Comparing Beans and Animal Proteins

Animal proteins such as meats of all kinds and milk are known for their high protein levels and complete amino acid profiles.  These amino acids are crucial for protein synthesis since they help repair muscles and form enzymes, among other things. Beans on the other hand, offer a decent amount of protein but lack certain amino acids found in animal protein. Amino acids are essentially the proteins’ “building blocks,” and animal proteins offer the full complement of amino acids that our bodies need. Although eating animal proteins may be the most straightforward way to obtain ‘complete’ proteins, it is important that we obtain our foods including proteins from a variety of sources. When working towards balanced nutrition, the more diversity, the better. Incorporating various protein sources produces a wide range of amino acids and other essential nutrients.

While not complete proteins in themselves, beans still offer a variety of amino acids. Combining beans with other foods such as grains/cereals can provide a complete amino acid profile.

Beans provide protein as well as fiber, which aids in digestion and is associated with other health benefits such as prevention of obesity and heart disease. Furthermore, compared to meats and dairy, the cultivation and production is less harmful to the environment. Regarding price, beans also tend to far cheaper than animal proteins thus offering an affordable way to obtain proteins for households that are food insecure.

The Ghana Food Based Dietary Guidelines recommends including lean meat, fish, and egg as well as regularly eating legumes, nuts, and whole grains as part of an optimal diet. Thus the bottom line is to obtain our proteins from a variety of sources with an emphasis on ensuring that beans of all colors, sizes and shapes are generously consumed.

Written by the fullproofnutrition.com editorial team

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