Families, don’t just focus on meat, eggs and milk when it comes to protein! You may be eating too little of this “treasure” protein

When it comes to protein, many people's first reaction is animal foods such as chicken breast, steak, and boiled eggs.

But do you know that those seemingly inconspicuous soy products, nuts, and whole grains on the table are also "invisible members" of protein supplementation! If you only focus on big fish and meat to supplement protein, your body may miss out on many important nutrients.

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How important is protein?

If you compare the human body to a car, protein is the raw material for making engines, tires, steering wheels, etc. Your muscles, immune cells, digestive enzymes, and even your hair and nails all rely on protein to build. It can be said to be the cornerstone of life.

Protein plays a major role in human health in the following aspects:

1

Provide energy

As one of the three major nutrients, protein is an important raw material for building and repairing body cells, promoting body metabolism and providing energy for the human body. Protein can be broken down into amino acids to provide energy (each gram of protein provides about 4 kcal of calories).

2

Building and repairing organizations

Protein is a basic component of cells and tissues such as muscles, skin, bones, hair, etc. Protein helps repair damaged tissues, such as wound healing and muscle recovery.

3

Enzymes and metabolic functions

Many enzymes are proteins that catalyze chemical reactions in the body, supporting digestion, energy metabolism, and cell function. Proteins are involved in metabolic processes, helping to break down food and convert it into energy.

4

Hormones and signaling

Some hormones (such as insulin and growth hormone) are proteins that regulate physiological functions such as blood sugar levels, growth and development, and reproductive function. Proteins are also involved in signaling between cells, ensuring that the body's systems function in a coordinated manner.

5

Transporting and storing nutrients

Some proteins, such as hemoglobin, transport oxygen, nutrients, and metabolic waste products. Other proteins, such as ferritin, store minerals and other important substances.

6

Supports muscle function

Proteins in muscles, such as actin and myosin, are responsible for muscle contraction and movement. Protein is also key to muscle growth and repair, and is especially important for fitness and sports people.

7

Maintain normal immune function

Antibodies are proteins that recognize and neutralize pathogens (such as bacteria and viruses), protecting the body from infection. Proteins are involved in the production and function of immune cells, maintaining the body's normal immune capacity.

How much protein do we need every day? For healthy adults, my country's dietary guidelines generally recommend that protein intake should account for a reasonable proportion of 10% to 15% of the total daily energy supply. For a person weighing 60kg and doing moderate physical activity, this is about 0.8 to 1 gram per kilogram of body weight.
my country's latest dietary reference intakes (DRIs) recommend that adult women consume 55 grams of protein per day and men 65 grams.

The Underrated Plant Protein

When it comes to protein supplementation, many people's first reaction is animal foods such as beef, mutton, chicken breast, and boiled eggs.

Animal foods are indeed rich in protein, and their amino acid composition pattern is closest to human needs, and they are high-quality proteins. However, we should not forget a kind of protein - plant protein.

The current recommendation is that healthy adults generally require 30% to 50% of their daily protein to come from high-quality sources, mainly meat, eggs, milk, and soy foods. Here we must remind everyone that soybeans are rich in protein, with a content of up to 35% to 40%, and have a relatively reasonable amino acid composition, making them also high-quality protein.

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The other 50%~70% we need can come from other proteins, mainly including grains, beans and other foods. Cereals contain about 8% protein. Although the protein content is not high and it is not high-quality protein, cereals are our staple food and we eat a lot, so it is still an important source of protein for us in our daily life.

Plant Protein vs Animal Protein

Which one is better?

Animal protein and plant protein are like the knight-errant partners in martial arts dramas, each with its own unique skills and complementary shortcomings.

Proteins from animals such as meat, eggs and milk are high-quality proteins, with an amino acid composition pattern closest to that of humans and the highest absorption and utilization rate in humans. However, proteins from animals also have weaknesses. For example, meat, especially pork, beef and mutton, usually contains more saturated fat and cholesterol. Animal offal and fat contain more saturated fat, cholesterol and carbohydrates. If you eat a lot of meat regularly, you will increase the risk of chronic diseases such as high blood lipids, high cholesterol and obesity.

But there are no such worries for protein from plant sources. Plant-derived protein has no cholesterol and much lower saturated fat content. In addition, plant-derived protein foods are rich in dietary fiber and contain some other healthy plant ingredients, such as soy isoflavones and plant sterols. Therefore, plant protein also plays an important role in human health.

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Although the amino acid composition of some plant proteins is not perfect, such as rice lacks lysine and soybeans have less methionine, the combination of the two can make up for the shortcomings. The amino acid utilization rate of the "rice + tofu" combination is 50% higher than that of rice alone. Therefore, as long as the food is well matched, plant protein can also provide great nutritional value to the human body.

Since people have been eating more and more meat in recent years, eating more protein from plant sources may be more beneficial to our health.

A 2024 Harvard University study showed that plant protein intake is associated with a longer healthy lifespan. Compared with people who consume less, people who consume more plant protein in middle age are 46% more likely to live to a healthy old age. The opposite is true for animal protein. For every 3% increase in animal protein energy intake, the likelihood of living to a healthy old age decreases by 6%. Moreover, people who consume more plant protein have a lower risk of chronic diseases such as heart disease and a lower overall mortality rate.

In general, protein is not a black-and-white multiple-choice question. The smart way to eat it is to let animal protein and plant protein "team up". This can make our diet more diverse and healthier.

References

[1] 2013 edition of Dietary Reference Intakes for Chinese Residents.

[2] Yang Yuexin, Ge Keyou. Encyclopedia of Chinese Nutrition Science (2nd Edition). People's Medical Publishing House, 2019.

[3] Ardisson Korat AV, Shea MK, Jacques PF, Sebastiani P, Wang M, Eliassen AH, Willett WC, Sun Q. Dietary protein intake in midlife in relation to healthy aging - results from the prospective Nurses' Health Study cohort. Am J Clin Nutr. 2024 Feb;119(2):271-282. doi: 10.1016/j.ajcnut.2023.11.010. Epub 2024 Jan 17. PMID: 38309825; PMCID: PMC10884611.

[4] Neuenschwander, M., Stadelmaier, J., Eble, J. et al. Substitution of animal-based with plant-based foods on cardiometabolic health and all-cause mortality: a systematic review and meta-analysis of prospective studies. BMC Med 21, 404 (2023). https://doi.org/10.1186/s12916-023-03093-1

[5] Song M, Fung TT, Hu FB, Willett WC, Longo VD, Chan AT, Giovannucci EL. Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality. JAMA Intern Med. 2016 Oct 1;176(10):1453-1463. doi: 10.1001/jamainternmed.2016.4182. Erratum in: JAMA Intern Med. 2016 Nov 1;176(11):1728. doi: 10.1001/jamainternmed.2016.6538. PMID: 27479196; PMCID: PMC5048552.

Planning and production

Author: Ruan Guangfeng, Deputy Director of Kexin Food and Health Information Exchange Center

Review丨Zhang Yu, researcher/PhD, Chinese Center for Disease Control and Prevention, national health science expert

Planning丨He Tong

Editor: Wang Mengru

Proofread by Xu Lailinlin