The required daily protein intake varies depending on factors such as age, sex, weight, activity level, and overall health. Traditionally, the recommended daily allowance (RDA) for protein has been 0.8 grams per kilogram of body weight per day (e.g., about 56 grams for a 68-kg or 150-pound person). However, Jessie argues that this recommendation is insufficient and suggests that people should consume closer to 2 grams of protein per kilogram of body weight per day, advocating for a significantly higher intake.
Protein vs. Fibre: The Importance of a Balanced Diet
The discussion highlights the critical role of both protein and fibre in maintaining a healthy body. The author shares a personal experience of having high cholesterol levels in 2018 due to excessive consumption of animal protein and a lack of fibre. By increasing fibre intake to 30 grams per day and reducing meat consumption, cholesterol levels returned to normal within a year. This experience reinforces the need for balance between protein and fibre, rather than following extreme dietary approaches.
Jessie also challenges the misconception that plant-based protein sources are “incomplete”, emphasizing that this belief is as unreliable as misleading health advice found on social media.
Plant vs. Animal Protein: Which is Better?
Both plant-based and animal-based proteins have their advantages:
Plant-Based Protein Sources:
- Legumes: Lentils, chickpeas, beans
- Nuts & Seeds: Almonds, chia seeds, hemp seeds
- Whole Grains: Quinoa, brown rice, whole wheat
- Soy Products: Tofu, tempeh, edamame
- Vegetables: Broccoli, spinach, kale
Animal-Based Protein Sources:
- Lean Meats: Chicken, turkey, fish
- Dairy Products: Milk, Greek yogurt, paneer
- Eggs
- Red Meat: Beef, pork, lamb
- Poultry: Duck, goose, game meats
Digestibility and Health Benefits
The digestibility difference between plant and animal proteins is not as significant as commonly believed. While animal proteins are high in essential amino acids, plant proteins provide additional fibres, resistant starches, and phytochemicals, which act as prebiotics that support gut health.
Balance, Not Extremes
The debate between protein vs. fibre should not turn into “macronutrient tribalism”—instead of choosing sides, it is essential to consume both in good amounts. There is no global protein deficiency crisis, but fibre intake is often inadequate in many diets.
Jessie encourages people to diversify protein sources and avoid extreme dietary shifts, whether that means excessive protein intake or completely eliminating animal products. Health is about balance and moderation, where one can simultaneously be “a protein and a fibre demon”, ensuring optimal nutrition and overall well-being.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
