Plant Based Protein Vs. Animal Based Protein - Biochemical Differences in Absorption and Utilization
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- Опубликовано: 5 июл 2024
- In this video Dr. Barker covers the biochemical differences between animal protein vs plant protein and the differences in absorption and utilization.
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No, this isn't another video telling you how you should eat, but one that actually explains the difference in how animal based protein vs plant based protein is absorbed and utilized in the body!
When it comes down to it, we need 20 amino acids to create our own proteins. 9 of these amino acids are essential, and 11 are non-essential, meaning we can manufacture them from other compounds in our bodies.
In general, animal proteins are 'complete' meaning they contain all 20 amino acids required for human health. In comparison, plant proteins are 'incomplete' meaning they don't contain all 20 amino acids - oftentimes, various plant foods must be combined to create a 'complete' protein.
What is the best protein? The one that works best for your body! Is plant protein better? Better for what?? Is plant protein healthier than animal protein? It depends on which factors you're defining health from!
You see, there is no perfect diet. There are many, many conflicting studies about the virtues of animal protein vs plant protein. If one digs into the science, all manner of negative and positive studies about plant based protein vs animal based protein can be found.
From a purely biochemical standpoint, animal proteins are more bioavailable, meaning it's absorbed with greater efficiency - the amino acids found in animal proteins are more easily assimilated into the body and incorporated into our own protein stores.
Plant protein on the other hand is less efficiently absorbed (less bioavailable) - that doesn't mean it's less healthy, it just means that when it comes to animal protein vs plant protein absorption, animal protein gets 'more miles to the gallon', so to speak than does plant protein.
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Disclaimer:
Dr. Jason Barker received his Doctorate of Naturopathic Medicine from Southwest College of Naturopathic Medicine in 2001. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. He is registered in Colorado where he maintains an active practice.
This content is strictly the opinion of Dr. Jason Barker and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from your personal physician. This video does not create a doctor-patient relationship between Dr. Barker and you. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Barker nor The Natural Athlete’s Clinic takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians and obtain a medical exam, diagnosis, and recommendation before beginning any nutrition, supplement or lifestyle program.
Thanks for watching!
You do a great job of breaking this down in an easy to understand manner. Thanks
Glad it was helpful!
This video was very helpful. Big thanks.
Hemp seed is listed as a complete protein. This means that it has all the nine nutritionally essential amino acids your body needs and can only get through your diet.
Then add a mix of others like lentils, MIX of beans, nuts, seeds, whole grains and you’re really set!
great informational video
I'm surprised this video has less than 1000 views after almost a year online. Very good info, and no bias towards anything except the facts, the facts being that no matter what it's fried food, sugar, alcohol, and other "common sense" stuff we know to avoid and limit and that if you eat a diverse assortment of "real food" then you're good to go.
Very good video.
Thank you Ken appreciate that!
It’s called media suppression, they don’t promote the truth they make more money promoting the echo chamber and the propaganda
People can do better without animals in their diet.
Excellent, thank you!!!
I follow Sean baker, Gab Lyon, Ken Berry, Cynthia Thurlow, and Paul Saladino. Most of those practitioners are carnivore/keto-ish! Sounds like animal based are more complete foods. It all comes down to "metabolic/nutritional type". Good info!!
Great video doc!
What's your take on plant based(a combination pea and brown rice isolates) protein powders?
How bioavailable are those?
Here's a good article covering that very question!
firstendurance.com/vegan-proteins-stack/
@@naturalathleteclinic Broken link, just fyi~
Thanks for the video, it has answered some of my questions about protein in plant-based diet.
I'm not a vegetarian/vegan myself but my main protein source came from plants because they're cheaper (like tempeh and tofu).
Is it true that in order for me to gain more protein from my soy-based protein like I listed above, I must take 50% more of it because the protein in those foods are not easily digested and some turn to waste?
I'd like your opinion about that, I'm on my way on building muscle mass and was thinking about that earlier.
Thank you very much
Great question! No, you don't need to consume 50% more protein - More protein doesn't always mean you'll be able to metabolize and incorporate, though. I would stick with 0.5 - 0.8 grams per pound of body weight and see how you do.
I have been waiting for an instructional video like this to come out for a long time. There is so much false advertising & out of context information out there, which causes people to misunderstand food labels and how it will affect them. Thank you thank you for this!
Glad it was helpful!
Can you please tell how to recover from wrist injury and what should we eat for quick recover I am an arm wrestler
Really can't say not knowing anything about your injury. I've got a few pages on different kinds of injuries here: www.naturalathleteclinic.com/collections/injuries
Then why does my Canadian government on its food guide recommend to eat plenty of fruits and vegetables , whole grains , and meat was only on the protein section along with legumes nuts and seeds. But then tells us to eat more plant base for protein
There is an incorrect assumption here that we need more protein. If people eat a rounded plant-based diet, plenty of protein is absorbed.
He just said it's more bio-available from animal sources which is quite probably true.
At the end he says those choosing to eat a plant based diet should make more effort to eat a wider variety of foods to compensate for that lower bio-availability but in my experience, almost all vegans think way more about what they eat (& endeavour to experiment) than non-vegans.
I'm very fit & athletic & I notice no difference in performance if I eat animal protein or not. I know people who are far far less active/strong/healthy than I am, but they have this belief that "I need eggs & occasional meat for the protein". None of them seem to ever have experimented outside that paradigm.
& I am agreeing with what you said btw!
Yes! Depending on your lifestyle (athlete) you will need more protein in general than a more sedentary person.
What are your views on The Game Changers NETFLIX Documentary*
I think it was too one-sided and took a lot of liberties with quite a bit of the info.
شدوا حيلكم يا تكنوية 😂❤️❤️
02:39 "...plant proteins are often incomplete because they don't contain all those essential amino acids ..."
As I know, ALL plants contain ALL amino acids just in different portions. So what's the truth?
False. All plants don't contain all the essential amino acids (a few do)..so, in order to get a complete protein from plant foods, you would need to combine different plants. Best example is combining beans and rice to get all 9 essential amino acids to make a complete protein.
@@naturalathleteclinic Thank you for the quick answer.
I'm sorry, I was wrong. I did some googling and found that "all plants contain all ESSENTIAL amino acids". Is it true?
I'm sorry I'm bothering YOU with this, but I couldn't find the source of that info and you seem to be an authentic person to ask. :)
No worries. A dietary protein is considered "complete" if it contains all 9 essential amino acids (essential means we have to get them from diet because we can't synthesize them). So a bit of nuance with what you found, yes, you could say that all essential amino acids are found throughout the plant world, but not every plant contains all 9 essential amino acids - hence plants are considered "incomplete" proteins whereas animal proteins are "complete" because they contain the 9 essential aminos (plus others). You would need to eat a combination of plants to make a complete protein. Here's an article about dietary amino acids: www.ncbi.nlm.nih.gov/books/NBK557845/
@@naturalathleteclinic Thanks again. I'll read the article. Have a nice day. :)
@@naturalathleteclinic but what about b12? Plant protein dont have that right?
Good talk. It’s not that difficult.
when I moved to a real meat based diet, my health improved a lot. Moved out of obesity and cured my insomnia
So a vegan should eat 30% more protein then they require if they were eating animal protein?
Nooo…they just need to be sure to eat a wide variety of protein-rich plant foods to ensure they’re getting all 20 (including the 9 essentials) amino acids needed for muscle building. The protein amount recommendations (number of grams) is the same for vegans as it is omnivores.
@@naturalathleteclinic ok, but you do agree that vegan sources of protein are 30% or more less bioavailably than animal sources? Because studies have shown this and if it was true seems logical that vegans would need to eat 30% more to reach their daily requirements.
@@jordanesquetyson8223 Assuming that non-vegans are eating just the right amount of protein to begin with, yes. But it's almost certainly the case that most people are eating more (far more?) protein than they need. Perhaps even as much as 30% more.
We need carbs? I never heard of an essential carb.
Not following you, sorry
All these animal proteins have been shown to be strongly correlated in multiple different ways to numerous diseases. There are many more nutrients in plant proteins that are beneficial to athletes as well so if you're eating all these animal protein you're doing double harm
what diseases? And how are they correlated? Just wondering because I used to think the same thing but now am realizing that the evidence is flawed and incomplete. More evidence continues to arise at the benefits of animal proteins (pastured and regeneratively raised, of course.)
@@thesoundsofearth4454 and where did COVID come from ?
You will build more muscle on animal protein or high protein diets, but how much more?
Think of it this way, you’ll get an extra drop of water in your bucket.
But you'll be missing out on exclusive essential nutrients only found in animal protein
Actually disagree, plants proteins are complementary proteins. It means they will complete each other, for example if you eat lentils and rice is complete protein. As long as you eat varieties of plants-based food you will get all essential amino acids.
Yes, absolutely you can combine plants to make complete proteins - that was stated in the video. This video is only about the biochemistry of absorption of plant vs animal proteins.
Think I'll stick with the original diet given to mankind in the garden of Eden, which BTW was a Vegan diet! After all the creator of life knows best, and if he created us to be Vegan chances are it's still healthier to eat that way as long as you know what to eat in that type of diet to give your body all the nutrients it needs. Oh, if you a Christian that's reading my post, think about this, There won't be any meat in heaven or the new earth, so you're gonna be a Vegan.
God said there will be no more death, or sorrow, and nothing shal profane or destroy. So, if that's the case who's gonna be killing those animals for you to eat? Answer, Nobody lol
This video is biased and disingenuous. I knew he was advocating for animal consumption when he kept exaggerating on what we need to do to get all essential amino acids from plants. Like saying we need a wide variety of plants to get all the essential amino acids which is a lie. We only need about three different plants if that. Broccoli actually has similar amounts of protein to steak per calorie contrary to what he said. And the fact that he mentioned anti-nutrients in plants, but didn't mention not one problem caused by meat consumption is the icing on the cake. If this video is about protein why did he go the extra mile to mention anti-nutrients in plants? And by the way, people who only eat plants have higher blood protein levels than those who eat meat. After all protein is created by plants not meat. Our bodies digest plants better than meat and plants are not carcinogenic nor do they contain igf-1 and cholesterol. I dare someone to try and debunk anything I just said.
Hi Branden - thank you for watching and commenting; let me see if I can address some of your comments.
First, this aim of this video was only to address the biochemistry of absorption of plant vs animal proteins - it’s neither for or against one particular diet. Personally, I don’t believe in a one-size-fits all diet. What works for one won’t work for another.
Second, the broccoli vs meat protein content is answered depending on how you look at it. I’ll leave this detailed article here for our readers: chanapdavis.medium.com/making-sense-of-conflicting-nutritional-claims-tips-from-a-scientist-165f89f4482e
Third, I mentioned anti-nutrients in plants, because again, this video is solely about the differences in ABSORPTION of plant vs animal proteins. I’m not promoting one diet or another, it’s only about the biochemistry of the proteins. It’s a fact that plants contain anti-nutrients that can interfere with enzymes. Animal proteins don’t have this feature. Here's a good paper detailing this: fppn.biomedcentral.com/articles/10.1186/s43014-020-0020-5
I’m curious about your statement that “people who only eat plants have higher blood protein levels than those who eat meat”. Which type of protein in blood? Albumin? Globulin? Or are you talking about fibrinogen, immunoglobulins or ?
Is there a reference for this because I’m genuinely curious about it.
As far as “Our bodies digest plants better than meat and plants” I’ll leave this here, which is just one of probably thousands of sources on this topic: pubmed.ncbi.nlm.nih.gov/31394788/
You also state “…nor do they contain igf-1..” You’re right, neither plants nor animal proteins contain IgF-1; but they both increase levels of this protein equally: pubmed.ncbi.nlm.nih.gov/33686453/
Lastly, carcinogenicity and cholesterol - these are health issues that are beyond the scope of this video. Again, not promoting one diet over another here, just laying out the biochemical differences in absorption.
The entire point of this video is for athletes to understand they may need a more complete plant protein diet in order to acquire the additional protein they need for performance. Nothing more, nothing less than this.
Thanks for watching, and commenting!
@@naturalathleteclinic I appreciate you taking this comment seriously. I have someone in my family who has gone extremist when it comes to people eating meat. He says “all meat is bad for you.” Every protein in meat comes from a plant.” “Meat is what causes cancer and mucus.” Etc… it’s been very hard because when someone gets sick he will say it’s because they eat meat. He’s very patronizing and condescending when he talks about it saying the only reason we eat meat is because American brainwashed us.. I’m trying to bring them back to a more moderate position but they won’t budge. These links help me build a more solid understanding of how food actually affects us. I appreciate it