One of my buddies always say “learn something everyday”. So, like the title suggests, let us look at the difference between animal protein vs plant protein, as well as what is this soy isoflavones thingy today.
Yep, today’s post is educational.
Before we get to animal vs plant protein, lets look at the two different classification of protein:
- Complete Protein – a complete source of protein is a food that contains all the essential amino acids. In general, animal proteins are considered good sources of complete protein
- Incomplete Protein – these are protein sources that contain some, but not all of the essential amino acids. In general, vegetables, legumes, and grains are incomplete proteins.
Now the animal versus plant protein:
- Animal Protein – generally associated with high fat content. There is increasing evidence that a diet mainly based on animal proteins is associated with various diseases. High intake of animal proteins increases total blood cholesterol, LDL, and the chances of obesity, risk of atherosclerosis as well as coronary heart diseases.
- Plant Protein: vegetable protein sources are also good sources of dietary fibre, and generally low in fat content and saturated fats. Studies show that vegetable proteins are associated with low blood cholesterol and lower associated diseases.
So, what happens to excess protein that we consume?
The short answer is that it’s taken care by our kidneys. The excess protein is converted to urea and glucose, urea is then excreted through urine, while glucose that is not used by body may be converted to body fat.
Excess protein is usually okay for most, but those with liver or kidney problems might want to consult physicians before using protein supplements.
On the flip side, having not enough protein (protein deficiency, or kwashiokor) can lead to retarded growth, loss of hair and skin color, poor digestibility, diminishing blood protein, liver damage and so on, especially in children.
Best of both worlds
If you recall advantage and disadvantages of complete vs incomplete protein and animal vs vegetable protein above, it begs the question if we can have the best of both worlds. The answer is yes – soy protein.
Soy protein is a complete vegetarain protein with all the essential amino acids for adults and children. Soybean oil is largely unsaturated and high in essential fatty acids.
It is also an excellent alternative for those who are allergic to milk (like me….), nutritious and rich is not only protein but also B vitamins and isoflavones. The only plant-based protein with protein quality equal to that of meat, milk, and egg.
One unique compound found in soybeans is isoflavones which are phytoestrogens – plant substances similar to female hormone, oestrogen. There are three types of isoflavones and soy protein isolate is a good source of isoflavones. One cup of soymilk has about 20 miligrams.
Research indicates that isoflavones are responsible for soy’s health benefits, and among the bioactive compounds that work with soy protein to lower blood cholesterol.
Here’s the daily amount of soy and isoflavones studied or being studied to prevent a range of diseases:
- Lowering cholesterol – 25-50g of soy protein
- Cancer (breast, prostate, colon) prevention – 20-40 g of soy protein
- Hot flush reduction – 45 g of soy flour/day, 80-160 mg of isoflavones
- Osteoporosis, post-menopausal women – 40g of soy protien containing 90mg total isoflavones per day for 6 months
(source: University of Illinois at Urbana Champaign)
So there you go, learn something new everyday. I also previously wrote an entry on how to enjoy Nutrilite protein powder, which is a good supplemental source of soy protein.
Look at the photo below, these are what I had for brunch and dinner on a normal weekends (breakfast is optional when you wake up after 12..). Now lets break it down and see what I had:
yummy kueih teow soup (this one from Penang)
brunch – kuih teow soup – has duck meat, fishball, kuih teow, bean sprout. (Restaurant 113, Penang)
nasi lemak itik salai, from SS3
dinner – rice, santan, anchovies, smoked duck, sambal, egg, peanuts. (Izwan Woon Abdullah, PJ SS3)
NutriBeat Groove Counter – step 1
Blackmores has created the NutriBeat Groove Counter at nutribeat.com as a fun way to find out the “groove factor” based on what we eat. It’s easy to use, first, head to the website and link it up with your facebook account.
choose what you had as breakfast, lunch, and dinner
Next, go through the 3 step process to pick the dishes you had for breakfast, lunch, and, dinner. In my case it was noodle soup, and nasi lemak. You can pick more than one dish per meal.
finally, the result!
And…… this is what I got – my result: Jay Ciao Says Your Health Is Here To Stay With NutriMulti! Try this yourself and see your own results.
Well, lets dwell a little bit on both of these: Multivit + Wholefoods
What is Multivitamins?
In short, it is what the name suggests – many different types of vitamins. These in turn prevents vitamin/nutrient deficiency (like how sailors get scurvy from lack of vitamin c), fill our nutrition gap, and to provide more energy, maintain, and improve health.
This is particularly important to picky eaters, which many of us are, sometimes unknowingly.
Wholefood nutrients, huh?
What are wholefood nutrients? They are nutrients & phytonutrients that are contained in foods. These are present in spirulina, reishi mushroom, white tea and wheatgrass.
This comprises four different ingredients
- Spirulina – an ingredient that’s believe to be able to fight cancer, boost immune system, normalizing cholesterol, and more. It is believed to be very beneficial (fun fact: also a popular ingredient to higher grade koi fish food!)
- White tea – least processed tea with highest antioxidant level, which in turns prevents cancer, lower blood pressure, cholesterol, gives you stronger bones and more.
- Reishi mushroom – well documented Chinese herb, also known as Ling Zhi. Believed to be anti-bacterial, an antioxidant, helps with insomnia, fatigue, asthma, etc
- Wheatgrass – increases red blood-cell count and lowers blood pressure. You can get these in many juice stations too.
oxydation – rusty knife
Wait, there’s more, what is Antioxidant?
Antioxidant isn’t exactly something to prevent rusts for your pen knife, but rather substances that may protect your cells against the effects of free radicals, which is something that may play a role in heart disease, cancer, and other diseases. Free radicals are produced when body breaks down food, or from environmental exposures such as cigarette smokes and radiation.
Some antioxidant substances are Beta-carotene, Lutein, Lycopene, Selenium, Vitamin A, Vitamin C, and Vitamin E. You also find them in food such as fruits and vegetables, nuts, grains, and some meats, poultry and fish
OK, tell me about Phytonutrient
The substance that provides many of the bright colors, flavors, and aroma in plant foods that is thought to provide positive health benefits. The Australian National Health and Medicine Research Council recommend a varied diet to obtain all the necessary nutrients and phytonutrients.
Now your turn!
It’s your turn to try the Nutribeat Groove Counter and see the result for yourself. If you are like many who aren’t getting everything you need from regular food intake, perhaps it’s time to rethink our food intake, or consider adding dietary supplements. After all, the golden rule of thumb “prevention is better than cure” is pretty accurate.
Oh by the way, by answering the questions you may get a free Bootcamp experience too!
Cheers and live life healthy! Check out the facebook page for Blackmores Malaysia at https://www.facebook.com/BlackmoresMalaysia