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Proteína animal vs. vegetal [ciencia vs. sentimientos] PARTE 2

Animal vs. vegetable protein [science vs. feelings] PART 2

octubre 07, 2020

Hello MeatLover, as we explained in the first part of this post, it is very important to have enough quality protein intake for an optimal body functioning.

Protein intake is vital because it is the only way we have to get the 9 essential amino acids that our organism needs. Nevertheless, meat is not just protein. Micronutrients are as important, and meat is a vitamins and minerals powerhouse.


THE NUTRITIONAL SUPERIORITY OF MEAT

The following table represents in a very graphic way the differences between some of the considered more complete plant based protein sources against animal protein sources.

The values are calculated to get 25g of protein from ready to eat cooked food.


cooked food to get 25g of proteinBEEF SIRLOINCHICKEN BREASTBOILED EGG (WHOLE)BLACK BEANSQUINOAEDAMAME (SOY)
QUANTITY85g80,5g193g392g500g228g
CALORIES173133299345715296,5
CARBS0g0g2g47,5g132g22,8g
FATS11,9g2,9g21,2g1,2g11,1g9,1g

As we mentioned before, it is possible to get enough protein only from vegetables, but this implies a significant increase in calories intake and therefore an increase in body weight.


MEAT IS MORE THAN JUST PROTEIN

Focusing only in how much protein meat provides to defend the nutritional superiority of meat would be a huge mistake.

As a matter of fact, protein is the easiest nutrient to get from a plant based diet, there are a lot of protein sources in vegetables.

Perhaps it will be much more important the huge variety of micronutrients (vitamins and minerals) present in animal products. We don't talk just about vitamin B12 but about a large list of nutrients that are only present in animal products or that are present in a more absorbable or digestive way.

This table show the difference in vitamins and minerals for 100 g of product:


(*IU: in pharmacology, the international unit (IU) is a unit of measurement for the amount of a substance; the mass or volume that constitutes one international unit varies based on which substance is being measured, and the variance is based on the biological activity or effect, for the purpose of easier comparison across substances.international units



BlueberriesKaleBeefBeef Liver
Vitamin A (IU)---40 IU53,400 IU
Niacin (B3) (mg)0.4 mg0.5 mg4.0 mg17.0 mg
Vitamin B6 (mg)0.1 mg0.1 mg0.1 mg0.7 mg
Folate (B9) (mcg)6.0 mcg13.0 mcg4.0 mcg145.0 mcg
Vitamin B12----1.8 mcg111.0 mg
Vitamin C (mg)9.7 mg41.0 mgtrace27.0 mg
Vitamin D (IU)----trace19.0 IU
Vitamin E (mg)0.6 mg0.9 mg1.7 mg0.6 mg
Calcium6.0 mg72.0 mg11.0 mg11.0 mg
Iron0.3 mg0.9 mg3.3 mg8.8 mg
Phosphorus12.0 mg28.0 mg140.0 mg476.0 mg
Potassium77 mg228.0 mg370.0 mg380.0 mg
Zinc0.2 mg0.2 mg4.4 mg4.0 mg

This comparison only wants to highlight the existing differences. The goal isn’t to state which are better or worse foods.


VITAMINS

There are 3 vitamins that are not found in the appropriate amounts or that are not found in most vegetables:

  • Vitamin B12
  • Vitamin D3
  • Vitamin K2

By following a diet with no animal products there is a very likely risk of deficiency in B12. This vitamin, vital for the human body, can be obtained through some vegetables like mushrooms but to get enough quantities is almost crucial to eat meat or supplements.

Vitamin B12 is basic to make our DNA, RNA and red blood cells. Deficiency in B12 can lead to fatigue, weakness, anemia and depression among many other problems.

Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257642/

VITAMINS AND MINERALS DIFFERENCES CONTENT BETWEEN MEAT AND VEGETABLES.

  • Vitamin A: approximately it is about 20 times more bioavailable in animal products. Actually, plants do not have vitamin A, they have some carotenoids, like beta-carotene, which have to be converted to Vitamin A.
  • Vitamin B: Animal-based foods are the best source of B Vitamins, specially B12
  • Vitamin C: Vegetables are a better source of vitamin C.

  • Vitamin D: Vegetables do not contain Vitamin D3 (the form our body needs), meat and sun are the best way to get it. Plants have vitamin D2, our body can convert some D2 to D3. Fungi are a good source of vitamin D
  • Vitamin E:Plant-based foods have higher concentrations of vitamin E. And for good reason. A plant-based diet requires additional protection from oxidation of PUFA which Vitamin E helps provide through its antioxidant properties. It’s still found in adequate supply in meat.
  • Vitamin K: Both plant and animal foods have the K1 version; however, plants don’t have K2 which is vital for human life.

Sources:

https://academic.oup.com/ajcn/article/96/5/1193S/4577160

https://pubmed.ncbi.nlm.nih.gov/3911266/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3651966/

https://pubmed.ncbi.nlm.nih.gov/389993/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5494092/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4600246/


This post is filled with links for you to have a deeper understanding and knowledge of the information stated on it.

Our goal is to explain in a very clear and concise way, with enough data, why meat is superior to plant based foods. We are not giving medical advice.

We are not against plant-based diets, but we deem necessary to provide relevant information so anybody can make a smart decision regarding which diet is better for him or her.

The main goal of our diet should be to reach an optimal health and this is something that unfortunately is not followed by governments, companies and corporations.

We hope to humbly contribute.