FUELED WELLNESS + NUTRITION | Animal vs. Plant Protein – what’s best for you?

NEW ORLEANS (WGNO) — Steak or salmon – or chickpeas? Greek yogurt or protein powder? In Wednesday’s FUELED Wellness + Nutrition, we demystify essential amino acids and protein sources – including the quality of complete and ‘incomplete’ proteins – plus how to mix and match with real-world protein choices.

Protein Quality:

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• Animal proteins (fish, poultry, eggs, dairy) => ‘complete’ amino acid profile, highly bioavailable.
• Plant proteins are often ‘incomplete proteins’, lacking one or more of the 9 essential amino acids. (It’s important to note that we don’t have to combine beans and rice in the same meal – our bodies can assimilate essential amino acids throughout the day to bring us to ‘complete protein’ status.

9 essential amino acids: isoleucine, leucine, valine, histidine, lysine, methionine, phenylalanine, threonine, tryptophan.

• Beans, lentils and peas are often low in methionine.
• Rice, wheat, and other grains are typically low in lysine.

Carb-to-protein ratio: Beans and lentils typically pack in 3× more carb than protein. Usually also rich in fiber, but be aware if mindful of carbs.

Top Picks:

• Animal protein – lean options include fish + shellfish, skinless poultry (white or dark meat), lean beef (sirloin, tenderloin), lean pork (loin), low-fat dairy (eg 2 % Greek yogurt, cottage cheese)
• Plant protein – power players include lentils, edamame, hemp & pumpkin seeds, quinoa, pea protein

Tune in to next week’s FUELED segment for the rundown on protein powders, bars & protein everything. How to spot the great stuff, dodge the sugar + additive landmines, and use supplements strategically.

Fueled Wellness + Nutrition is powered by Evamor. Learn more at evamor.com.

Molly Kimball, RD, CSSD is a registered dietitian and nutrition journalist in New Orleans, and founder of the Ochsner Eat Fit nonprofit restaurant initiative. Tune in to her podcast, FUELED | Wellness + Nutrition, and follow her on Facebook, Instagram, and Twitter at @MollyKimballRD. Download the Eat Fit mobile app to stay in the know about Eat Fit partners, new dishes, festivals, and more. To schedule a nutrition consult with Molly’s Lifestyle Nutrition team, email nutrition@ochsner.org.  

The views, opinions, and recommendations expressed by Molly Kimball, RD, CSSD, are her own, provided for general educational purposes and not a substitute for personalized medical advice.

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