Protein is an essential nutrient that is crucial to Canadians' overall health and well-being. It is responsible for repairing and building muscle tissue, supporting immune function, and maintaining healthy skin, hair, and nails. However, not all protein sources are created equal, and dietary protein quality is as important as the quantity consumed.
According to Don Layman, Ph. D., a renowned expert on dietary protein, dietary protein quality is determined by its amino acid composition and ability to meet the body's needs for essential amino acids. The body cannot synthesize essential amino acids, so they must be obtained through diet.
High-quality dietary protein sources contain all essential amino acids in the appropriate proportions. These include animal-based proteins such as meat, fish, eggs, and dairy and plant-based sources such as soy, quinoa, and hemp. In contrast, low-quality dietary protein sources are deficient in one or more essential amino acids. These include most plant-based sources such as grains, legumes, and nuts.
Consuming high-quality dietary protein is essential for several reasons for Canadians. First, it helps to promote satiety and feelings of fullness, which can aid in weight management. Additionally, it supports the growth and repair of muscle tissue, which is especially important for athletes and adults as they age.
Timing is also an essential factor in Canadians' dietary protein consumption. Research has shown that consuming protein immediately after exercise can help promote muscle protein synthesis and enhance recovery. This is because exercise creates a window of opportunity for muscle growth and repair, and consuming protein during this time can help to maximize the benefits.
The debate over whether animal or plant protein is better for Canadians’ health has been ongoing for many years and will likely continue for many more. While both types of protein are essential for maintaining good health, some key differences set them apart.
We know this when looking closer at the benefits of animal protein versus plant protein from a scientific perspective.
Animal protein, found in meat, fish, eggs, and dairy products, is a complete protein because it contains ALL the essential amino acids our bodies need. These amino acids are crucial for building and repairing body tissues and are an excellent source. In addition, animal protein is rich in nutrients such as iron, vitamin B12, and zinc, which are difficult to obtain from plant-based sources.
Research has shown that animal protein can help promote muscle growth and repair, making it an ideal choice for athletes and older adults. As mentioned above, animal protein is also associated with improved bone health, as it contains high calcium levels and other bone-building nutrients.
Conversely, plant protein, found in sources such as legumes, nuts, and seeds, is not complete because it needs more than one or more essential amino acids. However, it is possible to create a complete protein meal by combining different plant-based protein sources, such as rice and beans.
Plant protein is rich in fibre, vitamins, and minerals, which can help reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers. It is also lower in saturated fat and cholesterol than animal protein, making it a healthier choice for those looking to reduce their intake of these nutrients.
Research has shown that consuming plant-based protein can help to lower blood pressure, reduce cholesterol levels, and improve insulin sensitivity. This makes it an ideal choice for those looking to improve their health and reduce their risk of chronic diseases.
By incorporating animal—and plant-based protein sources into your diet, you can help ensure that you get all the nutrients your body needs to thrive.