Animal or plant-based protein: Which one do we choose?

Protein is one of the more widely known and highly revered macronutrients (nutrient required in large amounts) compared to fats and carbohydrates. Some chase after it like starving Great White sharks after a ten-hour fast and some do not think about protein at all when eating their oh-so-delicious meals. However, a controversy surrounding protein made its way into the realm of nutrition in recent years: Should we eat plant protein or animal protein? Plant protein is any protein sourced from what grows from the ground: legumes, vegetables, grains, and any other plant. Animal protein is protein coming from sea and land animals, like meat, seafood, milk, and eggs.

A study conducted by Sanjeev Budhathoki and colleagues in Japan and published in August 2019 on Jama Internal Medicine, closely examined this topic. This study followed 70,696 male and female participants from 45 to 74 years of age over the span of four years, with a follow-up conducted 16 years later. To create a baseline level for comparison, none of the participants had a history of cerebrovascular disease, ischemic heart disease, or cancer. Each participant's intake of protein was recorded, including whether the protein was of animal or plant origin. At the end of the study, the researchers observed an association between intake of plant or animal protein and mortality rates.

The participants who ate more plant sources of protein instead of animal sources presented reduced risk of death from cancer and heart disease. For example, substitution of 3% of calories from red meat protein was associated with lower total (HR, 0.66; 95% Cl, 0.55-0.80), cancer-related (HR, 0.61; 95% Cl, 0.45-0.82), and cardiovascular disease-related (HR, 0.58; 95% Cl, 0.39-0.86) mortality.

In conclusion, if you eat more plant-based proteins compared to animal-based, you may improve your overall health and reduce the risk of major chronic diseases.

Interested in reading more about this topic? Where's where: https://www.ncbi.nlm.nih.gov/pubmed/31449285

https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf

https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

https://www1.nyc.gov/site/doh/health/health-topics/protein.page