What is the difference between animal protein and vegetable protein foods?

Protein is a nutrient that is very important for repairing damaged body cells. Especially for children, protein is a nutrient that must be fulfilled to support their growth and development. Maybe you already know that there are two sources of protein that are usually consumed, namely animal protein with vegetable protein. Although both are proteins, what's the difference between the two? Consider the difference between animal protein and vegetable protein below.

Various differences between animal protein and vegetable protein

1. Have different amino acid content

Amino acids are the smallest structures of protein that will be absorbed in the body. Basically there are 20 types of amino acids that are used in the human body.

There are types of amino acids that are essential, as well as non-essential amino acids. Essential types of amino acids cannot be produced by the body alone, so they are very dependent on the food that enters the body. While these types of non-essential amino acids can be produced by the body itself, so they don't need to be obtained from outside.

For optimal results, the body needs all of these amino acids. Animal proteins such as meat, fish, poultry, eggs, milk and their products contain more complete types of essential amino acids than vegetable protein.

In contrast, vegetable protein foods such as nuts, including tofu and tempeh, do not have the complete range of amino acids such as animal protein, except for vegetable protein from soybeans.

Some sources say that the protein from soybeans is quite complete. However, there are two types of essential amino acids that are only found in small amounts in soybeans, so even though they are complete, their levels are not comparable to animal protein.

2. Animal protein sources have more vitamins and minerals

Food sources of animal protein tend to have higher micronutrients than vegetable protein sources. Sources of nutritional substances include:

Vitamin B12: Vitamin B12 is mainly found in fish, meat, poultry and dairy products. People who do not eat animal foods tend to be deficient in this nutrient.
Vitamin D: Vitamin D is found in many fatty fish, eggs and dairy products. Some plants may contain vitamin D, but it is the type of vitamin D in animals that is more easily absorbed by the body so that it is easier to use.
DHA (Deocosahexaenoic acid): is an omega 3 fatty acid found in fatty fish. DHA is very important for brain health. Unfortunately, DHA is difficult to obtain from vegetable sources.
Heme iron: This type of iron is mostly found in meat, especially red meat. This type of heme iron is more easily absorbed by the body than other types of iron, namely the non-heme iron found in plant foods such as spinach.
Zinc: Zinc is also mostly found in animal protein such as beef or lamb.

3. Vegetable protein does not contain cholesterol and saturated fatty acids

Even though animal protein sources look more nutritious, you must still be careful about consuming them. The reason is, most sources of animal protein contain cholesterol and saturated fatty acids.

This is the very opposite of vegetable protein. Vegetable protein does not contain cholesterol or saturated fatty acids. Eating vegetable protein can actually help lower blood cholesterol levels.

High cholesterol in animal protein can increase the risk of heart and blood vessel disease, cancer, obesity, and diabetes mellitus.

Reported on the page of the American Council of Science and Health, it turns out that there is a relationship between consumption of red meat, especially in processed form such as sausages and so on, with cardiovascular disease, such as heart attacks, strokes, and even cancer.

That's why, you must still be careful when consuming animal protein, and it's better to replace too much intake with vegetable protein.

Although vegetable protein does not contain cholesterol and saturated fatty acids, you also need to be careful with how it is processed. Do not let the processing of plant sources saturate your food with saturated fatty acids.

4. Vegetable protein helps you lose weight

Eating foods high in plant protein, as vegetarians do, has many benefits. Research shows that vegetarians tend to have lower body weight and have lower blood pressure levels.

Another study in JAMA Internal Medicine 2016, showed that from the results of comparisons of each group in the study, the group of people who consumed vegetable protein had a lower body weight than a group of people who consumed animal protein.

Vegetable protein foods can help control weight. This is because vegetable protein intake can lead to a feeling of fullness faster which will disappear longer, so this is very good for regulating the amount of food eaten and preventing weight gain.

Even though it has advantages and disadvantages, you still have to consume both of them in the recommended amount. Do not overdo it or not. If indeed you are confused about dividing the portion of food sources of animal protein with vegetable protein, you can consult a nutritionist.