As a percentage of total mass and of total calories, meat or other animal products will deliver more protein than any legume AND will provide more complete proteins. With that said, legumes are preferable for the majority of one’s protein.

First-World members already consume 120%-150% of what nutritionists recommend. Adult humans burn virtually all of the protein that they consume just for calories, not for muscle growth or any other metabolic benefit. Longevity physicians recommend that protein intake be reduced by 50%.

One needs a very good reason to increase protein intake, especially animal protein intake. The praises of protein that continue to be repeated in the popular press, especially the fitness rags, stem from the previous CENTURY and are not supported by research from the recent DECADE.

Over and above protein concerns, ultra-processed foods can destroy a diet regardless of macronutrient distribution. Along with table sugar, soda, and cornstarch, there is little that is processed more than protein powders and shakes.

Everything that drives muscle growth is powered by glucose stored as glycogen. Glucose comes most efficiently from starch, not protein, not fat, and not sugar. The fad of keto diets delivers FAR more protein than is required or is healthy while delivering insufficient glucose to power workouts, recovery, repair, or growth.

Excess protein shortens lifespan, mostly through increased cancer risk but also through kidney damage and obesity. Cancer risk rises with leucine content, especially when it is consumed early in life. Leucine stops increasing cancer risk eventually but that is after the age of 55 years. Kidney and cardiovascular risk rise with the proportion of sulfur-containing amino acids such as methionine. Cysteine and taurine also contain sulfur AND are considered to be antioxidants BUT they are largely synthesized FROM methionine. Greater dietary cysteine and taurine conserve methionine, reducing the major path by which methionine is metabolized.

Both methionine and branched-chain amino acids cause both humans and animals to accumulate fat even during calorie restriction. The notion that greater protein intake makes it easier to tolerate calorie restriction clashes with the fact that greater animal protein intake REQUIRES greater calorie restriction.

Back to the legumes, plant proteins deliver a lower proportion of methionine and branched-chain amino acids. Virtually all of the risk from excess protein, especially cardiovascular and kidney risks, is eliminated by plant protein even when one consumes the same number of total protein grams.

The supporting research links may be found in my other postings and do not need to be repeated every time.