Plant-Based Proteins vs Animal Proteins for Children: What Every Parent Should Know

The interest in plant based protein has been growing since the last few years, especially among the health conscious parents. However, as a parent, it is important to know about plant protein vs animal protein for kids before you decide to eliminate anything. Read along to understand if the plant based protein is enough for the growth or is animal protein still supreme.

What is Protein and Why Kids Need It?

Protein is a necessary macronutrient for a child’s healthy growth and development, yet both plant-based and animal protein are in short supply for children. Different types of amino acids serve as building blocks for various proteins. Amino acids are divided into two categories: essential and non-essential amino acids. Out of 20, 9 essential amino acids cannot be produced by the body and must be received from diet. They are important for proper growth and development. The body is dependent on complete protein for various different functions like:

1. Forming digestive enzymes
2. Building immunity
3. Promoting cognitive function by making neurotransmitters
4. Moving essential molecules around the body
5. Supporting muscle contraction and movement
6. Promoting the child’s overall development.

Protein shortage can result in stunted growth, decreased immunity, lower academic performance, lethargy, and weariness.

Animal Based Protein: Sources and Benefits

Animal protein contains all nine necessary amino acids in suitable amounts as required by the human body, making it a complete protein.

Sources of animal protein:

• Eggs
• Milk & milk products like paneer, curd, and cheese
• Meat and Poultry
• Seafood

Benefits of animal protein for kids:

• Complete amino acid profile
• High bioavailable iron and B12
• Easily absorbed and digested
• Increases lean body mass

However, excessive intake of animal based protein through red and processed meat should be avoided as it can lead to heart diseases.

Plant Based Protein: Sources and Benefits

Most plant based protein sources lack some or all nine essential amino acids, making them incomplete proteins.

Plant Based Protein Sources:

• Soybean and soya products like tofu soy milk, and soya chunks
• Quinoa
• Pistachios
• All dals
• Whole pulses like beans, and chickpeas

Benefits of plant based protein for kids:

• High in fiber and phytonutrients
• Aids in weight loss
• Environmentally sustainable

With smart combinations, complete amino acid profile can also be achieved through plant based protein sources.

Plant Protein vs Animal Protein: Nutritional Comparison for Kids

Both plant based protein and animal protein sources can supply a child’s protein needs. Read along to spot the nutritional differences in Plant Protein vs Animal Protein.

Can Kids Thrive on Plant-Based Diets?

Yes, children can absolutely thrive on a predominantly vegetarian diet with smart planning. Because the bulk of plant based protein sources are incomplete proteins lacking certain critical amino acids, with the exception of some like soy, quinoa etc. You may always mix them with other compatible incomplete proteins to get the composition of complete proteins. This technique is especially useful for vegetarians and vegans.

Recipes for common Indian cuisine can be changed to increase protein quality and quantity. This can be done without changing the taste or making significant modifications. The combination of cereal pulses, as well as the addition of dairy products such as curd, paneer, buttermilk, or cheese, and nuts, increase the protein level of the meal and help it meet the needs.

How to Build a Balanced Plate for Children?

Making sure that your child’s plate is not only nutrient dense but also balanced is the key to promote your child’s growth and development. The plate should have:

• ½ Plate: veggies and fruits for fiber and micronutrients. Preferably include fruit as a mid-meal snack.
• ¼ Plate: whole grains, cereals, millets
• ¼ Plate: plant based protein from dals, pulse, and soybean and animal protein from dairy and meat.
• Include healthy fats from nuts and seeds, avocados and use oils in moderation.

Conclusion

Both plant based protein and animal protein for kids offer different benefits. While a mix of both can be the most effective way to meet the protein requirements, thriving on a completely plant based diet is also possible with smart planning. If you are finding it difficult to include enough protein in your child’s diet, then you can rely on Complan as it not only has all the essential amino acids but also important micronutrients to support your child’s healthy growth and development.