How to Eat Protein the Healthy Way: Balancing Animal and Plant-Based Sources

There are specific ways to consume protein healthily.

According to the Korean Society of Nephrology, grains, including rice, provide approximately one-third of the total protein intake and about 65% of the total caloric intake in the average diet.

Relying solely on animal protein can result in excessive intake, especially with protein from staple foods. To maintain balance, include a variety of plant-based proteins, such as legumes, nuts, grains (like quinoa and oats), and seeds (such as chia and hemp seeds).

Grains lack lysine, an essential amino acid, but pairing them with legumes creates a balanced amino acid profile similar to animal protein.

For easier protein integration, use soy milk instead of water in soups or egg custards—pair cheese with mashed potatoes for a flavorful boost. Fish or meat can be cooked with enough broth to keep them moist.

Thanks to advancements in food technology, plant-based eggs, crafted from ingredients like soybeans, chickpeas, and mung beans, replicate the texture and flavor of traditional eggs. These versatile alternatives can be found in bagel chips, shakes, scrambled eggs, and sushi rolls.

These options are particularly beneficial for individuals with egg allergies or those reducing animal protein intake. They offer the same protein as regular eggs but with about two-thirds of the calories and minimal saturated fat or cholesterol.

You risk overconsumption if you find consistent protein consumption tedious and rely solely on supplements like protein powder; instead, try incorporating protein powder into recipes or mixing it with milk or soy milk.