If you want to supplement protein, you should eat more meat? You must eat enough of this kind of food

Mention protein supplementation

Many people's first reaction is to eat meat and eggs

But there is also a protein

Often ignored by everyone

That's plant protein

As one of the three major nutrients, protein is an important raw material for building and repairing body cells. It can promote body metabolism and provide energy for the human body.

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In daily life, we get protein from food from two major sources: animal protein and plant protein.

Plant protein is protein extracted from plants. Common sources include soybeans, peas, lentils, chickpeas, quinoa, nuts and seeds.

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This protein contains no cholesterol, almost no saturated fat, and is rich in unsaturated fatty acids. It is relatively low in fat and calories (except for nuts) and is widely used in products such as plant milk and protein bars.

In January 2019, the report released by the Lancet EAT Special Committee proposed the concept of "planetary health diet". The report recommends increasing fat while reducing the intake of refined grains, processed foods and added sugars. Plant protein is the main source of protein, emphasizing eating more plant foods, less animal foods, and more unsaturated fats rather than saturated fats.

Plant Protein

Plant protein usually contains more dietary fiber and less saturated fat, which can effectively promote gastrointestinal motility, delay blood sugar spikes, and is more friendly to diabetic patients.

However, plant protein lacks certain amino acids essential to the human body, such as lysine, tryptophan, threonine, etc.

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Animal protein

The composition of animal protein is similar to that of protein in the human body, and its utilization and digestibility are generally better than plant protein. It can not only maintain the health of adults, but also promote the growth and development of children.

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However, when consuming animal protein, you will also consume more cholesterol and saturated fatty acids. Too much animal protein may cause a series of health problems, such as obesity, dyslipidemia, etc.

It should be noted that there is no absolute advantage or disadvantage between plant protein and animal protein, and the two cannot replace each other. They should be properly matched to form a balanced diet, and mixing and matching is the way to go!

1

Complementary Matching

In order to improve the quality of dietary protein, a certain amount of high-quality protein should be ensured in the diet. Generally, animal protein and soy protein are required to account for 30% to 50% of the total dietary protein. In addition, the complementary effect of proteins and necessary amino acid fortification should be fully utilized to improve the quality of dietary protein.

For example, eating the protein in grains (such as rice and wheat) together with the protein in beans (such as soybeans and black beans) can provide a richer variety of amino acids and more comprehensive nutrition.

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If you still don’t know how to eat, you can refer to the suggestions of the food pyramid:

Image source: Dietary Guidelines for Chinese Residents

Special advice for vegetarians:

Being a vegetarian does not mean being healthy. Vegetarians should be respected. Those who choose to be vegetarians are recommended to choose lacto-ovo vegetarianism. It is not recommended for infants, children, pregnant women, people with weak constitutions and the elderly to choose a completely vegan diet. People who have chosen to be vegetarians should pay more attention to a reasonable diet, take appropriate nutrient supplements, eat a scientific and nutritious vegetarian diet, and be healthy every day.

Vegetarians (vegan, lacto-ovo vegetarian, fish-lacto-ovo vegetarian) can choose a balanced vegetarian diet, ensuring that at least one of the three meals contains whole grains or beans. Soybeans and their products are rich in high-quality protein and are a good source of protein for vegetarians, such as soy milk, tofu skin, and soybean sprouts.

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In addition, vegetarians should try to eat more seaweed and mushrooms. These foods are relatively high in minerals and vitamins and can serve as an important source of iron and zinc for vegetarians.

Vitamin B12 is almost exclusively found in animal foods, and vegetarians need to obtain it through fortified foods (such as fortified cereals, plant milk) or supplements. Fermented soy products (such as miso and natto) can provide a small amount, but it is not enough to meet the needs. It is recommended to supplement 2.4 micrograms per day.

2

Learn the correct cooking method

It is recommended to use steaming, boiling and other cooking methods first, which will cause relatively less nutrient loss. Frying and stir-frying will not only increase the loss of nutrients, but also increase the intake of high calories such as fat.

Protein is an essential nutrient for maintaining health

Whether it is animal protein or plant protein

Each has its own advantages

Through reasonable matching and scientific cooking

We can make better use of these proteins

Provides comprehensive nutritional support for the body

Statement: This article is a medical-related educational popular science article. It does not involve specific treatment methods or medical behaviors and cannot replace hospital visits.

Experts who reviewed this article

References

[1] Chinese Nutrition Society. Dietary Guidelines for Chinese Residents[M]. People's Medical Publishing House. 2022

[2] Ge Kezuo. Encyclopedia of Chinese Nutrition Science[M]. People's Medical Publishing House, 2004.

[3] Lu Xin, Lu Fengyin, Sun Qiang, et al. Research progress on sensory quality and nutritional safety of plant protein meat[J]. Grain and Oils, 2024, 37(6):6-10.

[4]Willett W, Rockström J, Loken B, Springmann M, Lang T, Vermeulen S, Garnett T, Tilman D, DeClerck F, Wood A, Jonell M, Clark M, Gordon LJ, Fanzo J, Hawkes C, Zurayk R, Rivera JA, De Vries W, Majele Sibanda L, Afshin A, Chaudhary A, Herrero M, Agustina R, Branca F, Lartey A, Fan S, Crona B, Fox E, Bignet V, Troell M, Lindahl T, Singh S, Cornell SE, Srinath Reddy K, Narain S, Nishtar S, Murray CJL. Food in the Anthropocene: the EAT-Lancet Commission on healthy diets from sustainable food systems. Lancet. 2019 Feb 2;393(10170):447-492. doi: 10.1016/S0140-6736(18)31788-4. Epub 2019 Jan 16. Erratum in: Lancet. 2019 Feb 9;393(10171):530. doi: 10.1016/S0140-6736(19)30212-0. Erratum in: Lancet. 2019 Jun 29;393(10191):2590. doi: 10.1016/S0140-6736(19)31428-X. Erratum in: Lancet. 2020 Feb 1;395(10221):338. doi: 10.1016/S0140-6736(20)30144-6. Erratum in: Lancet. 2020 Oct 3;396(10256):e56. doi: 10.1016/S0140-6736(20)31828-6. PMID: 30660336.

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