Animal proteins, vegetable proteins: are they equivalent?

 

Animal proteins, vegetable proteins: are they equivalent?

Animals, plants ... Proteins are precious allies for our health. How to choose them and associate them to make the most of their virtues?

      

What are proteins?

A protein, whether of animal, plant or bacterial origin, is a chain made up of twenty amino acids. Some of these amino acids are said to be essential for our body because it is unable to synthesize them itself in sufficient quantities. These amino acids must be provided through food.

Our body then uses them during digestion for the synthesis of its own proteins, which enter into the composition of cells, tissues, organs, but also enzymes, antibodies, hormones, neurotransmitters ...

The essential amino acids: tryptophan, lysine, methionine, phenylalanine, threonine, valine, leucine, isoleucine, histidine.

Animal and vegetable proteins… What's the difference?

Proteins are found in foods of animal origin (meat, fish, eggs, cheese, etc.) or vegetables (cereals, legumes, oilseeds), but their nutritional value is not equivalent.

Animal proteins give the body a more complete protein supply than vegetable proteins because they have all the amino acids that the body needs. However, they are richer in lipids, which can cause cholesterol.

Source: Anses

Vegetable proteins are less rich in amino acids: they lack lysine for cereals and methionine for legumes. For a vegetarian diet, tofu and tempeh (fermented soybean paste) are good alternatives to meat because they are great sources of protein. To avoid deficiencies, it is important to combine cereals and pulses: semolina + chickpeas, corn + red beans + rice, quinoa / oats + tofu ...

The combination of cereals and legumes provides better digestion. Richer in complex carbohydrates and fiber, these proteins facilitate digestive comfort, reduce the risk of overweight or cardiovascular disease. If the amounts are sufficient and with a good combination, there will be no deficiency.

What are our protein needs?

According to figures from ANSES, an adult needs 0.83g / kg / d of protein. A 60 kg person should therefore consume between 50g and 60g of protein per day. With age, however, we eat less, digest more difficultly and become deficient more quickly. For seniors, especially those suffering from undernutrition, it is recommended to increase the protein doses between 1.2g and 1.5g / kg / day, or consume between 70g and 90g.

While it is important not to go below these numbers so as not to be deficient, also be careful not to exceed them. Above 2g / kg / day, the nitrogen contained in proteins becomes toxic to the kidneys which eliminate them.

Proteins per 100g

Animal

Plant

Canned tuna

31g

Spirulina

65g

Red meat

26g

Raw soybeans

35g

Canned sardines

26g

Hemp seeds

30g

Chicken breast

22g

Dried parsley

29g

Fish

19g

Peanut butter

25g

Egg

13g

Pumpkin seeds

25g

White cheese

7g

Red beans

22g

 

 

 

 

 

Almonds

22g

Tempeh

18.5g

Spelled

15g

Nuts

15g

Quinoa

14g

Buckwheat

13g

Cooked pasta

12g

Tofu

11.5g

Cooked lentils

10g

Chickpeas

9g

Rice

3.5g