Is Plant Protein Better Than Meat?

Plant-based diets seem to be growing in popularity—from the Mediterranean diet to the vegan diet to the raw food diet. Before adopting a plant-based diet, though, it's important to understand the difference between animal and plant proteins.

Our experts lay out what you need to know.

Is There a Difference Between Animal and Plant Proteins?

Animal proteins are usually complete proteins, meaning they contain all nine essential amino acids necessary for muscle growth and repair. Examples of complete animal proteins include:

• Eggs
• Dairy products
• Poultry
• Beef
• Pork

Plant proteins, on the other hand, are often incomplete sources, meaning they don't have all the essential amino acids. Plant proteins include foods like:

• Nuts
• Grains
• Legumes
• Seeds
• Veggies

"Even though not all plant products provide complete sources of protein, by eating a variety of them, you can still get all the amino acids you need," says Brian Fertig, M.D., endocrinologist at JFK University Medical Center. "Plus, there are many health benefits that come from a diet that incorporates a variety of plant proteins and fewer animal proteins."

What Are the Health Benefits of Plant Proteins?

Plant proteins are an important source of nutrition and provide lots of health benefits:

• They may have fewer calories, less unhealthy fat and no cholesterol compared with animal protein.
• They provide nutrients like niacin, thiamine, B5, B6, B7, and vitamins A and K.
• Plant proteins provide fiber, which helps digestion and can reduce the risk of cancer, type 2 diabetes and heart problems. Fiber also helps keep blood sugar stable.

“Studies have found that eating multiple servings of plants per day can lower the risk of cardiovascular disease, stroke and heart attack,” says Adedayo Adebayo, RDN, registered dietitian and nutritionist at Bayshore Medical Center. “Animal proteins have all the essential amino acids your body needs, but they also have more unhealthy fat, which isn’t good for your heart.”

Are There Risks Associated with Eating Plant Proteins?

Plant proteins are often incomplete protein sources, meaning they don't have all nine essential amino acids needed for muscle growth and repair. Soy products such as tofu and edamame are an exception and are complete proteins. 

“Amino acid deficiency can result in decreased immunity, digestive problems, depression, fertility issues, lower mental alertness, slowed growth in children and other health issues,” says 

Nancy Cooper, RDN, CDCES, registered dietitian nutritionist and certified diabetes educator at the MOLLY Diabetes Education Center at Hackensack University Medical Center. “If you are on a vegan diet, eat a variety of different plant proteins over three meals throughout the day to get all the essential amino acids you need.” 

Eat a variety of plant products to ensure you don't become amino acid-deficient, especially these nearly complete protein sources:

• Quinoa
• Farro
• Black beans
• Buckwheat
• Chia seeds
• Hummus
• Peanut butter

If you rely mostly on plant sources for protein, it's also important to make sure you're getting enough vitamin B12. "Most of this nutrient is found in animal products, not plants, so if you're on a plant-based diet, look for foods that are fortified with vitamin B12 or consider taking a supplement to make sure you stay healthy," says Dr. Fertig.

Next Steps & Resources:

• Meet our source: Brian Fertig, M.D.
• To make an appointment with a primary care doctor near you, call 800-822-8905 or visit our website.

The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.