A common misconception about dietary protein is that they are all the same, and the only difference is whether they come from plants or animals. However, proteins are the most abundant and diverse group of organic compounds found in nature.
Proteins have many roles in living organisms, such as the building blocks of the cells, execution of many cellular functions, and facilitating 'communication' between different organs and systems.
Proteins are composed of amino acids, and the sequence of these amino acids determines its function. Proteins in foods perform different functions. For example, they can entrap air in a meringue, cause browning in an apple via enzymes, and form the structure of bread and other baked products through the proteins that make up gluten.
From a nutritional perspective, proteins are composed of nine essential and 11 non-essential amino acids. The essential amino acids must be consumed from our diet regularly as our body cannot make them. Interestingly, non-essential amino acids can be synthesised from essential ones. Therefore, it is important that dietary intake of all amino acids is adequate and in balance.
Based on their amino acid composition, proteins can be classified into high-quality and low-quality. This classification does not mean that one is better than the other. Rather, high-quality protein sources will contain a complete essential amino acid profile and very high digestibility, while low-quality protein sources lack one or more of the essential amino acids and have lower digestibility.
Some common sources of high-quality proteins include animal food products such as eggs, meat and dairy, while plant-based proteins are usually associated with lower protein quality.
In saying this, protein complementation is commonly used to supplement foods that are missing one or more of the essential amino acids - reducing the risk of missing out on some essential amino acids.
For example, some grains are low in the amino acid lysine, while legumes can be low in methionine but rich in lysine. Therefore, combining these foods can complete the amino acid profile of the meal.
Findings from epidemiological studies have identified that plant-based dietary patterns are associated with beneficial health effects.
For example, the traditional Mediterranean diet contains a variety of plant-based foods (leafy greens, lentils, fruits). The benefits of plant-based protein sources may be due to fibre and additional compounds in the plant, commonly termed phytochemicals (such as polyphenols).
However, some animal proteins are also nutrient-dense and contain vitamins and healthy fats such as omega-3 fatty acids.
Plant or animal-based protein sources can both be part of a healthy diet, influenced by personal choices. When a balanced diet is followed, protein deficiency is rare. It is good to consume protein at every meal to be satiated and to help reduce the chances of unhealthy snacking.
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