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Animal or plant protein: which is more beneficial to the human body?
Animal or plant protein: which is more beneficial to the human body?. Eat less red meat and more beans.
How important is protein to life?
As early as 1838, Dutch scientist Gerrit Mard discovered that living things cannot survive without protein, so protein has always been hailed as the “foundation of life.”
There are many sources of protein, but have you ever thought about animal protein or plant protein, which one is more beneficial to the human body?
The absorption rate of animal protein is high, but eating too much has hidden dangers. Various proteins in the human body are composed of more than 20 kinds of amino acids, of which nine kinds of amino acids cannot be synthesized by the human body and must be obtained through food.
Most animal protein contains all the essential amino acids, and the absorption rate can reach more than 90%; the plant protein mostly lacks 1-2 kinds of essential amino acids, and the absorption rate is only about 40%.
However, animal foods often contain too much calories, fat, cholesterol, etc. A large amount of consumption will not only increase the risk of obesity, but also increase the possibility of a variety of chronic diseases.
Therefore, for some patients with obesity and cardiovascular disease, when the intake of meat needs to be controlled, plant protein foods can be appropriately selected. Of course, maintaining proper animal protein intake is also necessary.
The absorption rate of plant protein is low, but it helps to live longer
A researcher at the National Cancer Institute of the United States, combed and analyzed the relevant data of 237,000 male participants and 179,000 female participants collected from 1995 to 2011.
In the daily energy intake, for every 3% increase in the proportion of vegetable protein (not animal protein), the risk of premature death can be reduced by 10%.
In 1,000 kcal calories, for every 10 grams of vegetable protein that replaces animal protein, the risk of death for men and women can be reduced by 12% and 14%, respectively.
If plant proteins such as tofu are used to replace eggs, the risk of premature death for men and women is reduced by 24% and 21%, respectively. Substituting plant proteins such as beans for red meat such as beef can reduce the risk of premature death for men and women by 13% and 15%, respectively.
In addition, a study published in the British Medical Journal also found that regardless of body weight, the intake of animal protein is associated with high blood cholesterol levels, and the intake of plant protein is associated with low blood cholesterol levels. As far as long-term health is concerned, replacing part of the red meat with plant proteins such as tofu will help you live longer.
How to eat protein?
People must follow the principle of balance and reasonableness when ingesting protein. For the general population, adequate protein intake is enough, not the more the better.
Eat enough food based on weight
The proper amount of protein should be taken according to each person’s weight
Eat less red meat and more beans
In today’s diet, the intake of animal food and fat is increasing rapidly. It is recommended to appropriately increase the intake of soy protein, especially soybeans and soy products, and control the intake of red meat and processed meat.
Learn to match nutrition
Although eating more beans and less red meat is more helpful for longevity, most plant foods do not have complete protein. They usually lack one or more essential amino acids. Complementary proteins will work together. For example, rice with beans; peanut butter on whole wheat bread.
(source:internet, reference only)