Protein! Protein! Protein!! Get your protein! If society had a mascot, it would probably be a giant chicken breast holding a protein shake. We’ve been led to believe that protein is the ultimate nutrient, the king of gains, the secret to vitality—but is it really?
When I first started diving into the world of health and nutrition, I barely knew what protein was, let alone why we supposedly needed so much of it. It wasn’t until I switched to a completely plant-based diet that I realized just how obsessed people are with this macronutrient. Suddenly, everyone I met turned into a protein detective.
“But where do you get your protein?”
It was as if I had told them I was surviving solely on air and good vibes. I knew that vegetables had some protein, but I had no idea just how much. So, I set off on a journey to learn the truth about protein, and let me tell you—it was eye-opening.
Not All Proteins Are Created Equal
During my quest for knowledge, I had endless debates with a friend who insisted that not all proteins were the same.
“Protein is protein,” I’d argue. “Meat, beans, tofu—same thing.”
Turns out, I was as wrong as pineapple on pizza (yeah, I said it). Proteins are actually chains of amino acids held together by peptide bonds. Our bodies use these amino acids to function properly. But here’s the kicker: different foods contain different combinations of amino acids, meaning the protein you get from a steak is not the same as the protein you get from lentils.
So, let’s break it down.
Categories of Proteins
There are two main categories of proteins:
- Complete Proteins
- Incomplete Proteins
A complete protein has all eight (or nine, depending on who you ask) essential amino acids that our bodies need but cannot produce on their own. Traditionally, we’ve been told that only animal proteins fall into this category. But hold that thought—we’ll revisit it in a second.
An incomplete protein is, well, incomplete. It might be missing one or more essential amino acids. This is where plant-based proteins come in. Most plant foods contain different sets of amino acids, but when eaten in combination (like rice and beans), they provide all the essential amino acids your body needs.
The Truth About Animal Protein
So, why do animal proteins contain all the essential amino acids? Because animals (including humans) also need them to survive! But here’s the fun fact: animals don’t make protein from scratch either—they get it from plants. That’s right. Cows, chickens, and all the other protein-packed animals eat plants that contain amino acids. Their bodies then repurpose those amino acids into muscle, which humans consume when eating meat.
So, technically, by eating a variety of plant-based foods, you can skip the middleman (or middle-cow) and get your amino acids straight from the source.
And before you ask—no, you won’t waste away into a protein-deficient skeleton if you ditch meat. In fact, protein deficiency is exceedingly rare in anyone eating enough calories, regardless of diet.
Types of Proteins
Now that we’ve tackled the categories, let’s talk about the different types of proteins. There are three main ones:
- Fibrous Proteins – The bodybuilders of the protein world. These proteins help build muscles, tendons, bones, and connective tissues. They’re responsible for giving our bodies structure and making sure we don’t fall apart like an old IKEA shelf.
- Globular Proteins – The multitaskers. These proteins are water-soluble and have all sorts of jobs, including transporting oxygen (like hemoglobin), fighting infections (antibodies), and making chemical reactions happen (enzymes). If fibrous proteins are the muscles, globular proteins are the brains.
- Membrane Proteins – The bouncers of the cell world. These guys control what gets in and out of our cells, allowing the right molecules (like nutrients) to enter while keeping the bad stuff out. Without them, our cells would be as defenseless as a phone with no password.
So, Is Protein Really That Complicated?
Well, yes and no. Protein is crucial, no doubt about it—it’s found in all living organisms, after all. But the idea that we need to obsess over getting enough protein, especially from animal sources, is a myth. Most people get more than enough protein just by eating a variety of whole foods.
The idea that meat and dairy are the only real sources of protein has been pushed for decades, but the truth is far from that belief. Why? That’s a topic for another day (spoiler: it might have something to do with marketing, industry influence, and the deep love for cheeseburgers).
Oh, and about that one superfood I recently discovered? Stay tuned—I’ll spill the beans (pun intended) in my next article!
Final Thoughts
Protein is important, but it’s not some magical nutrient that only comes from steak and eggs. By eating a diverse, plant-rich diet, you’re already covering your protein bases. So, next time someone asks you, “Where do you get your protein?”, just smile and say:
“From the same place your protein gets its protein—plants.”
References
Byju’s. (n.d.). Difference between globular and fibrous protein. Retrieved February 2025, from https://byjus.com/biology/difference-between-globular-and-fibrous-protein
Cleveland Clinic. (n.d.). Do I need to worry about eating complete proteins? Retrieved February 2025, from https://health.clevelandclinic.org/do-i-need-to-worry-about-eating-complete-proteins
Healthline. (n.d.). Incomplete proteins: Why they matter and how to balance them. Retrieved February 2025, from https://www.healthline.com/nutrition/incomplete-protein
Peptides Guide. (n.d.). Proteins and their functions. Retrieved February 2025, from https://peptidesguide.com/proteins.html
Study Mind. (n.d.). Protein structures: Globular and fibrous proteins. Retrieved February 2025, from https://studymind.co.uk/notes/protein-structures-globular-and-fibrous-proteins
Healthline. (2021, December 20). 9 important functions of protein in your body. Retrieved February 25, 2025, from https://www.healthline.com/nutrition/functions-of-protein
Peptides Guide. (2024, November 15). Proteins and polypeptides – Basics, structures, functions, and properties. Retrieved February 25, 2025, from https://peptidesguide.com/proteins.html
Verywell Health. (2023, October 10). Protein: What it is, types, uses, needs, deficiency. Retrieved February 25, 2025, from https://www.verywellhealth.com/what-is-a-protein-5076292