Are Plant-Based Proteins Really Better?

Healthy diets in sports and plant-based diets are becoming increasingly popular. However, while they garner significant interest, they often face criticism.

In particular, discussions frequently arise regarding how to best meet protein needs. The question that typically arises is – are plant-based or animal proteins superior?

This is precisely the question we will delve into in today's post, elucidating which protein sources are more beneficial and how you can effectively incorporate these insights into your daily routine.

Amino acids – the fundamental building blocks of protein

Proteins can be broken down into their fundamental building blocks, known as amino acids, which include around 20 different amino acids. Proteins sourced from food are decomposed into their amino acids within the human body and subsequently converted into body proteins.

For instance, if you consume a protein-rich diet and engage in regular weight training , some of the proteins in your food are converted into muscle tissue. In addition to their recognized function as muscle builders, they also play a crucial role in the development of enzymes, hormones, and various other protein structures within the body.

Some amino acids can be synthesized by the body, while others must be obtained through dietary intake. Specifically, the body cannot synthesize eight amino acids on its own – hence, these are referred to as essential amino acids and must be consumed through food. One of these, histidine, is classified as semi-essential, being vital for children but only partially essential for adults.

The following amino acids are categorized as essential:

Given that essential amino acids must be ingested through the diet, it's advisable to take a closer look at protein sources. For example, 100 grams of oats contain 13.5 grams of protein, with more than a third being essential amino acids. This categorizes oatmeal as an excellent protein source. However, how can you distinguish a healthy protein source, and how can you compare them effectively?

What constitutes a good source of protein?

In nutritional science, the so-called biological value is often utilized to gauge the protein quality. This metric indicates how effectively a food protein can be transformed into the body’s own protein structures.

The chicken egg, assigned a reference value of 100, serves as the standard comparison. Foods or combinations of foods that can be utilized more efficiently than egg protein boast a biological value exceeding 100. Meanwhile, those that convert less easily into endogenous structures carry a value below 100.

Which is better – animal or plant protein?

If we assess the quality of protein sources based on their biological value, animal proteins generally outperform plant-based options. Meat, fish, and dairy products typically range from 80 to 90. Plant-based protein sources , conversely, primarily place within the somewhat lower range of 60 to 80.

Nonetheless, with clever planning and thoughtful combination of plant-based protein sources, individuals can often maintain adequate protein levels without relying heavily on animal protein. The combination of soy and rice can yield a value of 111, while beans paired with corn results in a value of 99. It is crucial to maintain a 1:1 ratio for both combinations – meaning 50 percent beans and 50 percent corn.

Naturally, these combination principles also apply to the mixed consumption of animal and plant foods. The highest biological value emerges from combining 36 percent whole eggs and 64 percent potatoes, allowing for a potential biological value of 136.

Thus, it’s challenging to definitively state which is superior: animal or plant proteins. Both sides present their own set of advantages and disadvantages. Animal protein sources , when evaluated independently, generally exhibit a higher biological value and often a higher protein content. However, they also tend to contain more cholesterol and saturated fatty acids, which have been linked to a variety of health issues.

Meanwhile, plant-based protein sources are typically lower in cholesterol and feature healthier fatty acids, although they tend to be less protein-rich. Nevertheless, when paired appropriately, individuals can easily meet their protein requirements with plant-based foods, avoiding the negative health effects associated with the intake of unhealthy fats.

The best plant-based protein sources at a glance

Therefore, if you're looking to incorporate plant-based foods while still meeting your protein needs, it's essential to consider both the individual protein content and the biological value of these foods. Grains and legumes stand out as the most protein-rich plant foods and can achieve exceptionally high biological values when combined.

For instance, oatmeal and whole grains contain around 13 percent protein. Pseudocereals such as quinoa also shine with over 14 percent protein. Additionally, these foods are high in fiber and packed with vitamins and minerals, making them an important component of a healthy diet.

Granular protein-rich supercrackers

These supercrackers can be prepared quickly and easily with healthy and purely plant-based ingredients packed with numerous nutrients and vitamins.

Preparation time 15 min.

Cook Time 35 min.

Total time 50 min.

Servings: 18

Calories: 100 kcal

Ingredients

• 3 tablespoons Pumpkin seeds
• 3 tbsp Flaxseed Crushed
• 3 tbsp Sunflower seeds
• 8 tbsp Sesame seeds
• 4 tbsp Oatmeal
• 80 g Wheat flour
• 90 g Buckwheat flour
• 1 tsp Reinweinstein Baking powder
• 1 1/2 tsp Salt
• 2 tablespoons Linseed oil

For sprinkling

• 3 tablespoons of Mixed seeds and seeds of your choice , e.g. pumpkin seeds, flax seeds, sunflower seeds,...

Preparation

• Preheat the oven to 170°C circulating air.
• Line a rectangular baking pan (approx. 32cmx24cm) with baking paper.
• Mix pumpkin seeds, flax seeds, sunflower seeds, sesame seeds, oatmeal, both flours, baking powder, and salt in a bowl.
• Add the oil and 125 ml of water and use the kneading hooks of the food processor or hand mixer to create a relatively firm dough. If the dough is too firm, add a little more water.
• Roll out the dough evenly between two sheets of baking paper (approx. 30 cm x 20 cm).
• Peel off the top baking paper. Place the dough on the bottom baking paper in a rectangular baking pan (approx. 32cmx24cm). If necessary, use your fingers to press the dough to the edges.
• Using a knife, cut the dough into 18 pieces.
  
• Sprinkle the mixed seeds on top of the dough and press down firmly with your fingers.
• Bake the crackers in the oven (middle) for about 35 minutes.
• Remove the tray and allow the pastries to cool for a short while.
• Carefully divide along the previously marked points to yield 18 pieces.
• Let the crackers cool completely on a wire rack.

Nutritional values

Calories: 100 kcal

However, legumes significantly surpass cereal products. For instance, soybeans, lentils, and beans typically contain approximately 20 to 25 percent protein each. Nuts, seeds, and kernels are also noteworthy. For example, chia seeds contain about 17 grams of protein per 100 grams, flaxseeds total 25 grams, and sunflower seeds also exceed 20 grams. The breakfast products from the Verival Sport Range typically contain a blend of nuts, seeds, kernels, or protein powders derived from them to provide essential amino acids.

Covered Green Protein Waffles with Cottage Cheese

Ingredients

• Green protein wafer
• 4 tsp cottage cheese
• Cress
• Cucumber

Preparation

• Spread cottage cheese on the protein wafer.
• Add a sprinkle of cress and slices of cucumber.

When cereals and legumes are combined, the biological value can be increased alongside the protein content. This ensures that your body receives a greater amount of protein that can be utilized more efficiently. A classic example of this combination is porridge.

The foundation of this is oats, which, alongside their high protein content, are also abundant in healthy carbohydrates, fiber, and micronutrients. By incorporating a dash of flaxseed, sunflower seeds, or chia seeds, and topping it with nuts, you’ll achieve a wholesome meal.