Not all Proteins are Created Equal

Animal protein and vegetable protein most likely have the same effects on health, but animal proteins tend to be a source of complete protein, containing all 9 amino acids needed to build new proteins. Vegetable proteins are considered incomplete proteins, lacking one or more of the essential 9 amino acids. This is an important piece of information for children on vegetarian diets.

When choosing the types of protein to eat during the day consider the entire “protein package;” what comes along with the protein. Some protein comes packaged with healthy fiber and micronutrients, these are beans, nuts, and whole grains; and some protein comes with lots of fat, like marbled beef or cheese.

For examples a 6 oz steak is a great source of:

• 38 grams of complete protein
• 44 grams of fat, 16 of those grams saturated fat

That’s a lot! The same amount of salmon gives you:

• 34 grams of protein
• 18 grams of fat, 4 of those grams saturated fat

One cup of cooked lentils has:

• 18 grams of protein
• less than 1 gram of fat

So as you can see, not all protein is created equal. The bottom line is that it's important to pay attention to what comes along with the protein in your food choices and to get proteins from a variety of sources.

Vegetable sources of protein, such as beans, nuts, and whole grains, are an excellent choice. They offer healthy fiber, vitamins, and minerals and nuts are also a great source of healthy fat; however they are not “complete” proteins and should be eaten in combinations for better health benefits.

The best animal protein choices are fish and poultry. If your family loves red meat, such as beef, pork (including cold cuts) or lamb, stick with lean cuts, choose moderate portion sizes, and make it only an occasional part of their diet.