Proteins are necessary for critical processes such as immune function, cell processes, cell structure, the maintenance and growth of muscle mass, and many others. It is essential to consume enough protein daily.
Proteins can be obtained from many food sources, both plant-based and animal-based.
Proteins are made up of amino acids. The human body uses about 20 different amino acids to build proteins. The body can produce some amino acids on its own, but it must obtain nine of them, known as essential amino acids, through its diet.
Generally, animal proteins are complete, as they contain all nine essential amino acids.
While some plant-based proteins (soy, chia, spirulina, hemp, some vegetables, nuts, ...) are also sources of complete proteins, many other plant-based foods are considered incomplete proteins. This is why people who follow a vegetarian or vegan diet consume different sources of plant-based proteins, thereby ensuring they obtain all essential amino acids.
Diets rich in plant-based proteins are linked to many benefits. Compared to diets rich in animal protein, they have been associated in several studies with benefiting blood sugar control, reductions in blood pressure, lower body weight, lower cholesterol levels, a reduced risk of cardiovascular accident, a reduced risk of developing type 2 diabetes, and even a lower risk of contracting cancer.
This is not to say that the consumption of all animal protein is negative, as the consumption of animal protein is also associated with some health benefits. While unprocessed and processed red meat have been associated with a higher risk of disease, other animal proteins such as fish, eggs, and poultry have not been linked to negative health outcomes. Environmental criteria, animal cruelty, or fattening and production processes are another matter.
It is advisable to follow a varied and balanced diet, as well as a healthy lifestyle that should include daily physical activity.