Not a day goes by without seeing an ad for a vegetarian or vegan restaurant, a report on steaks or nuggets 2.0 without animal protein. Have plant proteins become essential? Should we adopt them? And if so, why and how?

As you know, balance is one of the keys to clean eating. If green diets, mono-diets or 100% veggie menus are to be adopted for a day, it is not necessarily forever. It is all a question of personalization and timing. The same goes for plant-based proteins.

Plant and animal proteins, what are the differences?

They are structurally different in their amino acid richness, the way they are digested, their nutritional composition and their environmental impact.

Amino acid side

Animal proteins have a more complete amino acid composition than plant proteins. "Animal" proteins contain all the essential amino acids for the human body, while some plant proteins may lack them. However, by combining plant proteins of different types, we can obtain a balanced amino acid intake and not create deficiencies.

Digestion side

Animal proteins are paradoxically more easily digested than plant proteins, precisely because of their richness in amino acids. Plant proteins, on the other hand, can contain nutrients that slow down digestion and ultimately the proper metabolization of proteins.

Nutrient side

Animal proteins have a good amount of fundamental nutrients such as essential fatty acids (omega-3, 6,9), vitamin B12 and iron. Plant proteins contain less of these, although they are often richer in fiber and antioxidants.

Environmental side

The production of animal proteins has a more negative environmental footprint than that of plant proteins. And for good reason, animals have a greater need for water, food, space, and energy and at the same time, they are the source of greenhouse gases and waste.

Metabolic side

Because they contain less saturated fat and cholesterol than animal proteins, and are often rich in fiber, vitamins and minerals (such as iron, calcium and vitamin B12), plant proteins, such as legumes, nuts and seeds, reduce the risk of chronic and autoimmune diseases. Consumed daily, they have a positive impact on the risk of cardiovascular diseases and have a positive effect on the prevention of certain cancers. Various studies emphasize the fact that the biggest consumers of animal proteins are four times more likely to die from cancer, compared to those who follow a diet low in animal proteins.

Ethical side

Plant proteins are often considered more respectful because they do not involve animal abuse, and are increasingly produced fairly and organically, provided they do not come from intensive and genetically modified crops.

But proteins are above all a story of amino acids…

The main difference between animal and plant proteins is the richness and diversity of amino acids that make it possible to form peptides and proteins that are essential to the body. Animal proteins have a more diverse amino acid composition than plant proteins. Moreover , animal proteins contain all the amino acids which, as a bonus, have excellent bioavailability .

Plant proteins must be combined with cereals or vegetables to be more digestible and more bioavailable.

There are 20 natural amino acids, including 9 so-called essential amino acids. However, the human body has a vital need for these 20 natural amino acids, which are found primarily in red meat, white meat (poultry), fish, and cheese for animal proteins.

For plant proteins, some of these amino acids are found in soy, cereals, legumes and dried fruits. So the more varied the diet, the more likely we are to consume all of these amino acids.

Natural, essential and non-essential? The different amino acids

Amino acids are vital because they ensure proper cellular functioning by forming the peptides and proteins of the human body, which represent the majority of body mass after water. These amino acids also ensure the proper functioning of the body on an energetic level, the integrity of the immune system and also allow the growth, development and maintenance of muscles and organs. But the human body only produces certain amino acids, called non-essential. The others (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine) are called essential because the body cannot produce them. They must therefore come from another source, that of food. They too are just as vital because they synthesize proteins at the origin of the production of enzymes, hormones and hemoglobin.

Among the 9 essential amino acids:

• Valine and leucine have a direct action on the muscle (repair and reconstitution).
• Isoleucine regulates blood sugar levels.
• Tryptophan, the rarest amino acid in the diet, is a precursor to serotonin, a neurotransmitter that mediates communication between certain neurons in the brain to regulate mood, sleep, food intake, and sexual activity.

Among the 11 amino acids, called non-essential, produced by the body:

• Glutamine which protects the digestive system by helping the liver to metabolize alcohol.
• Aspartate which is an energetic substance,
• Arginine stimulates blood circulation.
• Glycine is found in collagen,
• Tyrosine is at the origin of the synthesis of certain neurotransmitters such as adrenaline, dopamine, noradrenaline… these famous neurotransmitters which allow us to flee from danger as well as be in a good mood!

The best sources of amino acids

Essential amino acids are found in complete animal or plant protein sources such as:

• Poultry
• The fish
• The beef
• The eggs
• The pig
• Dairy products
• Soybeans
• Quinoa

• Hemp seeds
• Chia seeds
• Pumpkin seeds

The most practical and common sources of these amino acids are animal proteins such as meat, eggs, poultry and dairy products. In addition, animal proteins are absorbed more easily, they are complete. On the other hand, it is complicated for vegans, vegetarians or people with a plant-based diet to consume all the essential amino acids in their diet. The latter must be very varied to provide the body with especially these nine essential amino acids to function well. This often explains the need for supplementation.

How do you know if you are deficient in amino acids?

In case of lack of tone, cravings, muscle pain, weakening of hair, nails, skin but also water retention, it is likely that the intake of amino acids is insufficient. If you do not want to crack for animal proteins, some meal replacements or food supplements are vegetable proteins enriched with amino acids (in particular leucine, isoleucine and valine) and vitamin B12, do not hesitate to ask a naturopath, a nutritherapist, a dietician or your pharmacist for advice.

Is choosing all-vegetable better?

According to Angèle Ferreux Maeght, chef and naturopath, founder of La Ginguette d'Angèle and creator of the Instagram account @laginguettedangele, "There is no question of demonizing animal proteins, because when we can cook and consume with respect these proteins from animals raised with respect, in this case the approach is virtuous. However, it is important to remember that with 1000 liters of water, we produce only 18 grams of animal proteins while we produce almost ten times more plant proteins! It is necessary to have this ratio in mind to encourage consumers to eat more consciously, to significantly reduce their animal consumption and above all to realize that it can have harmful effects on their health. It is also by making plant-based food very attractive, by delicately playing with colours and flavours, by cleverly and in new ways combining fruits, flowers, legumes and cereals that I have fun in the kitchen, while showing that we can offer gourmet menus without a gram of animal protein!

For Alon, creator of the Instagram account @Alonimhotep , a fan of flexitarian cuisine and author of many recipes, recommends more plant-based proteins for several reasons. “The main reason that encourages me on a daily basis to no longer consume animal protein is the ecological issue. The whole process generated by the consumption of meat/fish represents a disaster for the environment. The overexploitation and global overconsumption of meat and fish are currently nonsense. The climate emergency does not allow us to continue like this. In France, on average, 25% of our carbon footprint is linked to our diet. Rethinking our diet is therefore a great opportunity. Animal welfare is also a factor that comes into the equation. Finally, having a community on social networks creates in me a feeling of having to set an example. We can talk about influence in the good sense of the term. Having discovered the richness of vegetarian/vegan cuisine on social media, I am delighted to be able to participate in changing the eating habits of even a few people each year. For the better. But there are so many criteria that come into play on health (quality of sleep, stress and many others) that I cannot attribute significant changes solely to diet. On the other hand, we know that plant proteins are healthier than animal proteins from intensive farming," concludes the young man.

Plants? Tips from the pros!

These two experts, each at the head of a nice community on social networks, have agreed to share their plant-based advice...

Chef and naturopath Angèle Ferreux Maeght, as sunny as she is inventive, has a few tips to help even the most carnivorous of carnivores win over to the cause of plant-based proteins. "I'm a fan of aquafaba, this chickpea water mousse that creates a texture similar to egg whites but... without egg whites!" And it works perfectly for making all desserts that initially use egg whites beaten into snow. Another tip from the chef: replace animal gelatin with plant-based gelatin from algae or with certain seeds such as chia, flax or psyllium. "And while I love mozzarella tomatoes, I like to replace this cheese with a homemade preparation made from cashew nuts soaked in water, mixed with psyllium to give it texture." After resting in a cool place, this ball serves as plant-based mozzarella. The latest 100% gourmet and guilt-free snub: the plant-based foie gras from La Guinguette d'Angèle. A blend of cashew nuts, chestnuts, mushroom broth, coconut oil, mixed and kept cool, gives a stunning result that is one of the great successes of the end-of-year celebrations at La Guinguette d'Angèle. "To really move from theory to practice and especially to establish new eating habits, I created a masterclass that lasts 21 days, the time needed for the body and mind to integrate new habits, new rituals. La Cure Végétale Gourmande d'Angèle with more than 40 healthy and vegan tips and recipes, the shopping list, the utensils needed to make the recipes, all in fun videos (€160, laguinguettedangele.com/masterclass-manger-sain).

Alon, for his part, illustrates his passion for a cuisine that is healthy, joyful and above all accessible to the greatest number with his recipe for pea gnocchi, ultra simple, economical and rich in vegetable proteins! A desire to use the reserves in the cupboards that dictated this recipe to him. "Take a can of peas, reduce them to a puree, add salt, then flour gradually and mix until you obtain the desired texture. Cut it into several pieces of dough and on a floured work surface, spread out as in the video to obtain sausages, then cut the gnocchi. Coat them well with flour so that they do not stick together. To cook, immerse them in boiling salted water for about 1 minute or until they rise to the surface. Finish cooking in an oiled or buttered frying pan to brown them, add the sauce and a little cooking water. “It’s a protein-packed, simple, delicious and cupboard-emptying recipe!” says Alon.

"In addition, I regularly have the opportunity to treat myself to dried beans, lentils and of course chickpeas, but my greatest discovery remains tofu. Hated by many, often without having tasted it (like me a few years ago!), tofu is a gold mine from a culinary point of view. There are many ways to enhance it and delight the biggest meat lovers we know!"

So adding 100% plant-based protein to your plate is also a treat.