Article at a Glance:
- Plant vs. animal protein both provide essential amino acids, but they come packaged in different nutritional makeups.
- Research shows that diets high in plant protein are associated with a lower risk of chronic diseases plus a longer lifespan, compared to those high in animal proteins.
- Start with simple protein swaps one meal a day or a few times per week, and lean into what LiveComplete plant protein powder has to offer, to make it even easier to meet your protein needs.
Protein has been having a major cultural moment for a while. When someone brings up protein, your mind may go straight to a pile of grilled chicken breasts and giant tubs of whey powder with labels that scream “EXTREME GAINZ.”
While protein has been heavily associated with gym bros and bodybuilders looking to bulk up, it’s an essential macronutrient for all of us, including the weekend warriors and the moms and pops. It’s just that the obsession about getting more, more, more has been blown a bit out of proportion.
The big debate, though? Plant vs. animal protein. Is one better than the other when it comes to your long-term health? Spoiler: science has a few things to say.
Plant vs. Animal Protein: The Basics
Proteins are made up of amino acids, which you’ve probably heard called “the building blocks” that your body uses to repair tissues, build muscle, make hormones, and keep basically everything running. But not all protein sources come from the same team.
Animal proteins come from, well, animal products, like meat, poultry, fish, eggs, and dairy products (cheese, yogurt, butter, etc.). They’re often put on a pedestal for being “complete proteins,” meaning that they contain all nine essential amino acids that your body cannot make itself.
Case closed, right? Not so fast—there’s more to the story.
Plant proteins come from plant foods like beans, lentils, tofu, tempeh, nuts, seeds, and whole grains (even broccoli has some protein). While some plant proteins are lower in one or two essential amino acids, they also contain all nine of them. Furthermore, as long as your diet is calorically adequate and includes a variety of plant foods, you won’t have trouble meeting your EAA needs.
Read more about complete vs. incomplete proteins in this article.
When it comes to absorption, animal proteins are often said to be more “bioavailable”—meaning your body digests and uses them more efficiently. However, plant proteins bring their own perks, like fiber, antioxidants, and anti-inflammatory compounds that animal sources lack (there’s literally zero fiber in animal products).
Plus, you’re not getting a side of cholesterol, saturated fat, or antibiotics and growth hormones with your lentils.
In short, both plant and animal proteins contain nutrients that your body needs, but they come packaged in different ways and therefore show up at the table with different nutritional baggage.
And as we’ll see, that differences between plant vs. animal protein matters for your health in the long run.
Nutritional Differences
It’s easy to think all proteins are created equal—but zoom in, and you’ll see that plant and animal proteins come with very different nutritional packages.
Animal proteins generally contain higher amounts of certain nutrients like vitamin B12, heme iron, and zinc. However, they also come bundled with saturated fat and naturally occurring trans fats. Not to mention, anything used to make the animal grow and produce faster, which may come in the form of growth hormones and antibiotics.
Plant proteins, on the other hand, serve up fiber, antioxidants, polyphenols, and phytonutrients—fancy words for things that help reduce inflammation, support gut health, and protect your heart. Plus, plant proteins are low in saturated fat (with the exception of coconut and palm oil) and free of cholesterol, making them a heart-smart choice.
Another bonus? Plant protein sources tend to be more calorie-efficient, which can be helpful for weight management. You’re not just getting protein, you’re getting a full spectrum of nutrients that contribute to your overall health.
What the Research Says About Health Outcomes
Let’s cut through the protein powder fog and look at what science actually says about the long-term health effects of plant vs. animal proteins.
Heart Health
A diet high in red and processed meats (particularly options like hot dogs, bacon, and sausage) has consistently been linked to an increased risk of heart disease, thanks to its saturated fat, heme iron (which is pro-inflammatory), and cholesterol content.
In contrast, eating more plant proteins like legumes, soy, and nuts is associated with lower cholesterol levels, healthier arteries, reduced blood pressure, and less risk of having a heart attack or stroke.
According to research:
- A 2020 BMJ prospective cohort study involving 43,272 men without cardiovascular disease or cancer at baseline concluded that substituting high quality plant foods such as legumes, nuts, or soy for red meat may help reduce the risk of heart disease.
- A 2023 systematic review and meta-analysis of 24 studies in BMC Medicine found that a shift from animal-based to plant-based foods is beneficially associated with cardiometabolic health and all-cause mortality.
- A 2023 systematic review of 13 randomized controlled trials and 7 cohort studies in Food & Nutrition Research concluded that replacing animal protein with plant protein for aspects of sustainability may also be a public health strategy to lower the risk of CVD mortality.
Weight Management
Plant-based proteins are often lower in calories and contain fiber, which is slowly digested and helps you feel fuller longer. That means you’re less likely to raid the pantry at 9 p.m.
Studies show that people following plant-based diets tend to have lower body weight and body mass index (BMI) compared to those who eat more animal protein.
According to research:
- A 2024 review published in Frontiers of Endocrinology found that it, in terms of weight control and related disease, it is reasonable to advise a reduction in the consumption of animal protein and a relatively increased intake of plant protein.
- A 2020 paper by plant-based medical doctor MIchael Greger, MD states that “…the current evidence indicates that a whole food, plant-based diet achieves greater weight loss compared with other dietary interventions that do not restrict calories or mandate exercise.”
Type 2 Diabetes
Eating more plant protein—especially from legumes and whole grains—is linked with improved insulin sensitivity and a lower risk of developing type 2 diabetes.
On the flip side, higher intake of red and processed meats is associated with increased risk. This is largely because of the high saturated fat content, which promotes insulin resistance and makes it harder for your body to utilize glucose properly.
According to research:
- A large 2019 study from Harvard showed that replacing just 3% of calories from animal protein with plant protein reduced diabetes risk significantly.
- A 2017 cross-sectional analysis published in Current Developments in Nutrition found that diets high in total protein and high in animal protein but low in plant protein are associated with an increased risk of insulin resistance and type 2 diabetes.
Cancer Risk
The World Health Organization has classified processed meats as carcinogenic, citing strong evidence of a link to colorectal cancer. Red meats are categorized is “probable carcinogens.”
Meanwhile, plant proteins—especially from whole and minimally processed sources like soy, beans, and whole grains—have been shown to provide protective compounds that help reduce cancer risk.
According to research:
- A 2020 systematic review and dose-response meta-analysis of prospective cohort studies in BMJ found that a high intake of protein from plant sources is associated with a reduced risk of dying from all causes, including cancer.
- A 2022 review in Current Nutrition Reports concluded that current evidence indicates an inverse association between plant-based diets and overall cancer risk.
- Another 2022 paper in Current Nutrition Reports suggested that even if you adopt a healthy plant-based diet after receiving a cancer diagnosis, there is an increased chance of survival compared to a non plant-based diet.
- A 2022 meta-analysis in Frontiers in Public Health concluded that plant-based diets were protective against cancers of the digestive system, with no significant differences between different types of cancer.
Longevity
Looking to live longer and healthier? Research suggests that people who eat more plant protein tend to have a lower risk of early death from all causes, particularly from heart disease.
For instance, populations of the Blue Zones (areas where people frequently live in health until they’re 100), eat a whole foods, plant-predominant diet, with little to no ultra-processed foods and animal products.
According to research:
- A 2020 paper in BMJ found that a higher intake of plant protein was associated with a lower risk of death from all causes, AKA living longer.
- Similarly, a 2020 study in JAMA Internal Medicine found that higher intake of plant protein was linked to greater longevity—especially when it replaced animal protein.
The verdict? Plant-based proteins don’t just hold their own—they often come with extra benefits that animal proteins can’t match.
To read more in-depth about the health benefits of a plant-based diet, check out this article.
Easy Ways to Add More Plant Protein to Your Life
Contrary to what you may read in click-bait headlines, it’s not hard to get enough protein from a plant-forward diet. And for most of us, a total revamp overnight isn’t sustainable or realistic.
Instead, it’s important to start where you are. A few smart swaps and additions can go a long way.
Here are some simple ways to sneak in more plants without sacrificing flavor (or convenience):
- Start your day with a smoothie using chocolate or vanilla LiveComplete plant-based protein powder. It’s a quick and delicious way to get complete protein (with an amino acid composition that’s over a 96% match to human muscle), fiber, and plenty of micronutrients.
- Swap out meat once or twice a week for plant-based alternatives like lentil tacos, tofu breakfast scramble, tempeh stir-fry, or veggie burgers.
- Add beans or lentils to soups, stews, and salads. They bulk up your meals with protein and fiber while keeping things hearty and satisfying.
- Top your salads and grain bowls with nuts, seeds, or roasted chickpeas. These crunchy additions pack a protein punch and some healthy fats too.
- Use nut and seed butters as a protein-rich snack or ingredient. Almond butter on toast, peanut butter in oatmeal, or tahini in dressings can boost your protein intake with minimal effort.
- Mix chia seeds, hemp seeds, or flax into yogurt, oatmeal, or baked goods. You can also use chia dn ground flax seed to make vegan egg replacers in baked recipes. For instance, 1 conventional egg = 1 Tbsp chia seeds + 2.5 Tbsp water (let it sit for 5 minutes to gel into a nice binding agent).
- Use unflavored LiveComplete protein in muffins, no-bake protein bites, or pancakes to level up your snack game with clean, plant-based nutrition.
LiveComplete Takeaways
When it comes to protein, it’s not just how much you eat—it’s what kind you choose that matters. Research shows that plant-based proteins are linked to better heart health, lower risk of obesity and chronic disease, and greater longevity. Plus, they come packed with fiber, antioxidants, and vitamins and minerals your body loves.
Plant proteins can support long-term health without the baggage of saturated fat or cholesterol (or ethical concerns).
You don’t have to ditch animal protein entirely, and certainly not overnight. However, shifting the balance toward plant vs. animal proteins can make a big difference, and it gets easier over time.
LiveComplete plant-based protein powder is an easy, complete, and delicious way to fuel your body with clean, sustainable nutrition
Small changes can lead to big results. So why not start by scooping something better into your next smoothie or taking your pancake batter up a notch? Check out LiveComplete products here.
Sources
- Al-Shaar L, et al. (2020). Red meat intake and risk of coronary heart disease among US men: prospective cohort study. https://pubmed.ncbi.nlm.nih.gov/33268459/
- Neuenschwander M, et al. (2023). Substitution of animal-based with plant-based foods on cardiometabolic health and all-cause mortality: a systematic review and meta-analysis of prospective studies. https://doi.org/10.1186/s12916-023-03093-1
- Lamberg-Allardt C, et al. (2023). Animal versus plant-based protein and risk of cardiovascular disease and type 2 diabetes: a systematic review of randomized controlled trials and prospective cohort studies. https://pmc.ncbi.nlm.nih.gov/articles/PMC10084508/
- Anjom-Shoae J, et al. (2024). Impacts of dietary animal and plant protein on weight and glycemic control in health, obesity and type 2 diabetes: friend or foe?. https://pmc.ncbi.nlm.nih.gov/articles/PMC11321983/
- Greger M. (2020). A Whole Food Plant-Based Diet Is Effective for Weight Loss: The Evidence. https://pmc.ncbi.nlm.nih.gov/articles/PMC7444011/
- Naghshi S, et al. (2020). Dietary intake of total, animal, and plant proteins and risk of all cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of prospective cohort studies. https://pubmed.ncbi.nlm.nih.gov/32699048/
- Azemati B, et al. (2017). Animal-Protein Intake Is Associated with Insulin Resistance in Adventist Health Study 2 (AHS-2) Calibration Substudy Participants: A Cross-Sectional Analysis. https://pmc.ncbi.nlm.nih.gov/articles/PMC5998345/
- Nagshi S, et al. (2020). Dietary intake of total, animal, and plant proteins and risk of all cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of prospective cohort studies. https://www.bmj.com/content/bmj/370/bmj.m2412.full.pdf
- DeClercq V, et al. (2022). Plant-Based Diets and Cancer Risk: What is the Evidence? https://pubmed.ncbi.nlm.nih.gov/35334103/
- Hardt L, et al. (2022). Plant-Based Diets and Cancer Prognosis: a Review of Recent Research. https://pmc.ncbi.nlm.nih.gov/articles/PMC9750928/
- Zhao Y, et al. (2022). The Relationship Between Plant-Based Diet and Risk of Digestive System Cancers: A Meta-Analysis Based on 3,059,009 Subjects.. https://pubmed.ncbi.nlm.nih.gov/35719615/
- Buettner D, et al. (2016). Blue Zones: Lessons From the World’s Longest Lived. . https://pubmed.ncbi.nlm.nih.gov/30202288/
- Huang J, et al. (2020). Association Between Plant and Animal Protein Intake and Overall and Cause-Specific Mortality. JAMA Intern Med.https://pubmed.ncbi.nlm.nih.gov/32658243/
