Intake of protein is not just about eating more meat. Experts remind that quality is more important than quantity.

Protein is the basis for muscles, bones, enzymes and the immune system. Protein has become a hot topic in recent years, from fitness culture to processed foods.

Although most people's protein intake is already higher than the minimum recommendation, nutrition experts point out that the real concern is not eating too much, but eating right.

Dietary protein quality varies greatly, and looking only at grams may underestimate or overestimate the true nutritional value.

What is protein quality?

Protein is composed of 20 kinds of amino acids, 9 of which are essential amino acids that the human body cannot synthesize by itself. The amino acid composition and digestion and absorption rate of different foods are different, so they will affect the "protein quality".

1. Complete protein

contains all 9 essential amino acids and is commonly found in:

. Meat

. Fish

. Egg

． Dairy products

. Some plants, such as soybeans, quinoa, etc.

2. Incomplete proteins

The content of some essential amino acids is low, mostly found in:

. Beans

. Nuts

. Seed

. There is no problem with the incomplete protein of most grains

. Simply through diversified combinations, the amino acid composition can be supplemented, so that plant-based diets can also achieve complete nutrition.

Plant-based protein vs. animal-based protein

In fact, international nutritional guidelines have confirmed that plant-based diets can provide sufficient and high-quality protein, as long as the combination and diversity are paid attention to.

For example, beans generally contain more lysine, while cereals are relatively rich in methionine. The amino acid compositions of the two are complementary to each other, so when beans and whole grains are eaten together, they can provide a more complete and balanced combination of essential amino acids and improve the overall protein quality.

On the other hand, although most animal proteins are complete proteins, there are still obvious differences in their health effects.

Sources such as fish, eggs, unsweetened dairy products, and skinless poultry are generally considered healthier choices. In contrast, processed meats such as hot dogs, bacon, and ham contain higher amounts of sodium and saturated fat, which have been linked to an increased risk of a variety of chronic diseases and certain cancers.

In addition, high-fat red meat raised on grains should also be limited due to its high saturated fat content. Health agencies in various countries generally recommend that the intake of processed meat and red meat should be reduced, and plant-based proteins, fish, eggs and soy products should be used as the main protein sources.

The elderly need to pay more attention to protein.

For the elderly, the quality and intake of protein are even more critical. As we age, our body uses protein less efficiently and is more prone to muscle loss, also known as sarcopenia.

In order to maintain muscle strength and mobility, the elderly not only need to consume more protein than the average adult, they should also have a balanced distribution of protein sources at each meal, coupled with regular resistance training to maximize muscle synthesis and reduce the risk of frailty.