Eggs and chicken? Or paneer and pulses? What is the best source of protein? We dissect this protein debate further to know which protein sources are best for you - read on.   

This debate is never ending: Which one is better - protein from plant sources or protein from animal sources? There are proponents and opponents of both. But leaving the debate aside, what one should focus on is - How to get adequate protein through diet. The recommended dietary allowance of protein for an average Indian adult is 0.8 to 1 gm per kg body weight. 

However, a 2017 survey shows that 73 percent of Indians are deficient in protein and the average intake is about 0.6 gm per kg body weight.

Why do we need protein? 

Protein is known to be the building blocks of our body. Almost 20 percent of our body is made up of protein. Since our body cannot store protein, it is essential to get enough protein through diet each day. 

When we eat protein-rich foods, proteins break down into amino acids, which are required for almost all metabolic functions of the body. We get dietary protein from two different food sources - animals and plants. 

The neverending debate - animal vs plant protein 

The question that always bothers us is that - Is plant and animal protein the same or different? 

Well, plant and animal protein are not the same. They significantly differ in the types of amino acids they contain. Animal protein is believed to have a good mix of the essential amino acids (nine essential amino acids -histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine). In contrast, plant proteins lack in a few. 

Now wait, don’t draw a stringent conclusion over here about which one is the best source of protein. It is not all bad news for vegetarians. There are a lot of benefits of consuming plant proteins too, read on. 

Animal & plant proteins: Sources and benefits 

The best sources of animal protein are 

• Meat 
• Red meat
• Chicken 
• Eggs 
• Dairy 

The best sources of plant protein are

• Beans - chickpeas, black beans, kidney beans, black-eyed peas 
• Lentils and pulses - all kinds of dals, sprouts 
• Fruits and vegetables - Peas, spinach, sweet corn, mushrooms, broccoli 
• Nuts & seeds - Chia seeds, hemp seeds, pumpkin seeds 
• Soy products - soybeans, tofu, soy milk 
• Whole grains - quinoa 

Remember, when you consume proteins, you don’t consume proteins in isolation. Each food rich in protein provides you with other essential components - fibre, healthy fats, vitamins, etc. Picking a food that gives you maximum benefits is a wise thing to do. 

Here is a table for you to compare the protein content in some of the common plant and animal sources 

Benefits of consuming animal-based proteins: 

Most foods rich in animal protein have the following components in them: 

Vitamin B12: It is mainly found in fish, meat, poultry and dairy products. It keeps the nervous system healthy, delays the ageing of the brain and prevents anaemia. 

Vitamin D: It is found in oily fish, eggs, and dairy to keep bones healthy and strong. It prevents bone diseases like osteoporosis in the later stages of life.  

DHA: Docosahexaenoic acid (DHA) is an essential omega-3 fat found primarily in fatty fish. Improves brain health and prevents premature loss of grey cells. 

Heme-iron: It is predominantly found in meat, especially red meat. It is absorbed easily by the body and prevents iron-deficiency anaemia. 

Zinc: Found in animal protein sources, such as beef, pork and lamb. It helps in developing immunity and boosts a host of other metabolic functions. 

Benefits of consuming plant-based proteins

While plant-based proteins might not have all the essential amino acids, they provide fibre, antioxidants, and other phytonutrients absent in animal-based proteins. 

There are benefits of consuming them too. Here are a few: 

Lower risk of heart diseases: Some studies suggested that eating a diet rich in plant-based proteins lowered blood pressure, cholesterol levels and heart disease risk than eating a standard diet or a healthy high-carb diet. 

Reduce the risk of type || diabetes: One small study found that replacing 2 servings of red meat with legumes 3 days per week improved cholesterol and blood sugar in people with type II diabetes. 

Aid weight management: One study concluded that eating one serving of beans, chickpeas, lentils or peas per day can increase satiety and lead to better weight management and weight loss.

A table for you to understand how much protein you get from plant and animal sources: 

The verdict

Remember, some animal-based proteins like red meat (processed red meat) have been associated with the risk of cardiovascular diseases. However, lean meat like poultry, fish, and egg are still considered the best animal protein sources when taken in moderation. 

Here are few things you should keep in mind when choosing your protein source

• For meat-eaters, avoid having processed meat and choose from lean poultry, fish and eggs. 

• Vegetarians should include a variety of plant-based proteins and other foods to meet their protein requirements and get all the essential amino acids needed. For instance, cereals are generally deficient in lysine (a type of amino acid) and the protein we get from pulses or legume contain low amounts of methionine. However when both cereal and pulses are present in the diet in a proper proportion,  protein from these two sources supplement each other and ensure that all amino acids are available. An example of such a food combination is - idli and sambhar. Here is the recipe https://www.youtube.com/watch?v=ncLN9J7GeD4

Some food combinations that vegetarians can try to get adequate protein from different combinations of foods are as follows: 

• A combination of plant and animal protein works best to ensure you get a variety on your plate without compromising on the benefits of protein. 

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