Plant Protein vs.

Animal Protein
By: Rachel OConnor
Self-disclosure
Vegetarian
Environmental concern
Health-conscious
Protein
Proteins are made up of chains of amino acids
9 essential (not made by the body)
Phenylalanine
Valine
Threonine
Tryptophan
Isoleucine
Methionine
Histidine
Leucine
Lysine
Protein
Different types of protein contain different amino acids
Animal sources = complete protein
Plant sources = (mostly) incomplete protein
Some exceptions: soy, quinoa, buckwheat
Figuring out the quality of a protein is done by assessing its essential
amino acid composition, digestibility and bioavailability of amino acids.
Protein rating scales
Protein efficiency ratio
Biological value
PDCAAS
Plant Protein
Plant protein consists of:
Legumes, beans, soy, nuts and seeds
Legumes are often lower in methionine
Other plant proteins often lower in lysine
But consuming a variety of foods throughout the day will likely make a complete protein
100 grams of quinoa contains 14 grams protein
Animal Protein
Animal protein consists of:
Poultry, beef, lamb, pork, fish and seafood, eggs, dairy
Contains all amino acids
Along with other important nutrients:
Iron, B12, Calcium
100 g of chicken contains 27 g protein
History
1838 - Dutch chemist, Gerardus Johannes Mulder discovered protein
Protein was named by Swedish chemist, Jons Jacob
Derived from the Greek word proteios (first; foremost), because it appears to be the primitive or principal substance
of animal nutrition.
1890s - USDA recommends 110 g of protein/day
1919 - Leucine was the first amino acid isolated. The 20th was not discovered until 1936.
1919 - USDA recommends 10% kcal from milk and another 10% from meats/other protein sources
1930s - USDA recommends 2 cups milk/day, 9-10 servings of lean meat/poultry/fish/week, beans or peas once/week, and
eggs once/day
1940s - USDA recommends 2 cups milk/milk products and 1-2 servings of meat, poultry, fish, eggs, dried beans, peas, or
nuts 1-2x/day
1956-1970s - USDA recommends 2 cups or more of milk/day and 2 or more servings from the meat group/day
1972 - Atkins Diet is invented
1984 - USDA recommends milk/yogurt/cheese 2-3x/day and meat, poultry, fish, eggs, nuts, dry beans 2-3x/day
2002 - Loren Codain popularizes the Paleo Diet
2011 - MyPlate is introduced
Mid 2011 - today - Interest in plant protein triples
Environment
Environmental Wins
A study funded by the Department of Nutrition at Loma Linda University found:
To produce 1 kg of protein from kidney beans required about 18 times less land, 10 times less water,
9 times less fuel, 12 times less fertilizer and 10 times less pesticide in comparison to producing 1 kg
of protein from beef.
Compared with producing 1 kg of protein from chicken and eggs, beef generated 5 to 6 times more
waste (manure) to produce 1 kg of protein.
Local and sustainable farms are usually more environmentally aware.
Well-managed grazing and grass-fed operations are better for the environment. They use fewer
energy-intensive inputs and, by regularly moving animals to fresh pastures, they spread the manure
more evenly and improve the quality and quantity of forage growth.
Organic feed production and grazing practices are also better for the environment. They reduce
fertilizer and pesticide runoff into waterways, and the use of compost, cover-cropping and
rotational grazing helps build healthy, productive and water-conserving soils.
Environmental Losses
In the United States, more than 9 billion livestock are maintained to supply the animal protein consumed
each year. This livestock population on average outnumbers the US human population by about 5 times.
Currently, the US livestock population consumes more than 7 times as much grain as is consumed
directly by the entire American population.
Diets high in meat increase greenhouse gas emissions from food production and global land clearing, as
well as rate of species extinction.
Chemical fertilizers and pesticides have turned agriculture into a leading source of water pollution in the
United States.

http://ajcn.nutrition.org/content/78/3/660S.full
Environmental Losses
In the response to the high demands for grains, conventional crop producers have begun using intensive
growing practices. These methods increase crop yields, but they also damage the soil and throw natural
systems out of balance, mostly due to erosion and loss of fertility.
The Environmental Working Group estimates that growing livestock feed in the U.S. alone requires 167
million pounds of pesticides and 17 billion pounds of nitrogen fertilizer each year across some 149 million
acres of cropland.
EWG partnered with CleanMetrics, an environmental analysis/consulting firm and found:
Lamb, beef, pork, cheese, and farmed salmon to generate the most greenhouse gases.
Meat, eggs, and dairy that are certified organic, humane and/or grass-fed are less environmentally
damaging.
What About Almonds?
Pesticides and Plants

The EPA estimates that ~5 billion pounds of

pesticides are used globally each year, costing more
than 35 billion dollars.
The wind can blow the pesticides into other areas
They can flow with rain into closeby streams or
seep into groundwater through soil
Pesticides can be toxic to many other organisms
including birds, fish, beneficial insects, and
non-target plants.
Financial Gain
Most companies involved in the meat business are represented by one or more of these
powerful meat trade and lobbying organizations:
The American Meat Institute
The National Meat Association
The National Cattlemens Beef Association
Monsanto
Largest producer of genetically-engineered seeds in the world
Projected US Population Growth in Next 70 Years
Can Either Meet Worldwide Needs/Demands?
By 2063, the population is expected to double from about 7.5 billion today to 13 billion.
According to a report published by the United Nations Food and Agriculture Organization, the global
livestock sector generates more greenhouse gas emissions, as measured in CO2 equivalent (18%), than
transportation. It is also a major source of land and water degradation.
Plant protein production, on the other hand, offers a lower environmental impact and a sustainable
solution by reducing energy consumption, emissions, land usage, and water consumption.
The average conversion ratio of vegetable to animal protein is 10 to 1, which means that it takes about 10
lbs of feed protein to produce 1 lb of animal protein.
Can Either Meet Worldwide Needs/Demands?
Can Either Meet Worldwide Needs/Demands?
Can Either Meet Worldwide Needs/Demands?
Economy
Economic Wins
Sustainable farms
People are supporting them more
Supplies often purchased from local businesses
Studies have shown that small, locally owned farms have a multiplier effect: for every dollar the
farm spends, a percentage remains in the local economy, contributing to the economic health of the
community.
Subsidies for industrial farms
Farming is a turbulent business
Farmers rely on governmental support to get through tougher years
Subsidies bank farms annually to borrow money for operating costs
Economic Wins
The top 4 meatpackers:
Tyson
Cargill
JBS
National Beef
The market demand for plant proteins is growing rapidly.
Tysonone of the largest meat processors in the world is embracing plant proteins. They've
invested in Beyond Meat, a company that makes plant-based meat alternatives designed to taste
like the real thing.
Economic Losses
Industrial farms
Hire as few workers as possible
Often purchase equipment, supplies, and animal feed from the same agricultural conglomerates
that purchase their products.
The top 4 meatpackers:
Tyson
Cargill
JBS
National Beef
Health
Plant Protein Health Benefits
No saturated fat
Lower in calories, higher in fiber
Associated with lower mortality rate
Using the PDCAAS scale, soy protein scores a 1.0 - equivalent to animal protein
Populations that consume a high intake of soy have lower incidences of certain cancers, CVD, and
showed improvements in menopausal symptoms and osteoporosis in women
Isoflavones
A type of phytoestrogen - compete against endogenous estrogen for estrogen receptor sites
Could lower risk for breast cancer -- more research needs to be done
Animal Protein Health Benefits
Complete source of protein
Whey protein provide high levels of the essential and branched chain amino acids
Whey contains a lot of cysteine, which appears to increase glutathione levels
Positively affects immune function, like antimicrobial activity
More efficient digestibility
Additional vitamins and minerals
Better for certain populations
Disordered eating past
Those who need a lot of bioavailable protein
Older people with sarcopenia who are accustomed to it
Plant Protein Health Risks
Lysine is the amino acid in shortest supply in plant-based diets.
Lysine is more important than total protein, because if you eat enough lysine, chances are you're
getting enough total protein.
Tofu, tempeh, soy meats, lentils, and seitan as the highest sources of lysine, followed by other
legumes. Quinoa, amaranth, pistachios, and pumpkin seeds also are decent sources.
Less efficient digestibility - could lead to protein deficiency if not eating a varied enough diet
Iron, zinc, B12, calcium deficiency
Plant sources of protein tend to be lower in calories - risk for unintentional weight loss
Animal Protein Health Risks
Higher intake of saturated fat and calories
Related to a lower intake of vegetables
Positive correlations between meat consumption and obesity
Subsequent higher risks of developing CVD, hypertension, diabetes, dyslipidemia, and cancer
The International Agency for Research on Cancer issued a report stating, The latest IARC review does
not ask people to stop eating processed meats but indicates that reducing consumption of these products
can reduce the risk of colorectal cancer.
Associated with higher mortality rate (https://www.sciencedaily.com/releases/2016/08/160801113654.htm)
However...
The reason for this: at similar levels of animal protein intake -- those in the unhealthy lifestyle
group consumed more red meats, eggs and high-fat dairy, while the healthy lifestyle group
consumed more fish and poultry.
Plant Proteins Around the World
Around the world, governments are promoting less animal protein in diets of their populations. For
example, the Chinese government announced efforts to curb meat consumption by 50% among its nearly
1.4 billion citizens.
The Netherlands' dietary guidelines issued a recommendation that people eat no more than two servings
of meat per week.
According to research conducted by Midan Marketing and Meatingplace, 70% of meat eaters in the
United States are substituting a non-protein meal at least once per week, and 22% say they're doing it
more often than a year ago.
2010 Dietary Guidelines for Americans (DGA) encouraged a shift in food intake patterns to:
A more plant-based diet
Increase the intake of seafood and fat-free and low-fat milk and dairy products
Consume only moderate amounts of lean meats, poultry and eggs
Popular Media Influences
The association between nutritional conditions during World War II
and childhood anthropometric variables in the Nordic countries
The association between nutritional conditions during World War II
and childhood anthropometric variables in the Nordic countries
Conclusion
Its not black and white!
Eat less red and processed meat
Eat more plant protein, fish and poultry
Try to lower your weekly consumption of animal protein to lessen your
environmental footprint
Support small, sustainable farms
References
http://www.eatright.org/resource/food/nutrition/vegetarian-and-special-diets/vegetarian-sources-of-protein
https://www.ncbi.nlm.nih.gov/pubmed/19562864
http://www.todaysdietitian.com/newarchives/0217p26.shtml
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2697260/
https://www.sciencedaily.com/releases/2016/08/160801113654.htm
http://ajcn.nutrition.org/content/78/3/660S.full
https://www.cambridge.org/core/services/aop-cambridge-core/content/view/DB40E5C12D662913CC342D3C19F85F7D/S136898001400
2377a.pdf/div-class-title-the-environmental-cost-of-protein-food-choices-div.pdf
https://www.bloomberg.com/view/articles/2015-04-13/cows-suck-up-more-of-california-s-water-than-almonds
http://www.ewg.org/meateatersguide/a-meat-eaters-guide-to-climate-change-health-what-you-eat-matters/
https://www.agri-pulse.com/ext/resources/pdfs/f/a/r/r/t/FarmAidReport.PDF
http://www.sustainabletable.org/491/food-economics
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2984095/
http://sitn.hms.harvard.edu/flash/2015/insecticidal-plants/
https://vegetariannutrition.net/docs/Protein-Vegetarian-Nutrition.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
http://www.ucsusa.org/food_and_agriculture/our-failing-food-system/genetic-engineering/lobbying-and-advertising.html#.WNjsBSMrI
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