The U.S. Dietary Guidelines Are Changing — And You Might Rethink Your Protein Intake

With so many different dietary opinions out there, it’s hard to know what’s actually healthy. It’s a major reason the U.S. Department of Agriculture created the Dietary Guidelines for Americans in 1980. These guidelines have become the cornerstone of healthy food advice — if an eating plan you’re considering is wildly different from these guidelines, which are set by leading health care professionals, nutrition educators and policymakers, it’s a sure sign to reconsider.

To consistently reflect the latest scientific research, the Dietary Guidelines for Americans are updated every five years. That means they will be updated later this year. Rumor has it the primary change will be to emphasize plant protein over animal protein.

Considering that many Americans center their meals around meat, this is a pretty big change. It can be a confusing one, too: Does it really matter where you’re getting your protein as long as you’re consuming enough? Here’s everything you need to know, straight from registered dietitians.

Is Plant Protein Healthier Than Animal Protein?

Registered dietitian Maddie Pasquariellotold HuffPost that protein sources vary in terms of their nutrient profiles — as does all food, for that matter. Animal protein (which typically refers to beef, pork, chicken, turkey and lamb), eggs, seafood, dairy and plant-based proteins (including beans, lentils, chickpeas, soy, nuts and seeds) all have different pros and cons.

Even though the new dietary guidelines likely will put meat on the back burner, it doesn’t mean that it’s unhealthy. In fact, Pasquariello said that there are a few ways it’s more useful to the body than plant-based proteins.

“Compared to plant-based protein sources, animal proteins have higher quantities of essential amino acids [building blocks of protein the body can’t make on its own] and are also more readily absorbed by the body compared to plant-based sources,” she said, explaining that this means that they’re a bit better at activating the muscle synthesis process. “Animal proteins are slightly more beneficial at improving lean muscle mass, especially if you’re active and not eating quite enough protein to maximize muscle gain,” she added.

So why the proposed change to make plant-based proteins the priority? Pasquariello said that while both animal and plant protein sources are beneficial, plant-based proteins have additional health benefits that animal proteins don’t have — most noteworthy fiber, a nutrient that the vast majority of Americans don’t get enough of.

“Higher plant protein consumption is associated with better outcomes when it comes to all-cause mortality, including cardiovascular disease and cancer,” Pasquariello said, explaining that this is due to the other nutrients found in plant-based proteins that aren’t found in animal proteins. Registered dietitian Allyson Brighamadded to this, saying that animal proteins can be higher in saturated fat (which research has shown to negatively impact heart health) while plant proteins can be high in unsaturated fat (which research has shown to positively impact heart health).

Since the dietary guidelines are updated by taking into account the latest scientific research, this is a likely reason for the upcoming change — especially considering that cardiovascular disease is the No. 1 cause of death in the U.S. and is 80% preventable through diet and lifestyle habits.

Where do fish and eggs (both great sources of protein) fit into the upcoming dietary guideline changes? Registered dietitian Mackenzie Burgesstold HuffPost that fish and seafood provide a high-quality protein source along with healthy omega-3 fatty acids, which can support brain function and heart health while eggs are an all-around nutrient powerhouse. “They’re one of the most concentrated food sources of choline in the American diet, which helps support life-long brain health, including memory, thinking and mood,” she said.

In general, the dietitians all told HuffPost that the best animal forms of protein are the ones that are the most unprocessed (aka not deli meat) and low in saturated fat (chicken, turkey and lean beef are high in protein while being lower in saturated fat, according to Burgess), so if you are going to make an animal protein the center of your meal, keep that in mind.

How Transitioning From a Meat-Centric Diet to a Plant-Based One Can Impact Health

Let’s say that you decide to adopt the upcoming dietary guideline changes and start eating less meat while upping your intake of plant-based proteins. How can you expect it to impact your health?

Burgess said that if you aren’t used to eating a lot of fiber (which plant proteins are full of), you may experience some bloating, constipation or diarrhea at first. This is why she recommends upping your intake slowly, gradually working your way up to the recommended 25 to 35 grams of fiber a day.

Pasquariello told HuffPost that when making the transition, you may need to eat bigger portions to feel full. “Gram for gram, plant-based sources of protein typically contain less protein than animal-based sources. Some are also lower in total calories, though not all, so depending on which sources you’re choosing, you may need to eat more of them to get the same amount of protein in your diet, or to feel fully satiated,” she said.

Initially, Pasquariello shared that your muscles may not recover as quickly after workouts since plant-based proteins aren’t absorbed as easily or as quickly as animal proteins. “This effect is usually temporary and evens out over time as you figure out the right balance of foods that work for you and fulfill your needs,” she added.

If you stick with it, the health payoff is worth it. Burgess told HuffPost that, over time, you can expect your digestion to improve. If one of your health goals is to lose weight, Burgess said that prioritizing plant-based proteins can help you get there faster because a high-fiber diet (which you will have by meeting your protein needs with primarily plant-based foods) is associated with weight loss.

Long term, all the dietitians said that the major benefit to eating mostly plant-based proteins instead of animal proteins is that it’s better for your heart, because it lowers LDL cholesterol and also can help prevent obesity.

Of course, it matters what else you’re eating too, and to this point, Hannah Brilling,a clinical dietitian with the Walter and Carole Young Center for Digestive Health atDartmouth Hitchcock Medical Center, told HuffPost, “The research all overlaps when it comes to heart health, longevity, brain function and cancer; a diet lower in processed foods that contains a balance of fruits and vegetables and high levels of plant-based proteins, less animal proteins and processed meats is the way to go to protect ourselves as best we can from disease and age with functionality.”

If you currently make meat the center of most meals and want to transition to eating more plant-based proteins, Brilling recommends blending meat and plant proteins. For example, mixing ground turkey and black beans for a “blended burger.” “Try exploring new recipes, such as quinoa or tofu. Seasoning is key. Spices and sauces can make a huge difference in flavor. Overall, the taste strongly affects one’s ability to follow a diet long term, so cook foods you enjoy eating,” Brigham recommended.

Pasquariello shared that it can be helpful to transition slowly. For example, start with a goal of eating one more plant-based meal a week than you do currently. “I find that breakfast is a particularly easy meal to start with in transitioning to more plant-based protein sources because there are so many options and swaps such as protein-rich plant-based yogurt, plant-based sausage, swaps like tempeh or tofu and protein-rich oatmeals,” she added.

All four dietitians emphasize that the best diet is a varied one and that you don’t have to give up meat completely if you don’t want to. “Overall balance is key, and you don’t need to become a strict vegetarian or vegan to enjoy or reap the benefits of plant-based proteins,” Brigham said. Brilling added to this, saying, “Nutrition suggestions can sometimes sound simple but are not easy. The good news is that no one has to be perfect. Start by aiming for less: less meat, processed meat and packaged foods, not perfection.”