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Copyright © 2025 Foodies Only
Copyright © 2025 Foodies Only
6 Min
27/02/2026
From social media memes to dedicated accounts, protein is the star of the health scene. And yet, there remains a lack of clarity, rapid misinformation, and a slight sense of confusion on protein and its sources. It’s perhaps why there is a need to celebrate World Protein Day and give this macronutrient the attention it deserves. This article, in particular, draws attention to an ongoing debate on protein sources, comparing animal and plant proteins in terms of health benefits and environmental impact.
For the longest time, people believed that a plant-based diet was a recipe for protein deficiency. The argument was clear: animal proteins, which offer high-quality, complete amino acids, are essential for muscle growth. Not only were plant proteins considered inadequate, but many sources remained missing from public consumption due to limited availability or awareness. However, in 2026, there is a gradual but clear shift towards plant protein. The idea that plant-based diets are inherently protein-deficient is outdated. Likewise, assuming all animal protein is harmful oversimplifies the science. Context, quality, and quantity matter more than rigid labels.
This World Protein Day, let’s decode how the two protein sources actually compare, their impact on the environment, and the best way to include them in your daily diet.
Animal proteins are nutrient-dense, complete sources of all nine essential amino acids necessary for muscle maintenance, growth, and immune function. However, they carry an inherent risk, especially processed meats. A high intake of red and processed meats is linked to chronic diseases, including cardiovascular issues. In fact, as per the WHO, processed meat is classified as a Group 1 carcinogen, i.e., there is strong evidence that it causes cancer, particularly colorectal cancer.
This does not mean eliminating animal protein from your diet, but opting for moderate consumption, with a focus on lean options like poultry and fish.
Primary sources of animal protein: Meat (beef, pork, lamb), poultry (chicken, turkey), fish/seafood, eggs, and dairy products (milk, yoghurt, cheese).
Just like animal protein, plant protein is also a protein source, but one derived from plants. However, unlike animal protein, a single plant protein (except soy and quinoa) is often "incomplete", i.e. it lacks some essential amino acids. For example, grains are low in lysine, while legumes are low in methionine.
However, you can combine different plant proteins (e.g., rice and beans) for a complete profile. Diets rich in plant-based proteins are linked to lower risks of heart disease, stroke, type 2 diabetes, and certain cancers.
Common sources of plant protein: Legumes (lentils, chickpeas, beans, peas), soy products (tofu, tempeh, edamame, soy milk), nuts/seeds (chia seeds, hemp seeds, almonds, walnuts) and grains (quinoa, oats, brown rice)
While animal proteins offer complete amino acids, select options also come with higher saturated fat and environmental footprints. On the other hand, plant-based proteins requiring significantly less water and land are high in fibre, antioxidants, vitamins, and minerals and often lower in saturated fat, which helps with cholesterol management. To put it simply, plant-based diets are more sustainable.
The only concern that’s cited for pure plant-based protein sources is that they lack a complete profile. Many studies suggest a balanced diet with both sources. A 2024 Harvard study found that eating a higher ratio of plant to animal protein was associated with lower risks of CVD (Cardiovascular Disease) and CHD (Coronary Heart Disease).
Dietary impact
Diets high in plant protein are associated with lower cholesterol, reduced blood pressure, and a lower risk of cardiovascular disease, diabetes, and obesity.
Animal protein is highly effective at building and maintaining lean muscle mass, and is especially useful for fighting age-related muscle loss (sarcopenia).
Nutrient profile
Plant proteins provide essential fibre, antioxidants, and phytonutrients, which are generally absent in animal products.
Animal proteins contain all nine essential amino acids necessary for the body. They are also high in essential nutrients like vitamin B12, iron, and zinc. It is highly bioavailable for muscle building.
Sustainability
Plant proteins are generally more sustainable, with a much smaller carbon footprint. It also requires far less water for production (e.g., on average (and based on geographical conditions) 320L for 1kg of vegetables vs. 15,000L for 1kg of beef)
Animal protein requires immense resources, accounting for over three-quarters of global agricultural land use. It has a high carbon footprint, contributing significantly to greenhouse gas emissions
Ultimately, the quality of a diet matters more than whether protein comes from plants or animals. Minimally processed sources, adequate intake, and variety are key.
Both protein sources have their pros and cons, and the plant vs animal protein debate isn’t about picking sides. Nor does the solution lie in the complete elimination of ingredients or an overhaul of your diet. Rather, it’s about making informed choices that support adequate development. Proteins are not just for “gymbros” or growing children – they are an essential building block for people of all ages and genders.
