Why plant protein is better for you than animal protein

Study after study shows that meat as a protein source just isn’t that healthy. It’s far better to get that necessary protein from plants. And yes, that association is a correlation, not a causation. The researchers aren’t saying you can’t or shouldn’t indulge in a thick Delmonico or a flame-grilled cheeseburger. Rather that you should enjoy them in moderation. Generally, research shows that less animal meat is better than more, in terms of long term health.

Here’s a deeper dive into why:

Plant protein has more nutrients and fiber (though not all of the amino acids)

Animal meat is known for its many nutrients. If you eat a variety of animal meats (light and dark, not just beef, as well as various organs), you can take in all the amino acids you need to manufacture your own bodily proteins plus vitamins like B12, niacin, thiamine, B5, B6, B7, A and K.

But here’s the thing: If you swap all that animal protein for an equally diverse diet of plant-based proteins like nuts, seeds, and beans, you are no worse off. That’s because these foods are also packed full of a similar spectrum of nutrients. The biggest difference is vitamin B12, which most plants cannot produce on their own. You can get B12 from edible seaweed and in fortified cereals, though the easiest way is through supplementation or by eating animal products.

Plant-based proteins are far healthier than their meat counterparts. That’s because, pound-for-pound they pack more nutrients into fewer calories. They also have one thing that animal proteins completely lack: fiber. Fiber aids in digestion, promotes a healthy gut microbiome, and is strongly associated with lower cardiovascular disease risk.

People who eat plants tend to live longer, healthier lives. They tend to have less cardiovascular disease and fewer cancer cases, though especially the cancer association tends to drop away once other factors have been controlled for.

Meat has more saturated fats

Another reason that steak isn’t great for you: the fat that often accompanies it. Fat is part of why steaks and burgers are delicious—it adds mouthfeel and flavor. But it also tends to clog up your heart. “[With plant proteins] you get less saturated fat and no cholesterol.

Saturated fats are those that are solid at room temperature and tend to contribute to cardiovascular disease because it drives up your total cholesterol levels. That may, in the long run, tip the scales towards the LDL (low density lipid) side, which is what clogs up arteries. Foods like nuts, avocados, and fish have far less saturated fats than red and other dark meats. As such, they are dubbed healthy fats.

Colorectal cancer in particular has been associated with eating red meat, and so have pancreatic and prostate cancer. Processed meats, like bacon and sausage, also contribute to colorectal cancer. Even grilled meat is known to have some carcinogenic compounds in it (those black char marks are where they mostly lie); seared meat has a similar effect.

Food should be enjoyable. We shouldn’t spend our lives gorging only on ice cream and pizza, but if you love burgers you should have them. Not every night—just sometimes. The key to a successful diet, as many dieticians will tell you, is balance and moderation. And beans.