The truth about protein

While protein is found in some carbohydrate foods (such as beans, peas, and whole grains), the most bioavailable sources are animal-based proteins like meat, poultry, fish, and dairy. Bioavailability refers to how well and how easily your body can absorb and use the protein.

• Animal-based proteins are considered “complete proteins” because they contain all nine essential amino acids in the right amounts. They are also easier for the body to absorb.
   
• Plant-based proteins can still provide what your body needs, but they often require variety and combination (for example, beans + rice) to make sure all essential amino acids are covered.
   

A protein deficiency can lead to:

• Loss of muscle mass
   
• Weak immune system (getting sick more easily)
   
• Skin, hair, and nail problems
   
• Fatty liver
   
• Weak bones and a higher risk of fractures
   
• Slower healing and fatigue
   

The biggest debate about protein isn’t whether we need it (we definitely do)—it’s where we should get it from.

• Supporters of meat-based diets argue that animal protein is more efficient, more complete, and more easily absorbed.
   
• Supporters of plant-based diets argue that plant proteins can be just as effective when combined correctly, and they come with added health benefits like fiber and antioxidants.
   

The truth: Both sides have strong arguments. Meat is an important source of protein for many people, but it ultimately comes down to personal choice, health needs, and values. The key is to do your research and make informed decisions about your diet.