Animal Protein – The Most Important Questions And Tips

Word has gotten around that meat is not necessary every day. But isn’t it important to provide the body with protein? Here you can find out how much animal protein is recommended per day, where it is still in it and how it compares to vegetable protein.

Is Animal Protein Unhealthy?

Meat no longer has the best reputation today – it is considered to be harmful to the climate and unhealthy, especially if it comes from factory farming. Many people, therefore, want to avoid animal protein for ethical and health reasons. They prefer to eat vegetarian or vegan. An intolerance to animal protein can also lead to this decision. Anyone who does without meat and fish and possibly also eggs and dairy products should find out about proteins and their content in food in order not to fall into a state of deficiency. Because the body needs a certain amount of the macronutrient – too little is just as harmful as too much protein.

Animal protein vs. vegetable protein

In principle, an adequate supply can also be ensured with vegetable protein. However, the body cannot utilize the protein as well as that from the animal. Anyone who eats a steak absorbs the protein it contains better than from a bean stew. And: Animal protein contains the essential amino acids in a ratio that is optimal for us. However, those who cleverly combine plant protein from different sources and ensure a varied diet with grain products, vegetables, legumes, etc. usually do not suffer from a deficiency.

What vegan protein sources are there to meet my protein needs?

The daily protein requirement can be covered by various vegan protein sources. Legumes are particularly good for this because they are rich in vegetable proteins. But some types of vegetables and grains, as well as nuts and seeds, also help to ensure adequate protein intake as part of a vegan diet.

In order to eat a balanced diet and provide the body with the best possible care, an adult should consume around 0.8 grams of protein per kilogram of body weight. As the basic building blocks of all human cells, proteins are significantly involved in many vital processes. In doing so, they fulfill many different tasks. They strengthen the tissue, for example, are involved in the transport of oxygen or fight off pathogens in the form of antibodies.

Accordingly, a lack of protein can severely impair health. With insufficient protein intake, physical and mental performance initially decreases. The immune system can also be impaired, making the body more susceptible to infectious diseases such as colds or gastrointestinal infections. If the protein deficiency persists over a longer period of time, fluid accumulation in the tissue, so-called edema, can occur. Hair loss and muscle weakness can also be consequences of a protein deficiency.

While omnivores easily get their protein needs from dairy and other animal products, vegans have to resort to plant-based sources to avoid deficiency. Legumes such as beans, peas, or lentils are suitable vegan protein sources. 100 grams of dried kidney beans have a protein content of 24 grams. The same amount of soybeans contains 38 grams of protein, while 100 grams of lentils contain 23 grams of protein. Soybeans are particularly versatile. The legumes can be integrated into dishes in the form of tofu as well as soy schnitzel or soy sausages. Soy drink and soy yoghurt can be used for cooking or eaten on their own and provide the body with the vital protein.

In addition to legumes, various other types of vegetables are also suitable as vegan protein sources. Mushrooms, porcini, and other types of mushrooms can support the protein supply, as can spinach, chard, kale, broccoli, Brussels sprouts, or savoy cabbage. Many types of fruit also provide proteins, but the proportion is significantly lower than that of vegetables.

Good vegetable protein suppliers can also be found among the various types of grain. 100 grams of wheat germ has a protein content of 29 percent. 100 grams of whole grain wheat still contain 11 grams of protein. The so-called “superfood” quinoa contains 12 grams of protein per 100 grams, the millet-like pseudocereal amaranth even 14 grams. Rye, wild rice, and buckwheat are also suitable vegan sources of protein, as is dehusked spelt.

Nuts and seeds usually also have a high protein content and can thus support the protein supply of vegans. Peanuts contain 30 grams of protein per 100 grams, and pumpkin seeds even 35 grams. 100 grams of flaxseed contains 22 grams of protein, and the same amount of sunflower seeds contains 26 grams. Protein-rich nuts and seeds also include pistachio nuts, pine nuts, and sweet almonds.

It is important to alternate between the sources of protein. This ensures that you are supplied with all the essential protein building blocks. Do you want to create a vegan and balanced nutrition plan? Then click here for more information.

Exercise and protein intake

So the question of whether animal protein has benefits is largely theoretical. If you don’t do competitive sports or have to pay special attention to your protein intake for other reasons, you can’t go wrong with a balanced diet, even without animal products. Only professional athletes often prefer quark, meat & co. or consume shakes based on casein and whey, which are obtained from milk. Since the body absorbs them faster, they are considered to be more regeneration-promoting than vegetable protein sources. But there are also examples that show that competitive sports at the highest level are possible without animal protein.

Conclusion: It’s all in the mix! Just eat a variety of foods, and your body will absorb both animal and vegetable protein and get the necessary amino acids. It is not necessary to put meat or dairy products on the plate with every meal. The organism gets everything it needs from the food throughout the day.