Meat or lentils? An old question that returns today in a modern guise. What does your body really need and which proteins are the best? The answer is not as simple as it may seem, but it is key to a healthy and balanced diet.
Proteins are the basic building block of our body, and without their regular intake, immunity, regeneration or In everyday life, we most often encounter two sources of protein. Animal proteins have the reputation of being the “stronger”, while vegetable proteins are the lighter and healthier ones. In reality, however, it is much more about what amino acids the given source contains and how varied our diet is.
Proteins can also be taken in the form of dietary supplements. But there are also some that you should rather avoid:
How amino acids differ and why they matter
Proteins are made up of amino acids that the body uses to build tissues. Nine of them are essential for humans and must be regularly received from food. The sources are therefore divided according to whether they contain this nine in full. Animal proteins are ideal in this regard. They have a full spectrum of amino acids and the body can absorb them well. Although plant sources are also rich in protein, they often do not contain the full spectrum of amino acids.
But this does not mean that vegetable protein is not enough. When legumes, grains or nuts are combined correctly, the result is also a complete protein. A classic example is bread with peanut butter or rice with beans. Thanks to this, even a vegetarian diet can cover all the needs of our body.
The overall variety of the menu thus plays a big role. People who eat a variety of plant proteins will, in most cases, build up the full amino acid spectrum without much effort. That’s why experts warn that protein quality isn’t the only factor to watch out for. It is important how much protein we take in and how regularly we supply it to the body.
Selection of resources according to taste and lifestyle
Animal proteins bring the advantage of high utilization and often also other nutrients, for example vitamin B12 or well-absorbable iron. Eggs, fish or yogurt are therefore a popular choice not only among athletes. On the other hand, it is necessary to take into account the composition of some products. For example, processed meats have a high content of salt and saturated fat, which increases the risk of cardiovascular problems when consumed frequently.
Plant sources, on the other hand, have the advantage of containing fiber, minerals and often healthy fats. Lentils, chickpeas, tofu, quinoa or chia seeds are foods that not only help with protein intake, but also support overall digestion. In recent years, research has also shown that replacing part of the animal protein with vegetable protein can contribute to reducing the risk of modern civilization diseases.
What to put on your plate
Whether you choose meat or lentils depends mainly on your lifestyle. Sports-minded people often prefer animal sources because they offer quickly available and complete protein. Plant-based options require more planning, but in sufficient quantities and in the right combination, they can provide the body with everything it needs.
A simple rule is thus the most important for an ordinary person. The amount of protein in a day plays a much bigger role than exactly where it comes from. You don’t have to eliminate meat completely, and you don’t have to immediately reject plant sources. The ideal way is a healthy mix of both, which will support the body and not burden it in the long term.
