | ||
Snack during the day | 2 tablespoons (about 20 grams) peanut butter | |
6 crackers | ||
Sample menu for female vegetarians, calculating about 52 grams of protein per day
Meal time | Name of the dish | The amount of protein in grams |
2 slices wheat toast | ||
2 tablespoons (about 20 - 25 grams) peanut butter | ||
200 grams of soy yogurt | ||
2 tablespoons (about 20 - 25 grams) almonds | ||
1 serving of lentils | ||
1 serving bulgur porridge | ||
Snack during the day | 1 cup soy milk | |
It should be borne in mind that this diet is not intended for everyday nutrition. Such a menu can be used without harm to health during fasting days. It is also worth adhering to specific recommendations for men and women.
Hello my dear readers. Did you know that our poor health is due to a lack of protein (polypeptides)? Consider how much complete protein you are getting. We snack on fast food, use semi-finished products. These foods are high in carbohydrates but very low in protein. This leads to weight gain and various diseases. We need polypeptides to stay healthy. Let's look at where the list of products contains vegetable and animal protein, its pros and cons.
Protein is responsible for proper metabolism, immunity, muscle growth. thus preventing us from recovering. This substance does not accumulate in the body. Therefore, we need to regularly receive it with food. The source of protein is plant and animal food. Polypeptides are made up of amino acids. There are nonessentials that the body can synthesize, and. The difference between plant polypeptides and animals is in the content of essential amino acids.
In vegetable proteins, the concentration of amino acids is lower, and they are absorbed worse.
I wrote more about this in an article with. The exception is soy, where the content of organic acids is much higher than in other vegetable protein products. But in our country this product is not widely used.
Protein, which contains vegetables, cereals has a number of advantages over animals. Such food contains practically no fat. Therefore, getting proteins from vegetables, we can not worry about excess weight. The gastrointestinal tract does not receive such a load as when digesting meat and dairy products. This is especially important for those who have problems with the digestive system.
Vegetables and cereals contain fiber, which has a beneficial effect on the digestive tract. It improves intestinal motility, promotes weight loss. Most polypeptides in soy and legumes. There is also a lot of it in nuts and seeds. Here is an example of the protein content per 100 grams of food:
- soy - about 40 gr.;
- peanuts and sunflower seeds about 26 gr.;
- lentils 23 gr.;
- peas 22 gr.;
- white beans - about 21 gr.
Many athletes, models, and just active people use peanut butter and paste. Pasta and butter are rich not only in polypeptides. They have such useful vitamins, like , and . As well as trace elements: iodine, zinc, phosphorus, calcium. Many pediatricians advise children to consume peanut butter several times a week.
Do you love soy tofu? I like this cheese for its neutral taste. You can use seasonings and sauce to give it the relish that you like. It is made from soy milk. In addition to being high in protein, tofu is loaded with isoflavones. These compounds are responsible for the proper functioning of the muscles. They also increase blood flow, maintain the health of blood cells.
Which is better to choose
Nutritionists agreed that there is no ideal protein. Despite this, animal-derived polypeptides should make up at least 50% of all proteins. Doctors came to this conclusion, because vegetable proteins are absorbed worse. Because of this, vegetables and greens do not dull the feeling of hunger. This is the difference between plant and animal polypeptides.
When using animal protein, preference should be given to dietary types of meat, fermented milk products. Plant foods must also be present in the diet. Cereals, vegetables, fruits contain fiber, vitamins, salts. All these substances help products to be well absorbed.
Of plant polypeptides, cereals and legumes are especially useful. Soy is the only plant-based protein that contains nearly all of the essential amino acids. I believe that it is not worth abandoning some polypeptides in favor of others.
Why protein is important for weight loss
Recently, protein diets have become very popular. Perhaps the most famous of them is. So what are the benefits of protein?
- animal polypeptides quickly saturate the body, satisfy hunger, a person eats less;
- protein stimulates metabolism;
- despite rapid saturation, insulin does not jump. Since polypeptides provide normal glucose content;
- In addition to losing weight, protein allows you to get rid of carbohydrate addiction. It is very useful for losing weight sweet tooth.
Now you know what animal and vegetable protein is. As you can see, it is impossible to say unequivocally that one species is better than another. Although, as practice shows, vegetarians calmly manage only vegetables and fruits. Sufficient amount of soy: tofu, soy flour, butter, soy milk covers the need for animal protein. But, unfortunately, not everyone can take soy without harm to health. There is simply intolerance to this food. Here you already need to listen to your body, trying to achieve balance.
But for athletes, animal protein plays a huge role. Only he can fully maintain muscle mass. Despite all the advantages of soy, it is still inferior to whey protein in this regard. I hope my tips will help you balance your diet. Let's switch to healthy food together. Check out my blog and. See you soon!
Proteins of any origin are made up of amino acids, which are essential for regulating various bodily functions. The quality of a protein can be determined by its amino acid content and structure.
Animal proteins contain amino acids that are more suitable for the needs of the body. In contrast, plant protein sources have low biological value and are often low in certain amino acids such as lysine and cysteine.
How are animal proteins better than vegetable proteins?
Many plant sources of protein contain more than meat, but they still lack key amino acids.
What foods contain animal protein?
The main sources of animal protein are almost all types of 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 - 29g. Even if you don't eat meat, you can still get animal protein from foods such as eggs and milk, cheeses, yogurts. These products contain 7 to 10 grams of animal protein per 100 gram serving. Some food products 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 that the body needs. First of all, they provide us iron, an important 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 the human body is easiest to digest them. Other foods containing animal protein - milk and oily fish - are also necessary for bone health, because they contain calcium. Beef, shellfish, dairy and poultry are also good sources. zinc. In addition, foods with animal proteins also provide us with a vitamin B12.
There are also lean animal proteins, such as low-fat dairy products, skinless chicken breasts, egg whites, and lean beef, that are low in fat and calories. Foods with fatty animal proteins, such as whole cheese, beef with visible fat, and chicken with skin, are considered unhealthy in terms of their saturated fat and cholesterol content. But, for example, oily fish, low in saturated fat, is a source of long-chain omega-3 fatty acids for the body, which help reduce the risk of cardiovascular disease.
Animal protein in foods.
|
Products |
Serving weight |
The amount of protein, g |
|
Chicken breast with skin, fried | ||
|
Turkey breast with skin, fried | ||
|
Beef, lower part, no fat, braised | ||
|
Pork fillet, baked | ||
|
Pork on the rib, braised | ||
|
Beef, fillet, baked | ||
|
Lamb, square | ||
|
Duck with skin, roasted | ||
|
Chicken fillet with skin, fried | ||
|
Chicken leg with skin, fried | ||
|
Hard boiled egg |
2 eggs (100 g) |
Animal protein in meat and eggs
|
Products |
Serving weight |
The amount of protein, g |
|
Atlantic herring |
1 fillet (143 g) | |
|
Cuttlefish | ||
|
Salmon (canned) | ||
|
Octopus | ||
|
Tuna fillet | ||
|
Telapia | ||
|
king crab | ||
|
shellfish | ||
|
mussels | ||
|
Sardines in tomato sauce (canned) | ||
|
mackerel atlantic |
1 fillet (146 g) | |
|
scallops | ||
|
Shrimps | ||
|
squids | ||
|
Hamsa, canned in oil | ||
|
Flounder |
Animal protein in seafood
Pros and cons of animal proteins
Benefits of Animal Protein Sources: Animal products (meat, fish, eggs, and milk) contain all of the essential amino acids. Animal products may contain protein in a more concentrated form.
Cons of Animal Protein Sources: Animal products often provide an excess amount of protein - on average, 2-3 times more than needed. This causes poisoning by protein breakdown products, creates an extra load on the liver and kidneys, and “washes” calcium out of the bones. Animal products, along with protein, contain a huge amount of harmful components such as saturated fats, cholesterol.
About 20% of the human body is made up of protein. Since our body does not store protein, it is very important to get enough of it every day.
Protein can be obtained from both plants and meat. Some argue that the protein source doesn't matter. Others suggest vegetable is better. Let's compare both types of protein.
Amino acid profile
Once in the stomach, the protein is broken down into amino acids, which are used for almost all metabolic processes in the body.Different types of protein contain different types of amino acids: while animal protein is well balanced, some plant proteins are low in certain amino acids. For example, tryptophan, licin and isoleucine are often lacking in vegetable proteins.
Animal proteins are complete
In total, there are about 20 amino acids, which human body used to build proteins. Your body produces essential and non-essential amino acids. But it cannot produce all of them without exception, so some of the proteins must come from the diet.
Animal products contain a protein that is similar in composition to that found in the human body. Such proteins are called complete, because they contain all the essential amino acids that the human body needs.
Beans, lentils, nuts are considered incomplete sources of protein because they do not contain one or more essential amino acids (there are eight in total).
Nutrients
Proteins tend to come "bundled" with other nutrients. These are vitamin D, docosahexaenoic acid (DHA), one of the most important omega-3 fats; heme iron (better absorbed than the plant-based form of iron); zinc.But by analogy, many nutrients found in plants while not found in animal products. For example, these are flavonoids, dietary fiber, catechins.
Meat can cause disease
Although red meat is a source of complete proteins, some studies have linked its consumption to an increased risk of heart disease. True, these risks mainly relate to the use of processed (smoked, salted, bacon) meat.Plant Protein Benefits
A vegetarian diet brings many health benefits. Vegetarians have lower weight, cholesterol and blood pressure. As a result, they have a lower risk of stroke, cancer, and cardiovascular disease.
Diets high in plant-based protein help control weight. A study of 120,000 men and women over the age of 20 found that an increase in the amount of nuts eaten resulted in weight loss.
Just one serving a day of beans, lentils or chickpeas increases satiety and helps you lose weight.
The benefits of animal products
Poultry, fish, and low-fat dairy products are also healthy, although they are often portrayed as less healthy than plant-based foods.
Regular consumption of fish is also good for the heart, according to observations of 40,000 men, one serving of fish per week reduces the risk of cardiovascular disease by 15%.
Women who ate a single egg for breakfast reported a fuller feeling of fullness compared to a bagel-based breakfast.
Conclusion
All proteins are made up of amino acids, although the amount and type of each amino acid varies depending on the source of the protein.
Animal protein is more complete in amino acid composition, vegetable proteins are usually devoid of some of the essential amino acids needed by the body. Therefore, for the greatest health benefits, it is better to eat a diet rich in vegetable protein, as well as eat meat obtained from pasture-raised animals.
Vegetarians should diversify their diet in order to get all the necessary amino acids. Those who eat meat should not forget about plant foods.
Thus, the secret to health is a varied diet that is not too high in processed meats, legumes, grains, greens. But only a person who values \u200b\u200bits health can make such a diet and follow it.
Vegetable protein is considered to be incomplete. Most fitness instructors advise their athletes to focus on animal protein, not counting protein derived from plant foods. Is this approach justified? Or are bodybuilders just wasting their time chasing more expensive animal protein?
From the point of view of science
Numerous studies indeed prove that vegetable protein is absorbed worse than animal protein. But if you believe the scientific data, if you look at the numbers, and not believe the phrases from the Internet unprovenly, we will see that not everything is so bad with the digestibility of vegetable protein. Let us analyze the usefulness of vegetable protein in comparison with its counterparts of animal origin. So, the best source of protein, eggs, are absorbed by our body by 100%. Chicken egg is the best source of animal protein. We will talk about the benefits of egg white in a separate article, but for now let's compare egg white (100%) or milk protein(100%) with other vegetable protein sources. Let's take, for example, buckwheat porridge, of which bodybuilders count only carbohydrates. The digestibility of protein from buckwheat is 66%. At the same time, protein from corn is absorbed by 60%, and oatmeal for breakfast will give you another 57% of the declared amount of protein. Yes, it is not 100%, as is the case with milk or eggs. But the scientific point of view shows that vegetable protein is quite complete, although it is not 100% absorbed by our body.
Amino acid profile
But what's the difference? Why protein from animal foods is absorbed much worse than the same protein from plant foods. Are there really some amino acids in animal protein that are not the same that allow bodybuilders to grow muscle and not suffer from protein starvation? No, the amino acid composition of animal and vegetable protein does not differ. However, the number and proportionality of amino acids is really different. And it affects the amount of digested food.
Compare and analyze
To understand why animal protein is more complete than plant protein, and how to get the complete proteins our muscles need from plant-based foods, we will do something that no one usually does. We will compare the amino acid composition of food of animal and vegetable origin. So let's go. We take 102 grams chicken egg, 400 ml of milk, 97 grams of buckwheat and 104 grams of oatmeal. We analyze the amino acid composition of 12.8 grams of protein in these products.
Chicken egg Milk Buckwheat Oatmeal
Arginine 0.84 g 0.49 g 0.95 g 0.74 g
Valine 0.88 g 0.76 g 0.66 g 0.55 g
Histidine 0.32 g 0.36 g 0.3 g 0.26 g
Isoleucine 0.68 g 0.76 g 0.48 g 0.46 g
Leucine 1.11 g 1.13 g 0.81 g 0.81 g
Lysine 0.93 g 1.04 g 0.65 g 0.49
Methionine 0.39 g 0.33 g 0.17 g 0.16
Methionine + Cysteine 0.67 g 0.44 g 0.39 g 0.43 g
Threonine 0.57 g 0.61 0.49 g 0.41 g
Tryptophan 0.17 g 0.2 g 0.19 g 0.2 g
Phenylalanine 0.69 g 0.7 g 0.5 g 0.58 g
Phenylalanine + Tyrosine 1.2g 1.44 g 0.74 g 1.06 g
What do we see if we look closely at the amino acid composition of animal and plant products? We see a lack of valine, isoleucine, leucine, lysine and methionine. Moreover, the lack of leucine is a critical factor, because the latter Scientific research show that the amount of leucine strongly affects protein digestibility. In addition, there is such a thing as a limiting amino acid. In this case, it is lysine, which is not enough for the correct proportion of both cereals.
Making vegetable protein complete
Does this mean we should move away from plant-based protein and focus only on animal protein? No, it doesn't. You can make vegetable protein complete. First, you need to mix protein food animal origin with herbal products. This significantly increases the digestibility of vegetable protein. In addition, during a buckwheat or oatmeal meal, you can take BCAAs, as well as pharmacy methionine. Or you can simply buy complex amino acids and take them while eating plant foods. Particular attention should be paid to leucine.
You can simply drink porridge with milk, making the resulting vegetable protein more complete.
Findings:
Vegetable protein is absorbed much better than is commonly believed. Protein from some plant sources is good protein.
Animal protein is better absorbed than vegetable protein. It is useless to argue with this fact.
Plant proteins are less digestible due to their poor amino acid profile.
You can make a plant protein complete by improving its amino acid profile by adding synthetic amino acids.
The digestibility of vegetable protein increases if it is consumed together with proteins of animal origin. 