Protein is one of the most important macronutrients of a healthy diet, acting as the “building blocks” for all our tissues. Over the past few years, there has been an increasing interest in using other protein sources besides the usual meats, legumes, and supplements.
Whether you’re interested in finding new ways to build muscle, are trying to eat a diet emphasizing plant-based foods, or are simply curious about all those new alternative “meats” hitting the shelves, you may have wondered about alternative protein sources. But what exactly are alternative proteins, and should they have a place in your diet?
What Are Alternative Proteins?
“Traditional” protein sources typically include animal and plant-based foods like meat, poultry, beans, and legumes. These foods are often rich in amino acids, the compounds that make up protein molecules.
On the other hand, the term “alternative proteins” encompasses a wide range of natural and manufactured protein sources that are less commonly seen and used in the food market. Some of the most common alternative proteins include:
- Plant-based meat alternatives: Perhaps the most ubiquitous and familiar, these protein sources are often made with plant-based foods like soy, peas, or lentils. They’re often made to substitute common meat products like burgers and sausages.
- Insects: While insects are generally not used as a protein source in many Western countries, more and more interest is being generated in their use as a high-protein, low-resource meat alternative.
- Lab-grown meats: Also known as “cultured” or “cell-based” meat, lab-grown meats are grown from cells in a controlled lab environment to bypass traditional farming methods.
- Fungal proteins: Finally, fungal protein (aka “mycoprotein”) is produced using fungus and can act as a plant-based protein source.
Reasons to Consider Alternative Proteins
Increased Sustainability
One of the biggest reasons many people look for different protein sources is due to sustainability concerns. While meat may be one of our primary protein sources today, animal agriculture is also extremely taxing on the environment and requires tons of land and resources. The process of raising livestock and using them as a food source generates enormous amounts of greenhouse gas emissions and can also contribute to deforestation and water use.
As a result, more and more eco-conscious consumers are looking to alternative proteins as a potential solution. This is especially relevant when looking at plant-based alternative proteins since plants generally require fewer resources to grow. One paper concluded that plant-based protein alternatives were more environmentally sustainable than animal products, with more favorable impacts on factors like water and land use and greenhouse gas emissions.
Even insects may be a more sustainable protein source than traditional animal products. Some researchers estimate that raising insects for food can be 12 to 25 times more efficient than animal products, requiring far less space and generating less waste than traditional agriculture practices.
Potential Nutrition Improvement
There are also potential benefits that may come with eating less meat and following a plant-based diet that focuses on nutrient-rich plant sources. Eating a diverse diet of plant foods can provide health-protective nutrients like fiber, vitamins, and minerals.
It can also be a heart-healthier option since there are often lower levels of saturated fats in the absence of animal proteins. Together, these benefits may contribute to better general health.
For example, one large cohort study evaluated the diets of 36,825 adults over 15 years and subsequent mortality. They found that eating more high-quality plant-based foods was associated with lower all-cause mortality. As a result, increasing your consumption of nutrient-dense plant-based foods may have long-term health benefits.
Mycoprotein, a protein made from funguses and commonly sold by the name brand Quorn, is a good example of a plant-based protein that may have certain health advantages over meat. Mycoprotein is high in both protein and fiber while also boasting low levels of cholesterol and sugar, making it a heart-healthy choice when compared to traditional protein sources like beef or pork.
Challenges With Alternative Proteins
Nutrition Gaps Compared to Traditional Protein
Though alternative protein products are often made with plant-based foods, this in and of itself does not necessarily mean that all alternative proteins on the market are automatically healthier than traditional sources. In fact, many of these products actually showed poorer nutritional value when compared to their traditional choices.
One potential reason this may happen is due to the protein quality. Protein quality refers to the amino acid profiles of your protein sources. Animal proteins are “complete” proteins, meaning they contain all nine essential amino acids needed for muscle growth and repair.
Meanwhile, plant-based protein sources are often “incomplete,” which means that they need to be combined with other sources to give your muscles all the tools they need for optimum growth. If you rely solely on plant-based alternatives, it’s important to check where the protein in your product is coming from and to consider whether or not you need to combine it with other complementary protein sources to get the most out of your diet.
And what if you’re specifically looking for products to improve your body composition via muscle growth? There’s evidence to say that there isn’t much of a difference between plant and animal protein sources for absolute lean muscle mass or strength, but that there is a slight improvement in percent lean mass when protein is coming from animal sources. Ultimately, you’ll want to make sure that you are getting enough total protein from your diet and that those protein sources provide all the amino acids you need to reach your goals.
Potential Ultra-Processing
Finally, it’s also well worth noting that many of the available alternative proteins on the market fall into the “ultra-processed” category. Many plant-based “meats” go through several rounds of heavy processing. While this processing can help achieve the right taste and texture, it can also alter the product’s nutrition content. Many ultra-processed foods also contain additives like sodium, preservatives, and artificial ingredients, potentially making them less nutritious than whole-food options.
For example, one 2023 study found that alternative plant-based “meat” products tended to have higher sodium content than their meat counterparts (up to 7.9 times higher!) as well as lower protein digestibility.
The Bottom Line: Are Alternative Protein Sources Worth Trying?
Possibly! Adding a few alternative protein sources may be a good way to increase your protein intake, especially if you’re not eating traditional protein sources like meat for health and/or sustainability reasons.
However, it’s also important to keep in mind the processing levels and overall nutritional profile of the products you choose. As a general rule, whole food sources like beans, nuts, and grains often provide better overall nutrition than highly processed options. Read labels carefully and evaluate nutrition content to decide if and how these alternatives can fit into your health and diet goals.
