Protein is an essential macronutrient that our bodies need to function properly. Choosing healthy protein sources is important for maintaining good health and preventing disease. But with so many options, from lean meats to plant-based proteins, how do you know which proteins are the healthiest?
What is protein and why do we need it?
Protein is a nutrient made up of amino acids, which are the building blocks of many body tissues including muscle, bone, skin, hair, and more. Protein has a number of important functions, including:
- Building and repairing tissues
- Making enzymes, hormones, and other body chemicals
- Forming antibodies to fight infection
- Transporting nutrients throughout the body
- Supporting proper growth and development in children, teens, and pregnant women
Getting enough protein is crucial for maintaining good health. Health authorities recommend that 10-35% of your daily calories should come from protein. The exact amount you need depends on your age, sex, activity level and health goals.
Animal vs plant proteins
Protein comes from both animal and plant sources. Some good animal sources include:
- Meat: beef, pork, lamb, etc.
- Poultry: chicken, turkey
- Fish and seafood: salmon, tuna, shrimp, etc.
- Eggs
- Dairy products: milk, yogurt, cheese
Some good plant sources include:
- Beans: chickpeas, kidney beans, lentils, etc.
- Nuts and seeds: almonds, walnuts, chia seeds, etc.
- Soy products: tofu, tempeh, edamame
- Grains: quinoa, oats, rice, etc.
- Some vegetables also contain small amounts of protein, such as spinach and broccoli
Benefits of animal vs plant proteins
Both animal and plant proteins provide the essential amino acids our bodies need. However, there are some differences in their nutritional profiles:
| Benefits | Animal Protein | Plant Protein |
|---|---|---|
| Complete protein | Yes | When combined properly |
| Essential amino acids | Contains all | When combined properly |
| Iron | Good source | Contains non-heme iron |
| Zinc | Good source | Moderate amounts |
| Vitamin B12 | Excellent source | None unless fortified |
| Fiber | None | Rich source |
| Saturated fat | Can be high | Very low |
As shown, animal proteins provide all the essential amino acids and are rich sources of vitamins and minerals like iron, zinc and vitamin B12. However, they can also come with high amounts of saturated fats. Plant proteins when combined properly can provide all the essential amino acids. They also give you fiber and contain little to no saturated fat.
Healthiest animal protein sources
For the most health benefits, choose leaner, less processed animal proteins. Here are some of the top healthy animal protein choices:
Skinless poultry
Chicken and turkey tend to be low in fat when the skin is removed. Go for breast meat over wings, thighs and legs which are fattier cuts.
Fish and seafood
Fatty fish like salmon, mackerel and sardines are full of heart-healthy omega-3 fatty acids. Shellfish like shrimp and clams are also good choices.
Eggs
Eggs provide high quality protein in addition to vitamins, minerals and antioxidants like lutein and zeaxanthin. Go for whole eggs which are more nutritious than just egg whites.
Low-fat dairy
Dairy products like milk, Greek yogurt and cottage cheese can be great protein sources. Choose low-fat, nonfat or fat-free versions when possible to limit saturated fat.
Lean cuts of beef, pork and lamb
Choose tenderloin, sirloin or 93% lean ground meat to get your red meat fix with less saturated fat.
Soy products
Soy foods like tofu, tempeh and edamame beans are plant proteins but are complete proteins rich in essential amino acids. Choose minimally processed options.
Healthiest plant protein sources
Plant proteins can vary more in their amino acid composition. Combining certain plant proteins ensures you get all essential amino acids. Healthy plant-based protein options include:
Beans and lentils
Kidney beans, chickpeas, black beans and lentils are excellent plant-based protein sources full of fiber, vitamins and minerals.
Nuts and nut butters
Almonds, walnuts, cashews and nut-based spreads like peanut or almond butter deliver protein, healthy fats and fiber.
Seeds
Chia, hemp and pumpkin seeds are very high in protein for their small size. Flax, sunflower and sesame seeds also provide smaller amounts of plant protein.
Whole grains
Opt for less processed whole grains like quinoa, oats, brown rice, bulgur wheat, farro, buckwheat and amaranth for some protein, fiber and nutrients.
Sprouted grain breads and pastas
Products made from sprouted grains like Ezekiel bread and Banza chickpea pasta provide more protein and nutrients than traditional refined grains.
Soy foods
As mentioned, minimally processed forms of soy like tofu, tempeh, natto and edamame are complete plant proteins full of essential amino acids.
Pea protein powder
Pea protein powders have a neutral taste and can provide an easy protein boost for smoothies, baking and other applications.
Lean animal vs. plant proteins: which is healthier?
For optimal health, a balanced approach combining both lean animal proteins and plant-based proteins is ideal for most people. Animal proteins provide all essential amino acids and are more easily digested, especially for growing children, teens, older adults and athletes with higher protein needs. Plant proteins provide additional benefits like fiber, antioxidants, healthy fats and phytochemicals with anti-inflammatory benefits. By incorporating a mix of both animal and plant proteins in your diet, you can maximize the nutritional value and health benefits of the protein you consume.
Special considerations
Allergies and intolerances
Those with food allergies, sensitivities or intolerances like lactose intolerance need to avoid problematic proteins and choose alternate options that are better tolerated.
Vegetarians and vegans
Vegetarians and vegans can get sufficient protein from plant sources but need a variety and combination of foods like grains, legumes, nuts, seeds and soy foods to ensure adequate essential amino acids.
Athletes and bodybuilders
Athletes and those looking to build muscle mass have higher protein needs, which animal proteins are better suited to maximizing muscle growth and repair. Whey protein shakes are a common supplemental protein source.
Weight loss
Higher protein diets can aid weight loss by reducing appetite and decreasing calorie intake. But choose lean proteins and watch portion sizes to prevent excess calories.
Seniors
Many older adults don’t eat enough high quality protein, which can lead to loss of muscle mass. Seniors should include a protein source with every meal and snack.
General guidelines
To maximize the health benefits of protein in your diet, follow these guidelines:
- Eat a variety of protein sources, including both plants and lean animal proteins.
- Balance protein intake with other healthy foods like fruits, vegetables and whole grains.
- Watch your portion sizes, especially with higher fat meats and proteins.
- Choose minimally processed options as often as possible.
- If following a vegetarian, vegan or restricted diet, pay attention to getting all essential amino acids.
- Time protein intake around exercise to best support fitness and muscle building goals.
- Talk to your doctor or dietitian if you have specific concerns around getting adequate protein in your diet.
Conclusion
Protein is a crucial part of any healthy diet. Choosing the healthiest sources involves understanding the differences between animal and plant-based proteins. For most people, incorporating a balanced mix of lean animal proteins and plant proteins is ideal for supporting good health, muscle growth, satiety and weight control while limiting risks from excessive saturated fat or processed meats. Pay attention to your individual needs, activity level and any dietary preferences or restrictions. With a little planning, you can get all the essential amino acids your body requires from a variety of delicious, nutritious protein-rich foods.