Numerous documentaries have been released in recent years detailing the potential hazards of consuming large amounts of meat. While red meat is often the largest culprit, some studies have even shown ill health links to traditionally healthy meats such as chicken and turkey.

Although protein is an indispensable part of your diet, the sources you glean your protein from are extremely important. Plant protein and animal protein both offer your body pivotal building blocks in the quest for health and vitality, but growing bodies of research reveal each of them work in vastly different ways in the body—including levels of toxicity.

Plant Versus Animal

Traditionally, people go to animal sources when searching for protein. Whether that is by consuming steak for dinner, eggs for breakfast, or even adding bovine gelatin in your morning coffee, animal protein is the most commonly sought after. Animal protein is easy to recognize, easy to cook, and (usually) easy to source. Despite this ease of use, however, animal protein may not be the best way to get your daily protein needs.

Plant proteins are a little bit more difficult to come by. Although plants have protein, they do not typically have the same high concentration of this macronutrient as meat, requiring people to consume far more plant matter than animal matter to reap the same results. This can be bypassed by eating concentrated sources such as tofu or enlisting the help of a plant-based protein powder in your morning smoothie.

In terms of popularity, animal protein rules the day. In terms of health, however, science is pointing in the opposite direction: plant protein reigns supreme.

Animal Protein and Diabetes

Although researchers did not find a link between animal protein, specifically, and a higher incidence of Type 2 diabetes, there are other compounds within meat that increase the risk—compounds that are not readily separated, necessitating throwing the proverbial baby out with the bathwater. Processed red meat, in particular, raised the risk of Type 2 diabetes. While this may seem to be a recommendation in favor of lean, white meats, the study determined that men who consumed plant protein alone (without also consuming white or red meat) had a 35% lower risk of developing diabetes.

Researchers determined that even replacing 5 grams of animal meat resulted in an 18% reduction in diabetes onset. The primary source of plant protein was derived from whole grains, but also came from vegetable sources. This is a powerful recommendation for plant-based protein over animal-based protein, as plant consumption encourages more stable blood sugar levels over time.