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Including Ragi In Your Diet For Weight Loss
Protein is one of the more essential nutrients that humans need to survive. Protein is required to keep the cells healthy and to produce new cells in the human body. Protein is also vital for building muscles, strengthening the bones, and keeping your skin, hair and nails healthy.
Unlike carbohydrates, which are stored in the body for energy during the digestion process, protein is immediately absorbed into the body. A healthy meal needs to include protein on a daily basis for maintaining your body. However, protein needs to be consumed in moderation, as too much protein is detrimental to health.
The human body needs 20 amino acids to survive – 11 of them are produced in the body, but the other 9 have to be consumed as food. Protein consumed breaks down into these essential amino acids during the digestion process.
An average human weighing 65 kilos needs to consume at least 50 to 70 grams of protein every day.
With fitness gaining importance, protein has become more prominent in its use. Fitness experts and enthusiasts prefer a more protein-heavy diet to maintain their muscle definition and keep their weight in check.
Protein which comes from plants and other vegetarian sources are called as plant-based protein. Plant-based protein includes lentils, beans, soya, nuts, peas, seeds, and even some grains.
Protein which comes from animals is known as animal protein. It includes meat, eggs and milk.
What are the main differences in plant protein vs animal protein?
There are a few points in the plant protein vs animal protein debate that needs to be highlighted.
With non-essential amino acids already produced by the body, the essential amino acids come from proteins consumed. For plant protein, every different source of protein has a different type of amino acid. Only few plant proteins like quinoa are a complete protein holding all the required amino acids.
Animal protein, on the other hand, is relatively full of all the required amino acids. In the question of plant protein vs animal protein, animal proteins are complete proteins that have all the essential amino acids required by the body. Animal protein, like eggs, meat, and dairy are the highest protein source available. Few studies, however, have discovered that too much red meat consumption leads to heart diseases and stroke.
Like all nutrients, every protein-rich food does not come individually. Plant-based proteins usually lack vitamin B12, D, zinc, and other nutrients. Many doctors usually recommend additional supplements for zinc and vitamins, if they feel that you are not getting the recommended daily dose of the same.
Unlike plant-based nutrients, animal protein is a whole protein. Everything that you need to consume to be healthy is contained in eggs, meat, and milk. Most animal proteins are naturally filled with vitamins, B12, D, iron, zinc, and omega 3 fatty acids.
You can’t include only animal protein or only plant protein into your diet. It’s essential that you eat different kinds of food to ensure that you consume all the required nutrients to maintain your health.
Plant protein vs animal protein differs in this point too. Plant protein is quite safe to consume. If plant proteins are grown or produced from an organic source, then it is even better. Organic food means there are no harmful pesticides making them very healthy for the body.
Research suggests that consuming a lot of animal protein by way of meat is harmful to the body. Excess of processed red meat in your diet has been linked to heart diseases. However, this harm is only associated with red meat. White meat like chicken and other poultry and seafood is considered a very healthy source of animal protein.
In this point of plant protein vs animal protein, plants take a higher stand.
Plant proteins have been linked to many benefits on overall health. All sources of plant protein include fibre in their makeup. This is very good for the digestive health of your body. Some research suggests that a plant-based diet which includes sufficient fruits is good for reducing the risk of cardiovascular diseases.
Meat holds a lot of saturated fats. When cooked and consumed, it directly leads to an increase in cholesterol levels. Some meats are also linked to having a hand in diseases like cancer also. Whether there is absolute proof to these studies, it is always a good idea to restrict your consumption of meat with other sources of protein like lentils, eggs or even beans.
It’s easy to see that plant protein vs animal protein is still a heated argument. Food is a precious resource that is an essential commodity to survive.
For non-vegetarians who are comfortable in consuming meat, a healthy diet comprises of lean meats, carbohydrates, healthy fats, and other essential minerals. Along with these animal protein foods, it is necessary to include plant proteins also to have a balanced diet.
For vegetarians and vegans, proteins are sources from vegetables, lentils, and other nuts and seeds. For vegans who don’t consume even milk and milk products, it is vital that they get themselves checked regularly so that there are illnesses caused by vitamin and mineral deficiencies.
Although in the question of plant protein vs animal protein, you might lean towards a more plant protein diet. Still, other than meat, if possible, you should think of ways to include eggs and milk into your daily food preparations in moderation.
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Including Ragi In Your Diet For Weight Loss