There have been many great fights over the course of human history. David and Goliath, Lincoln versus Davis, Ali versus Frazier… The list goes on.

But nothing quite compares like the discussion between plants versus animals in the world of protein.

This discussion represents the ultimate duality of health and wellness. It tells a story of good versus evil, probing the question: who is good, and who is evil?

In the carnivore corner, you have high protein, low fat, low carbs and amino acids. In the plant-based corner, you have good fat, good carbs, and a whole lot of vitamins.

This article aims to study the nature of each regime through a vast analysis of their pros and cons. At the end, I will choose who I believe is the ultimate winner in the title fight for health.

Note: I am strictly comparing these two based on their objective nutritional values. I do not factor in any moral, environmental, or personal concerns you may have.

The Pros of Plant Protein

Healthy Fats

Plant protein comes from a diverse array of legumes, vegetables, seeds, nuts, and grains. What makes plant protein so special is its hefty content of monounsaturated fats (1).

Plant-based monounsaturated fats (MUFAs) are loaded with benefits. One study of 93,000 subjects found that a diet high in plant-based MUFAs was linked to a 16% lower risk of dying (2).

So long as you are not eating them excess, MUFAs are extremely beneficial for weight loss as well. One study of overweight and obese subjects who replaced 20% of their calories with high MUFA foods lost an average of 8.8 pounds per year (3, 4, 5).

Reduced Risk of Heart disease

Diets rich in plant protein were found to lower blood pressure and cholesterol, contributing to a lower risk from heart disease (6).

This is actually a result of the MUFAs present in plant-based protein. Several studies indicate that diets high in plant-based MUFAs reduce LDL cholesterol (the bad kind) and improve HDL cholesterol (the good kind) (7, 8).

There is also a lot of evidence to suggest that a diet rich in plant-based protein will lower your likelihood of developing cardiovascular disease compared to the standard American diet (9).

Lower Risk of Type-2 Diabetes

One study found that replacing 2 servings of red meat with legumes 3 days a week in type-2 diabetic patients improved their cholesterol and blood sugar levels. This also suggests that red meat may also contribute to diabetic symptoms (10).

Another study found that men with a high intake of plant protein had a 35% smaller likelihood of developing type-2 diabetes (11).

This is likely the result of blood glucose regulation. Plant protein in general helps lower and maintain consistent blood sugar levels, and is correlated with a reduced risk of developing diabetes.

Weight Loss Benefits

A 4-year study found that those who consumed plant protein regularly (primarily from nuts) were linked with more weight loss attributes (12).

Plant protein tends to also be lower in calories and saturated fats, while also providing more fiber and nutrients. This makes it a lot easier to reduce your caloric intake and boost your nutrient consumption (13).

Health Conscious

People on vegetarian or vegan diets tend to be more health conscious than the general population.

It can be said that a lot of the benefits that come from plant-based regimes do not necessarily come from the elimination of meat, but rather from the overall focus of being healthy in general. Several studies document this (14, 15, 16).

Think about it. If you want to meet your dietary needs on a plant-based diet, you will naturally put in more effort. Because if you don’t mix and match different sources of vitamins, minerals, and proteins, you run the risk of suffering a deficiency.

The Cons of Plant Protein

Do Not Contain All Essential Amino Acids

Most plant proteins are low in methionine, tryptophan, lysine, and isoleucine. Beans, lentils, and nuts are part of this group (17, 18).

Some sources will say that Soy Protein is complete, but in reality it only has traces of methionine and lysine (19).

This raises the question – how important are complete proteins? The answer: it depends.

If you eat an equal variety of plant-based foods, you do not really need to worry about obtaining all of your essential amino acids daily (20).

However, you do run the risk of being deficient. If you are vegan or vegetarian, it’s always a good idea to take supplements that you may lack, like vitamin B12 or Iron.

Not As Easily Digestible

Due to their difference in structure and biochemical makeup, plant proteins are much harder to digest than animal proteins (21).

Because of this, their nutrients are absorbed slower and you may feel very bloated and, well, gassy.

Contain More Carbohydrates

High carb intake is an inevitable result of going plant-based – however, this is not necessarily a bad thing.

The problem is not that carbohydrates are unhealthy. In fact, plant-based carbohydrates are of the healthiest variety. But carbs provide much less energy than whole-hearty proteins and may leave you feeling more tired and foggy if you are out of balance (22, 23).

An excess of carbohydrates may also lead to unwanted weight gain, metabolic syndrome, type-2 diabetes, and in some rare cases even Alzheimer’s (24).

This is not to say you should avoid carbs – they are necessary for proper health – but consuming them in excess is not ideal.

The recommended intake of carbs is 45-65 % of your daily total calories. So if you consume 2500 calories a day, between 1125-1625 grams should come from carbs (25).

There are also many arguments that suggest substituting plant-based protein powders for meals in order to reduce your daily carb intake.

And while this may in fact work, many of these protein powders have ingredient lists of biblical lengths, which include lead, mercury, arsenic, cadmium, and BPAs (26).

I do not advocate protein powders in any fashion – even the healthy ones. Better to stick with real food even if it means more carbs.

Fake Meat Products

The problem with a lot of fake meats is they contain many different ingredients that have no long-term studies done on them. Moreover, anything grown in a lab is susceptible to toxic processing systems.

For instance, the Impossible burger has 21 different ingredients; Beyond Meat has 22. Both of these burgers use a genetically modified soy protein, which can be dangerous if consumed in excess (27, 28, 29).

Despite what grocery marketers may say, soy is not all good for you. It contains isoflavones, an estrogen-like compound, that promote the growth of cancer cells, impairs female fertility, and can damage your thyroid (30).

That’s why many doctors advise women with estrogen-sensitive breast tumors to limit their intake of soy products like tofu, tempeh, and soymilk (31).

Takeaway

The Pros of Animal Protein

Complete Protein

Complete proteins are foods that provide all 9 of the essential amino acids required to build and repair protein tissues. Animal proteins like fish, poultry, eggs, and meat are part of this group (32).

If animal proteins are part of your regular diet, meeting your daily protein requirements becomes exponentially easier. Plus you do not need to worry about amino acid deficiencies, which can result in:

• Decreased immunity
• Digestive problems
• Depression
• Fertility Issues
• Fatigue
• Lower mental alertness
• Impaired brain function (33, 34)

Essential Vitamins & Minerals

Animal-based proteins are packed with essential vitamins and minerals that cannot be found in plant-based foods. This includes:

Vitamin B12 from fish, meat, poultry, and dairy. Unless you consume vitamin B12 in the form of supplements, you can only find this in animal products (35).

Vitamin D is found in fish, eggs, and dairy. Some plant proteins contain it (like mushrooms and almonds), but they are not used as efficiently (36).

DHA is an essential omega-3 fatty acid that is important for brain health. It is rare to find in plant proteins (37).

Zinc is found in beef, pork, and lamb. Though some legumes and seeds contain zinc, they are not as easily digestible compared to animal sources (38, 39).

Heme-Iron is found mostly in red meat, and absorbs into the body much more efficiently than iron from plants (40).

Heart Disease

The Nurses’ Health Study indicates that poultry, fish, and low-fat dairy were linked with a lower risk of heart disease (41).

Fish in particular is especially vital for heart health. One study of 40 000 males found that those who consume fish regularly had a 15% lower risk of heart disease (42).

However, eating too much red meat is also linked with an increased risk of heart disease, stroke, and early death. This is something to be wary of (43).

The Cons of Animal Protein

Red Meat Consumption

The consumption of red meat has been attributed to heart disease, cancer, and strokes. Eating it in excess may lead to an early death (44, 45, 46).

However, further research suggests that red meat alone is not the problem. In fact, there is no direct link between unprocessed red meat and disease – the problems stem from processed red meats (47, 48, 49, 50, 51).

Processed red meat was shown to have the strongest link to cancer, and is listed by the Cancer Council as a group 1 carcinogen. This includes bacon, sausage, ham, hot dogs, salami, and bologna. These meats are not fresh and use toxic curing methods (52, 53).

Based on this evidence, the WHO has determined that red meat is a probable, but not guaranteed, cause of cancer (54).

White meats however, like chicken, fish, and turkey, and generally considered healthy (55).

Fish Contaminants

Unfortunately for meat-eaters and pescatarians, fish are not free of contaminants either.

Though it is hard to determine how many contaminants seep into fish, they are a risk regardless. The most noteworthy impurities include mercury, polychlorinated biphenyls (PCBs), dioxins, and pesticide residues (56).

But mercury is by far the largest concern. The side effects of mercury poisoning include:

• Damaged nerve cells in adults
• Impaired brain development in children
• Increased anxiety
• Depression
• Muscle weakness
• Nausea and vomiting
• Lack of motor skills
• Difficulty breathing
• Changes in vision, hearing, or speech

Though these effects develop slowly over time, it’s important to be aware of your consumption (57).

The best way to stay on top of your mercury consumption is to eat a variety of different fish every week. Choose fish that are lower in mercury, like salmon, shrimp, cod, and sardines. Stay away from tilefish, shark, swordfish, and king mackerel (58).

Carcinogens

Cooking meats should also be done with caution, as burnt meat leads to the formation of carcinogens that may have cancerous effects (59, 60).

Exposing meat to high-temperature cooking, like grilling or frying, creates toxic chemicals within the food. The most prominent carcinogens are heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which are proven to cause cancer in animals and suspected to in humans (61).

To reduce your consumption of HCAs and PAHs, it’s recommended to:

• Choose baking over grilling
• Trim your protein portions (62)
• Choose surf over turf
• Marinate your meat (63)
• Nuke in the microwave before you grill (64)
• Eat vegetables with your meal (65)

Diabetes

Research from the University of Eastern Finland suggests that diets excessive in meat have a higher risk of developing type-2 diabetes. This is attributed to the content of heme-iron (66).

Alternatively, some people have had success in lowering their blood glucose levels by eating only meats, fats, eggs, and cheeses while eliminating carbs. As is the case with Anna, a type-2 diabetic with near perfect cholesterol levels after the starting the carnivore diet almost 4 years ago (67).

However, such cases are rare and not recommended by most doctors. It’s probably safer to limit your meat intake altogether. Though, it should be noted that there is no proven link between type-2 diabetes and meat consumption (68).

Takeaway

Conclusion

Alas for the ultimate question, which protein is healthiest: animal or plant?

The answer may disappoint you.

My research has concluded that you can be just as unhealthy eating a plant-based diet as you can be from an animal-based one. Neither diet is healthier than the other.

Thus, I declare that it is a draw between the two. They are two different weight classes, and both are powerful in their own right.

That being said, there are certainly ways you can best optimize your protein so to function at the highest level. When making your diet, keep these principles in mind:

1) Eat real food

Stay away from the processed meats (bacon, bologna, salami, etc.) and processed vegan products (fake beef, vegan chicken nuggets, soy, etc.) as much as possible. This also includes protein powders – even the healthy ones.

2) Alternate your sources of protein

Whether you are a full-blown vegan, bodybuilder, athlete, or just a student, having a variety of different proteins in your meals is the best way you can maximize your energy, focus, and longevity.

Moderation is key. Eating the same foods every day is not only monotonous – it can be dangerous. Excessive consumption of anything (especially meats) can have dire consequences on your health.

3) Keep your plate colourful

While plant-based diets are not all perfect, they do get one thing absolutely right: colourful meals.

An absence of colour on your plate is usually an absence of essential vitamins and nutrients.

The oranges and yellows are high in vitamin C; blues and purples are high in anthocyanin; greens are high in vitamin E, C, and Lutein; Reds are high in vitamin C and beta-carotene, and so on (69).

Every diet should be loaded with a balanced array of fruits and vegetables. These provide a natural source of vitality to your diet, protecting against disease, muscular degradation, aging, and even cancer.

4) Have an open mind

I think one of the biggest impediments you can do to your health is to completely shun a certain diet or fad just because it does not align with your beliefs.

Whether or not you actually commit to it, there are always things that can be learned from other dietary regimes. Remember: your diet is never as good as you think, but never as bad either.

I encourage you to try as many different diets as you can, mixing and matching the foods that work best for you.

This is the single best idea you can have going forward with your health.