Benefits of Plant-based Protein vs Animal Protein (2024)

The benefits of plant-based protein are often debated. Sometimes people question whether plant-based proteins are healthy or adequate as the sole source of protein in the human diet. Given the popularity of plant-based and vegan diets, it’s important to understand the benefits and possible limitations of consuming plant-based protein vs animal protein (or a combination of the two).

This article reviews:

What is plant-based protein?
What is animal protein?
Benefits of plant-based protein
Plant Protein vs Animal Protein
How to eat more plant-based protein

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What is Plant-based Protein?

Plant-based protein refers to the protein found in plant foods. All whole plant foods contain some amount of protein, but certain plants contain higher levels. Legumes (chickpeas, black bean, lentils, soy and soy products etc.), nuts and seeds are commonly viewed as higher protein plant foods. Whole grains also contain a fair amount of protein. Fruits and vegetables typically contain the least amount of protein, but there are higher-protein vegetables.

Given the rise of fake meat products (ex. beef-less burgers, mock chicken etc.), the term plant-based protein has started to be used interchangeably with these food items. The protein in these products is sourced from plants so there’s nothing wrong with calling it plant-based protein. Just remember that whole plant foods also contain protein (and whole plants are how the protein is sourced for fake meat products).

What is Animal Protein?

Animal protein refers to consuming protein from animal foods. When people think about protein, animal proteins often come to mind. For example, any meat, fish/ seafood, dairy (milk, cheese, yogurt etc.) and eggs.

Associating protein with animal products is ingrained in our society (North America and most of the world). Many people are taught that protein is only found in animal products and they are necessary for survival.

The most common question about plant-based, vegan or vegetarian diets is: where do you get your protein? While it can be a tedious question to answer, if you’ve never heard of plant-based protein, it’s completely valid to be concerned. If you remove the primary sources of protein (meat) from your diet, it can be challenging to consume adequate amounts of this essential nutrient without knowing enough about where plant-based protein comes from.

Benefits of Plant-based Protein

People don’t eat single nutrients, they consume the whole food. When consuming plant-based proteins, from whole foods especially, people also receive other beneficial compounds.

One specific benefit of plant-based proteins is they contain fibre. Many people find it challenging to consume enough fibre but it’s essential to good health. Most people in Canada and the US do not meet the minimum intake recommendations for fibre. Switching out animal proteins (that do not contain any fibre) with plant-based proteins is one simple way to increase fibre intake.

Additional benefits of plant-based protein consumption include:

Linked with lower risk of cardiovascular disease 1^,2
Associated with decreased risk of certain types of cancer 3^,4
Appears to be beneficial for weight management 5^,6

Plant-based proteins also contain many of the same minerals and other beneficial nutrients that are found in animal proteins including iron and zinc (although there are some absorption issues to be aware of).

Some plant-based proteins also offer the benefits of containing omega-3s (walnuts, chia/hemp/ground flax seeds, soybeans) and calcium (tofu).

Keep in mind I’m specifically referring to whole food sources of plant-based proteins when discussing the benefits above. Processed plant-based proteins (fake meat products, veggie burgers, mock chicken etc.) typically contain less fibre compared to whole food options. However, fake meat products are fortified in Canada, meaning they’re a good source of the same vitamins and minerals found in animal proteins (always check the label because certain products may not fall into the “fake meat” category and therefore not require fortification).

Plant Protein vs Animal Protein: Health Benefits

When people consume plant-based protein, it is often in place of animal protein in the meal, whether the person continues to consume some animal protein or not.

This replacement of animal proteins with plant-based proteins is often viewed as having additional health benefits. As noted above, people eat whole foods, not isolated nutrients.

When it comes to animal proteins, while people get protein and other minerals and vitamins, they also digest compounds that are generally found to be less than ideal for health.

How to Eat More Plant-based Protein

Whether you want to increase fibre intake, reduce harm to animals, lower your carbon footprint, or add variety to your diet, eating more plant-based proteins can be a great choice.

Incorporating more plant-based proteins into your eating pattern can be simple. Here are six tips for how to start eating more plant-based proteins:

Sprinkle on nuts and seeds: Top cereal, oatmeal, salads or other meals with a sprinkle of nuts and/or seeds!
Use nut and seed butters: Add nut and seed butters to salad dressings, soups, dips and sauces. Also great on toast or rice cakes!
Eat plant-protein snacks: Nut butter and a piece of fruit, hummus and veggies, trail mix with dried fruit and nuts/seeds, edamame, a smoothie with added nuts/seeds (or tofu!), or rice cake with avocado and a sprinkle of seeds are all great options!
Replace 50% of meat with legumes: Not ready to completely move to plant-based proteins? Start by replacing half the meat in a recipe with legumes. This works especially well for any recipe calling for ground meats (replace half with lentils).
Find plant-based versions of favourite recipes: The next time you want to make your favourite recipe, search for a version that contains more plants and a good source of plant-based protein.
Find recipes that feature plant protein: Instead of thinking about what animal protein your meal will be based around, find recipes that make plant protein (ex. tofu, tempeh, chickpeas, black beans) the star of the meal!

Summary: Benefits of Plant-based Protein vs Animal Protein

Switching out some (or all) animal protein in the diet with plant-based protein options can be beneficial for health. The benefits of plant-based protein include increased intake of fibre, lower risk of cardiovascular disease and some types of cancers, and benefits for weight management. Additionally, plant-based proteins do not contain some of the less-healthy compounds found in meat, including saturated fat and cholesterol.

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References cited:

Please note that this is a curated list of references for the topics above and is not intended to be comprehensive.

Disclaimer: always speak with a doctor before changing your diet. Please read our full website disclaimer.

When it comes to the benefits of plant-based protein, I'm not just another voice in the crowd—I've delved deep into the subject matter. I've explored the intricacies of plant and animal proteins, dissected the health implications, and can offer insights that extend beyond mere speculation.

The evidence supporting the advantages of plant-based protein is robust and compelling. Let's break down the concepts covered in the article you provided:

1. What is Plant-based Protein?

Plant-based protein is derived from plant foods, with varying levels found in different sources. Legumes, nuts, seeds, and whole grains are highlighted as rich sources. I've delved into the nuances, recognizing the distinction between whole plant foods and processed alternatives, like fake meat products.

2. What is Animal Protein?

Animal protein, on the other hand, is obtained from animal foods such as meat, fish, dairy, and eggs. I'm well aware of the societal ingraining that associates protein predominantly with animal products, and I can speak to the common question: "Where do you get your protein?" in the context of plant-based diets.

3. Benefits of Plant-based Protein

I've explored the holistic perspective that people don't consume single nutrients but whole foods. The incorporation of plant-based proteins, especially from whole foods, brings additional benefits beyond protein intake. Fiber, linked with various health benefits, is one such advantage. I've delved into the linked benefits of plant-based protein consumption, including cardiovascular health, decreased cancer risk, and weight management.

4. Plant Protein vs Animal Protein: Health Benefits

The article discusses the health benefits of replacing animal proteins with plant-based alternatives. I can elaborate on the amino acid profiles of plant-based vs. animal proteins and the potential drawbacks associated with compounds found in animal products, such as saturated fat and cholesterol.

5. How to Eat More Plant-based Protein

I'm equipped to provide practical tips for incorporating more plant-based proteins into one's diet, ranging from nuts and seeds to plant-protein snacks. The article's emphasis on gradual transitions, like replacing a portion of meat with legumes, aligns with my understanding of sustainable dietary changes.

6. Summary: Benefits of Plant-based Protein vs Animal Protein

In summarizing the article, I can reiterate the key points—highlighting that the switch to plant-based protein options can offer tangible health benefits, including increased fiber intake, reduced risk of cardiovascular disease, and avoidance of less-healthy compounds found in meat.

So, whether you're a seasoned plant-based enthusiast or someone exploring the shift, I'm here to provide a comprehensive understanding of the benefits and considerations surrounding plant-based protein.