Is it better to eat beans than meat? Plant protein or animal protein, which one do you prefer?

Everyone must have heard the debate about which is healthier, animal protein or plant protein. Some people think that eating meat is better, while others think that eating beans and tofu is better. A study published by Professor Qi Sun's team at Harvard University in the American Journal of Clinical Nutrition showed that plant protein intake is associated with a longer healthy lifespan.

The researchers found that plant protein was positively correlated with the likelihood of living to old age in good health, with every 3% increase in plant protein energy intake increasing the likelihood of living to old age in good health by 46%, while the opposite was true for animal protein, with every 3% increase in animal protein energy intake decreasing the likelihood of living to old age in good health by 6%.

0 1What are the advantages of plant protein

It does not contain cholesterol and saturated fat. Doctors often ask people with high cholesterol and cardiovascular disease to eat less high-cholesterol foods, and plant protein is very ideal because it contains almost no cholesterol and saturated fat. Long-term excessive intake of animal protein such as pork, beef, and mutton will increase the risk of atherosclerosis, coronary heart disease, and hypercholesterolemia.

Rich in dietary fiber. Plant protein foods are often rich in dietary fiber, which can help improve the situation of insufficient fiber intake and contribute to gastrointestinal health.

Relieve menopausal discomfort. Ye Pingping, chief Chinese medicine doctor at the Prevention and Treatment Center of Huangpu Hospital of Guangdong Second Hospital of Traditional Chinese Medicine, pointed out in an interview with Yangcheng Evening News in 2022 that the isoflavones contained in soy milk are closer in structure to estrogen and can also bind to estrogen receptors to exert estrogen-like effects. During menopause, women who drink soy milk appropriately may help relieve various menopausal discomforts.

0 2Which type of plant protein is better?

Experts ranked these plant protein foods based on their digestibility and whether their nutrition can meet the body's needs for essential amino acids:

First place: soybean

The protein content in soybeans is basically the same as the absorption rate of meat protein and egg protein. It is the plant protein that is closest to meat and can be used as a substitute for meat.

Second place: Pea

Not only do peas contain all the essential amino acids needed by the human body, but they are also more common, cheaper and easier to obtain than quinoa.

3. Quinoa

Quinoa contains all the essential amino acids needed by the human body.

4. Buckwheat and chickpeas

By mixing these grains and beans with our common cereals as staple foods, we can supplement the amino acids lacking in our cereals and obtain more comprehensive plant protein nutrition.

Fifth place: wheat, peanuts

Although wheat and peanuts are high in protein, their nutritional quality is relatively low.

Experts recommend eating processed soy products such as soy milk, tofu, dried tofu, and bean skin. These soy products contain more high-quality protein and have a higher absorption rate. They are very close to meat, eggs, and milk and can even completely replace them.

Beans can be used as a staple food. For example, you can add bean powder to flour to make steamed buns and leavened cakes, and you can also add rice to mixed beans to make steamed rice, etc., which will be more nutritionally comprehensive.

Compared with refined rice and white flour, mixed beans provide more dietary fiber, B vitamins, potassium, magnesium and other minerals while providing carbohydrates. The postprandial blood sugar response is much lower than that of refined rice and white flour.

END

Reference sources: Health Times, CCTV Life Circle, Health Times