The Metabolic Classroom with Dr. Ben Bikman Plant Protein vs Animal Protein: What the Science Really Says
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Nov 17, 2025 Dive into the debate of plant versus animal proteins! Discover how animal proteins are deemed 'complete' sources while plant proteins often lack key amino acids like leucine. Learn about the digestibility differences and the concept of DIAAS scoring. Unpack the issues with antinutrients found in plant foods that can hinder digestion and mineral absorption. Lastly, gain practical tips on how to safely incorporate plant proteins in your diet, especially regarding potential heavy metal contamination.
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Antinutrients Reduce Protein Use
- Antinutrients in plants (trypsin inhibitors, phytates, lectins) reduce protein digestion and mineral absorption.
- Trypsin inhibitors can reduce digestibility substantially and provoke pancreatic responses with chronic high exposure.
Phytate Hampers Minerals And Digestion
- Phytate binds minerals like iron and zinc and also inhibits digestive enzymes, reducing mineral and protein bioavailability.
- Populations relying heavily on grains/legumes can develop phytate-related mineral deficiencies.
Lectins Can Disrupt Gut And Metabolism
- Lectins can resist digestion, bind intestinal cells, increase permeability, and even activate the insulin receptor.
- These effects may promote inflammation and potentially contribute to insulin resistance and autoimmunity in susceptible people.