Compared to animal-based proteins, plant proteins have reduced digestibility and bioavailability. But what does this really mean?
Even if the nutritional label shows that a product has a high amount of protein, it doesn’t mean we are able to digest and absorb all of it. But why is that? Aren‘t all proteins made of the same amino acids? Yes and no.
Plant-Based Proteins Have Different Amino Acid Sequences
Although all proteins are made of the same amino acids, their sequences and structure can be different. The structure of plant-based proteins is different from that of animal-based proteins. Plant-based proteins do not have a complete amino acid sequence like you would often find in animal-based proteins, buteating a range of different plant-based proteins across the day will provide a complete amino acid profile in your diet.
The different protein structures, along with antinutrient compounds, can actually decrease the amount of protein our digestive system absorbs from the food.2 Although we cannot calculate exactly how many grams of protein we absorb per 100g of food, the best way to measure which protein sources are more nutritionally valuable is with the Protein Digestibility Corrected Amino Acid Score (PDCAAS).3
Best Plant-based Protein Sources
While vegan-vegetarian cuisine has improved greatly in look and taste in recent years, we should not forget that the protein yield of some of these meals is rather low.
That is not to say plant proteins are not valuable; it just means that soy, pea, peanut and seed proteins have very different protein profiles and should not be put in the same box. Legumes, especially soy, are the best plant sources of protein in terms of quantity, amino acid profile and bioavailability.
Plant-Based Protein Supplements Are Better Digested?
Soy protein isolates or other legume protein supplements actually have an improved digestibility that is very close to that of animal proteins. This is because these protein isolates receive a heat treatment that inactivates 80% of the compound, which decreases their digestion, making it just as bioavailable as casein (cow’s milk protein).3
So, for those who might need a higher protein intake, plant-based protein isolates would be viable supplements to consider.
Who should consider protein supplements?
The elderly are known to reduce their protein intake due to decreased appetite for these kinds of foods. This, accompanied by a decreased rate of muscle synthesis, puts them at risk of sarcopenia or muscle loss.4
Athletes who undergo strenuous physical exercise need a surplus of protein to repair muscle tissue.5 Plant-based proteins have a lower leucine content (which stimulates protein synthesis and inhibits protein degradation), so if you are an athlete on a plant-based diet, you should boost your protein intake to guarantee safe muscle recovery.
It’s important to remember that plant-based foods vary greatly in their protein value and digestibility. While some sources provide high quantities of readily available protein, you could be overestimating your daily protein intake if all you do is snack on some nuts and seeds here and there.
If you follow a plant-based diet and need more protein, you should focus on getting high-quality protein and even consider supplementation.
Germination, fermentation, soaking, dehulling, and cooking are some of the processing and preparation techniques that can improve the protein bioavailability of grains, and are considered simple and effective to use in the domestic environment (Sá et al.
Salmon. “Animal protein sources are the most bioavailable, meaning they have the best absorption and a more complete amino acid profile than plant sources,” says Papanos. ...
A: The proteins in foods from animals, such as meat, milk and eggs, tend to be absorbed more easily than those from plant sources, such as nuts, beans and grains.
Vitamin B6 – Ingesting vitamin B6 helps you maximize the value of your protein. It helps your digestive enzymes do their job to break down proteins and transport the resulting amino acids to the bloodstream.
Foods that scored “very high” included organ meats, shellfish, small fish, dark leafy greens, goat, beef, eggs, cow milk, and cheese. A few things to say about the data: Organ meats (especially liver) and bivalves were the highest-scoring foods.
Tofu is made from soybeans, legumes known for their digestibility. Tofu undergoes a process of coagulation and pressing, which breaks down its proteins and makes them even easier to digest.
Overall, quinoa has a high digestibility leading to a high bioavailability of the quinoa protein (20, 35). Other studies have found that the in vitro digestibility of IQP ranges from 75.3 to 95% (33, 36, 37). In vivo measured TD values for quinoa seeds were ≤92% (38).
One of the primary concerns with plant-based protein sources is their incomplete amino acid profile [1]. Unlike animal-based protein sources, which provide all essential amino acids, most plant proteins lack one or more essential amino acids.
Some example values of Biological Value are soy bean 96%, egg 94%, soy milk 91%, quinoa 83%, rice 83%, tempeh 78%, beef 74% and tofu 64%. That's right – your body will more efficiently absorb protein from rice than it would that of beef.
Although many once considered animal-based protein more effective for muscle mass growth, new research shows a vegan diet drawing protein from products like nuts and beans can be just as helpful.
Protein bioavailability refers to how well your body utilises a specific type of protein. A protein is considered high bioavailable if it is easy to digest, absorb and make into other proteins.
Pea protein has a high bioavailability – the higher the bioavailability, the higher the percentage of protein that can be absorbed and utilised in the body. Pea protein has a pretty similar bioavailability to both casein and soy protein powders.
That's why plant proteins on average have digestibility values of about 70% to 90%, vs soy, casein, and egg, which have a digestibility value of 97% or above," says Hughes, who recommends about 10% to 20% additional protein to compensate for digestibility and the limiting essential amino acids of many plant proteins.
But actual absorption relies on many factors — just as eating a cookie (high GI) could yield a lower sugar spike than an apple (lower GI) in certain circ*mstances. We see here, that eggs have a BV of 94 while tofu has 64. The takeaway is that soy has a BV which is about 68% that of eggs.
Introduction: My name is Dr. Pierre Goyette, I am a enchanting, powerful, jolly, rich, graceful, colorful, zany person who loves writing and wants to share my knowledge and understanding with you.
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