Summary of benefits and disadvantages of plant-based protein [2020]


When you hear vegan, I think many people wonder, “How do you get protein?”

There are differences between plant-based and animal proteins.

There are many types of vegan protein now. Vegans with a lot of exercise often take it.

Recommended for such people
  • What is the difference between plant-based proteins and animal proteins?
  • I want to know the benefit and disadvantages of plant-based proteins!
  • I don’t know if plant-based protein is nutritionally good!

Benefits of plant-based protein


High amino acid score!

Amino acid score represents utilization rate of 9 types of essential amino acids that are not produced in the body.

It’s important to be utilization, not absorption.

I introduce the detailed explanation in the following article.

Vegan~Banana pancake(Gluten Free&Sugar Free&Dairy Free)
A vegan pancake recipe that is flour-free, sugar-free, and dairy-free. Since it is sugar-free, it is sweetened only by the natural sweetness of bananas.

Foods with high amino acid scores are introduced in order from the highest.

Oatmeal, soybeans, tofu, chia seeds, hemp seeds, spinach, buckwheat, quinoa, potatoes, rice. All have amino acid scores of 65-100.

Foods with an amino acid score of about 50 are nuts, cabbage, tomatoes, and apples.

As you can see, there are many plant foods with high amino acid scores.

No risk of ingesting antibiotics contained in animal protein

Various drugs have been administered to meat, which is an animal protein.

Antibacterial agents/antibiotics, endoparasitic agents, hormone agents, organochlorine pesticide residues, etc.

Recently, drug-resistant bacteria have been found in meat because it has been given medicine for many years.

The following is a reference link.


No risk of ingesting pus

Since livestock grow in a poor environment, they often have tumors and pus.

When cutting meat, it is not possible to completely remove pus or tumor because it is removed by human hands.

The following is for reference. Includes a little shocking image.

豚バラ肉を調理していたらこんなものが出てきたんですが何か分かりますか? - 現役の肉屋です。これは膿です。豚肉を扱っているとまれ... - Yahoo!知恵袋
豚バラ肉を調理していたらこんなものが出てきたんですが何か分かりますか? 現役の肉屋です。これは膿です。豚肉を扱っているとまれに肉の中にこういう膿や腫瘍を持っているものがあります。スライスや焼き肉用などでカットしていれば加工段階で排除しますが、今回は偶然ブロックとして出荷した部分に存在した、という事です。まあ、気分的に...

Disadvantages of plant-based protein


Plant-based proteins have a low absorption rate 70%

Because humans do not have the digestive enzymes of cellulose that make up the cell wall of plants.

Therefore, plant-based proteins are not easily absorbed in the body.

What is the difference between plant-based proteins and animal proteins?


The absorption rate of animal protein is approximately 90%.

However, animal proteins have a weakening effect on bones.

Ingestion of animal protein such as meat and milk causes weak alkaline human blood to become acidic, and the body tries to maintain weak alkaline by dissolving calcium in the bone and taking it into the blood, which makes the bone brittle. I will.

The following article presents a summary of plant-based foods high in protein.

Vegan/Plant-based foods that are high in protein! [Summary of foods]
I am writing Vegan/Plant-based foods that are high in protein and converted into the amount taken in one meal. I will also show you how many grams of protein you have based on 100 kcal.

How to cover the disadvantages of plant-based protein?


Absorption rate improved with minerals

Protein is taken up with minerals to increase absorption.

So when I get protein I try to eat it with vegetables.

Especially,Helps to synthesize proteins Vitamin B2 and Helps to metabolize proteins Vitamin B2 are effective.

Vitamin B2

Moroheiya, Pumpkin, Broccoli, Perilla, Parsley, Spinach, Natto

Vitamin B6

Moroheiya, Pumpkin, Broccoli, Perilla, Parsley, Paprika, Sweet potato, Dried radish

Absorption rate improved with proteolytic enzymes

Ingestion of proteolytic enzymes increases the absorption rate of vegetable proteins.

Because this proteolytic enzyme is an enzyme, it is vulnerable to heat, so it is recommended to take it raw.

Fermented foods (natto, miso, tempeh, kimchi, soy sauce, mirin, pickles), radish (grated 3 times UP), kiwi, Pineapple, apples, paprika, onions, cabbage, leeks, ginger.

For example, the combination of natto and kimchi and leeks, tofu and ginger and soy sauce, oatmeal and kiwi and apples are easier to absorb proteins.


How was the protein?

It was a protein that I wasn’t particularly aware of when I wasn’t vegan, but when I became vegan, I realized how profound that it was.

It’s interesting to find out about nutrition.

At the same time, it’s a bit difficult to eat consciously, so I try to eat protein, vegetables, and grains for the time being.

I also take vegan protein the morning of my workout.

Details are introduced in the following articles.

Recommended vegan protein powder! [Conclusion 4 selections]
Here is a summary of vegan recommended proteins. Orgain is organic and sticks to quality. Peanut butter flavor and chocolate fudge flavor are recommended. Now Foods has good cost performance. Brown rice and pea protein are recommended.

Many people who are vegan are really familiar with nutrition.


I still need to study, so I would love to share my knowledge in the comments!

I am vegan.